Folate - Symptoms and Toxic Effect Folate

Folate is the natural form of vitamin B9, water-soluble, and found in many foods. It is also added to foods and sold as a dietary supplement in the form of folic acid; this form is actually better absorbed than that from foods - 85% and 50%, respectively. Folic acid helps in the formation of DNA and RNA and is involved in protein metabolism. It plays a key role in the breakdown of homocysteine, an amino acid that in large amounts can cause harmful effects in the body. Folate is also needed for the formation of healthy red blood cells and is essential during periods of rapid growth, such as pregnancy and fetal development.

Source in Food

A variety of foods naturally contain folic acid, but the form added to foods and supplements, folic acid, is better absorbed. In January 1998, the U.S. Food and Drug Administration (FDA) required food manufacturers to add folic acid to commonly consumed foods such as bread, cereal, pasta, rice, and other grain products to reduce the risk of neural tube defects. This program has helped increase the average folic acid intake by about 100 mcg/day. Good sources of folic acid include:

1. Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)
2. Beans
3. Peanuts
4. Sunflower Seeds
5. Fresh Fruits, Fruit Juices
6. Whole Grains
7. Liver
8. Seafood
9. Eggs
10. Fortified Foods and Supplements

Symptoms of Weakness and Toxic Effect

Folic acid deficiency is rare because it is found in a variety of foods. However, the following conditions may pose an increased risk:

Alcoholism: Alcohol impairs the absorption of folate and accelerates the breakdown and excretion of folate from the body. People with alcoholism also tend to eat poorly and consume little folate-containing food.

Pregnancy: The need for folate increases during pregnancy because it plays a role in the development of the cells of the fetus.

Intestinal surgery or digestive disorders that cause malabsorption: Celiac disease and inflammatory bowel disease may reduce the absorption of folic acid. Surgery on the digestive organs or operations that reduce normal gastric acid levels may also impair absorption.

Genetic variants: People who carry a variant of the gene MTHFR cannot convert folate into its active form, which can be used by the body.

Signs of deficiency may include megaloblastic anemia (a condition caused by a lack of folic acid in the diet or poor absorption, in which fewer red blood cells are produced and they are also larger than normal), weakness, fatigue, irregular heartbeat, shortness of breath, difficulty concentrating, hair loss, pale skin, and mouth sores.

Toxic Effect

It is extremely rare to reach a toxic level when consuming folate from food sources.

However, the upper limit for folic acid is 1,000 mcg daily, as studies have shown that taking higher amounts can mask a vitamin B12 deficiency. This deficiency is most common in older adults or in people who eat a vegan diet, where B12 deficiency is more common. Both folate and B12 are involved in the formation of red blood cells, and a deficiency of either can lead to anemia. A person taking high-dose folic acid supplements may correct the anemia and feel better, but the B12 deficiency remains. In this case, if high folic acid intake "hides" the symptoms of B12 deficiency for a long time, slow but irreversible damage to the brain and nervous system may occur. If you choose to take a folic acid supplement, stick to the lower range of 400 mcg per day or less, as you are likely to be taking in additional folic acid from fortified foods such as cereals and bread, as well as natural folate from food.

Overall, all the evidence suggests that the amount of folic acid contained in a typical multivitamin is not harmful and may help prevent some diseases, especially in people who do not get enough folic acid in their diet and in people who drink alcohol.

Important Information:

Folate is also known as vitamin B9. Despite this number, there are only eight B vitamins in total.