Balanced levels of Vitamin B-9 ensure health and energy

Vitamin B-9: Why It's So Important

Vitamin B-9 or folate is one of the vitamins that make up the vitamin B complex.  Folate or B-9 , like vitamin B-12, are necessary for the formation of red blood cells and to synthesize DNA (deoxyribonucleic acid), which is the genetic material of cells and, during pregnancy, is essential for the normal nervous development of the fetus.

Folate or folic acid?

Although the two terms are used interchangeably, they are not the same thing.  Folate refers to vitamin B-9 that occurs naturally from whole foods in the form of tetrahydrofolate (THF).  Folic acid, on the other hand, is the main synthetic (laboratory-made) and fully oxidized form of vitamin B-9.

The oxidation process allows folic acid to be more stable and can be used to fortify foods that have lost their nutrients due to being ultra-processed.  For this reason, you will see on the packaging of bread, cereals and pasta, mainly, that folic acid has been added to the food.  Folic acid is also found in vitamin supplements, although some new formulas contain folates derived from natural foods.  Supplements that include folate will usually provide it in the form of monoglutamyl or 5-methyl-THF or L-methylfolate.

Folate and folic acid metabolism are different

As stated above, the terms folate and folic acid are used interchangeably, you should know that there are determining differences.  Folic acid allows you to get your basic vitamin B-9 needs but when folic acid is not properly assimilated, it can build up in the bloodstream and cause problems even if you take the minimum dose of 400 mcg. Recent research suggests there may be a link between unmetabolized folic acid and an increased risk of cancer. ( 1 ) High levels of folic acid in the blood make it difficult to detect vitamin B-12 deficiency which can be serious and lead to certain deficiencies such as megaloblastic anemia.

Folate deficiency anemia is a lack of folic acid in the blood.  Folic acid is a B vitamin that helps the body make red blood cells. Low levels of folic acid can cause megaloblastic anemia, a condition in which red blood cells are larger than normal and fewer in number.  They are oval in shape and do not live as long as normal red blood cells.

What can cause folate deficiency anemia?

According to Johns Hopkins University ( 2 ) you can develop folate deficiency anemia if,

• We do not consume enough foods containing folic acid, which include green leafy vegetables, fresh fruits, fortified cereals, and for people who eat meat, liver and eggs.
• If you drink too much alcohol.
• If you have certain conditions in the intestinal tract such as celiac disease. This type of anemia also occurs in people with cancer.
• If you take certain medications, such as those used for seizure disorders.
• If you are pregnant. This is because the developing baby requires more folic acid.  Also because the mother absorbs it more slowly.  Lack of folate during pregnancy is linked to major birth defects that can affect the brain, spinal cord and spine (neural tube defects) of the newborn.

Some babies are born unable to absorb folic acid, which can lead to megaloblastic anemia.  In this case, the red blood cells are larger than normal and also have a different shape.  Immediate treatment is necessary to avoid problems such as lack of reasoning and learning.

Symptoms of folate deficiency anemia:

• Pale skin color
• Decreased appetite
• Irritable mood
• Lack of energy or getting tired quickly
• Diarrhea
• Smooth and sensitive tongue texture

The symptoms of folate deficiency anemia may resemble other blood conditions or health problems. Johns Hopkins doctors advise seeing your health care provider for an accurate diagnosis.

 

What is the MTHFR (methylenetetrahydrofolate reductase) mutation?

What most people believe to be genetic conditions are often related to personal lifestyle choices.  Diseases such as type II diabetes, cardiovascular disease, cancer and many others are examples of this and even if some of these diseases run in your family, they will be primarily influenced by your diet and lifestyle.  This is what is known as epigenetics according to the National Institutes of Health in the United States. ( source )

There are, however, some small mutations that can influence the way in which a person responds to the same diet and lifestyle as another person and this is the case of the MTHFR genetic mutation that does not allow the body to convert folate to its active form called 5-MTHF.  You might be surprised to know that up to 40% of the population could suffer from this condition without even knowing it.

Scientific studies have shown that people with a mutation in their MTHFR genes have a greater tendency to develop diseases such as Attention Deficit Hyperactivity Disorder (ADHD), Alzheimer's, depression, atherosclerosis, autoimmune diseases and others.  It is now known that the MTHFR gene is the one that determines the methylation capacity within cells.

Methylation is a controlled transfer of a methyl group (one carbon and three hydrogen atoms) to proteins, amino acids, enzymes, and DNA in every cell of the body to regulate healing, cellular energy, DNA gene expression, liver detoxification, immunology, and neurology.

Mainly our lifestyle habits, environmental conditions and exposure to toxins can influence genetic expression.  Having these conditions under control can help us prevent diseases and offer a solution for those with genetic mutations such as MTHFR.

MTHFR can lead to elevated levels of unmetabolized folate, as well as homocysteine, circulating in the bloodstream. If this is not controlled, it can result in a deficiency of folate and potentially other nutrients as well.

Fortunately, there is an alternative for people with the MTHFR mutation and that is to take folate in the form of methylated folate. If you take a supplement, look for one that says: 5-MTHF.

