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(HealthNewsDigest.com) – These are terms used to identify a water soluble vitamin also known as B9. Folacin is another name for vitamin B9. Folate is the naturally occurring form of the vitamin found in food and folic acid is the synthetic form of the vitamin found in enriched foods and dietary supplements. Why should any of this matter to you? Because close to 10% of Americans are folate deficient and for many others their intake is well below the desirable level. Most important, 35% of non-pregnant women do not meet their need for this vitamin.
Adequate folate intake is important for reducing many pregnancy complications – anemia, preterm birth, infant heart defects, cleft lip and cleft palate. Though folate is important throughout pregnancy, it is vital in the early stages when there is rapid cell division, growth and development.
Because folate helps to make up the genetic material of every cell in the body, it is essential to support the growth of an unborn child. If a mother takes a supplement of folic acid with at least 400 micrograms, 4 weeks before conception and 8 weeks after conception, 90% of neural tube defects and 40% of heart anomalies can be prevented in babies. Neural tube defects (NTDs) are birth defects of the spine and brain which include life-altering anencephaly and spina bifida.
Because many pregnancies are unplanned, early supplementation by women of child-bearing age doesn’t usually occur. Based on the connection between the need for folic acid and the risk for birth defects, in 1998 the US Food and Drug Administration required folic acid fortification of enriched grain products. In 2016 this fortification requirement was enlarged to include corn masa. Folic acid fortification has prevented at least 1,300 NTDs each year and the incidence of this birth defect has dropped by 35% since 1998.
Folate along with other B vitamins have been studied for their role in other diseases. The evidence for the contribution of low levels of folate so far is speculative but not conclusive for dementia, heart disease and depression. In all cases, taking in adequate amounts of this essential B vitamin will not hurt and could be helpful. For many who do not respond well to anti-depressant medication, adding a folic acid supplement has been helpful. Many men with a low sperm count and more fragile sperm also have low levels of folacin. Adequate intakes of folic acid may boost fertility.
Food sources of folate include: green leafy vegetables, orange juice, beans, liver, asparagus, broccoli, sunflower seeds, wheat germ, dried beans and peanuts. The problem is that folate is a fragile vitamin and over 50% of it can be destroyed in cooking. That is why most experts advise that you meet you daily need through both food and fortified foods and supplements. Fortified ready-to-eat breakfast cereal and fortified grains are a major source of folic acid in the US. It’s estimated that since enrichment began Americans are getting 200 micrograms more each day. However, with the current popularity of gluten free, paleo, and keto diets many Americans may again be falling short of this important B vitamin unless they take a supplement.
Folic acid from a supplement is 100% available for use in the body. Folate from food sources is only 50% bioavailable. For this reason, dietary recommendations for folate are given as dietary folate equivalents or DFEs. One microgram (mcg) of DFE (food sources) equals 0.5 or 0.6 micrograms of folic acid (supplement or enrichment sources). Adults are recommended to get 400 mcg DFE each day, pregnant women 600 mcg DFE and breastfeeding women 500 mcg DFE. Tolerable Upper Limits (UL) for folic acid have been set at 1,000 mcg per day. The UL is the estimated highest average amount of a nutrient a person can take without causing problems. As amounts increase over the UL, the potential for health problems increases. The old adage is true: too much of a good thing isn’t always helpful.
Bottom line: Folate is an important B vitamin, especially for women of childbearing age. The best way to ensure an adequate intake is to eat folate-rich foods along with folic acid-enriched food. If you are considering pregnancy a folic acid supplement is also advisable.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books.
Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
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Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
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Most Complete Food Counter, 3rd Ed.
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com