Folate deficiency can also be seen in cases of kidney failure. This is because chronic kidney disease alters folate metabolism and impairs intestinal absorption of folate.

Ways to improve methylation in the body and symptoms of MTHFR

• Consume more folate and vitamin B-12
• Controlling homocysteine
• Maintaining good colon health
• Stress reduction
• Periodic natural detoxifications
• Sunbathing in a healthy way
• Control exposure to blue light (cell phones, televisions, computers)

 

Beware of risks and interactions with folate

There are no known risks to consuming high amounts of folate from natural foods. However, consuming high amounts of folic acid (synthetic form) can result in a situation of unmetabolized folic acid remaining in the bloodstream. High amounts of folate can decrease cognitive function and increase the risk of anemia, as well as weakening of immune function (especially in older adults).

If you have a vitamin B-12 deficiency, high amounts of unmetabolized folic acid can cause neurological damage. It is therefore recommended to limit folic acid intake from supplemental sources and fortified foods to 1000 mcg (1 mg) per day.

Some studies suggest that folic acid supplementation may prevent autism spectrum disorder, others conclude that elevated blood levels of unmetabolized folic acid during pregnancy may actually increase the risk of the condition.  More research is needed, but it is crucial for a pregnant mother to evaluate where the sources of vitamin B-9 she consumes during this period come from.

Folic acid may interact with certain medications:

Taking folic acid to treat folate deficiency may reduce the effectiveness of antiepileptic, anticonvulsant, and cholesterol-lowering drugs, as well as the action of methotrexate (a chemotherapy agent), sulfasalazine (a treatment for ulcerative colitis), pyrimethamine (an antimalarial), trimethoprim (an antibiotic), and triamterene (a blood pressure medication).

How much folate do you need according to your age?

The amount of folate you need depends on your age and whether you are pregnant.

The daily requirement for folate is measured in micrograms (one millionth of a gram) using what is called dietary folate equivalent.  This allows for the conversion of various forms of folate and folic acid into vitamins, since more vitamin B-9 is absorbed from fortified foods and supplements than from whole foods.  This means that you need more vitamin B-9 in the form of folate (from natural sources) than vitamin B-9 in the form of folic acid (from fortified foods and supplements).

In this sense, if you consume 1 microgram (mcg) from natural sources, you can get the same amount of vitamin B-9 by consuming 0.6 mcg of folic acid from a supplement.  For example, if an adult's daily requirement is 400 mcg of folate from natural sources, for this same person a supplement containing 240 mcg of folic acid from a supplement will be sufficient.

Thus, the daily requirement by age groups without distinction of sex, except for pregnant women is the following,

• 0-6 months: 65 mcg folate
• 7-12 months: 80 mcg folate
• 1-3 years: 150 mcg folate
• 4-8 years: 200 mcg of folate
• 9-13 years: 300 mcg of folate
• 14-18 years: 400 mcg of folate
• + 19 years: 400 mcg of folate
• Pregnancy period: 600 mcg of folate
• Breastfeeding: 500 mcg folate

The best sources of folate

Some of the best sources of folate are green leafy vegetables and cruciferous vegetables, as well as tofu and legumes such as beans, peas and lentils.

Below you will find some foods rich in folate and their vitamin B-9 content.

Broccoli, 1 cup cooked broccoli contains 78 mcg.

Swiss chard, 1 cup cooked Swiss chard contains 177 mcg.

Black-eyed peas, 1 can contains 122 mcg.

Lentils, 1 cup cooked contains 358 mcg.

Asparagus, 4 stalks cooked contain 88 mcg.

Spinach, one cup of cooked spinach contains 263 mcg.

Split peas, one cup of cooked split peas (green or yellow) contains 127 mcg.

Tofu, ¼ block (approx. 125 gr.) contains 27 mcg.

Avocado, 1 of 136gr., contains 121 mcg.

Nuts and seeds

Beets, 1 cup raw beets contains 148 mcg.

Red bell peppers, 100 gr. Contains 70.2 mcg.

Brussels sprouts, half a cup or 78 g of cooked sprouts contains 47 mcg.

The bioavailability of folate depends on the source.  In natural foods, the bioavailability of folate is about 50%, meaning that almost everything you consume in this way will be absorbed and ready to be used by your body.

Several studies indicate that a vegan diet provides the highest levels of folate in the body, especially one conducted at the University of Oxford ( 3 ), but not by eating chips and Doritos.  Folate levels are not very high in animal products either.  High levels of folate can be obtained through a plant-based diet as long as the main sources of the diet are folate-rich vegetables.

Additionally, folate metabolism requires vitamin B-12 to occur effectively, so you need to make sure you get enough B-12 in your diet.  Here you can see the best sources of vitamin B-12.

Benefits of having adequate levels of vitamin B-9

• Protects against heart conditions and angina
• Protects bone health
• Helps lift your spirits
• Improves cognitive function
• It could have anti-cancer properties
• Normal functioning of the immune system metabolism;
• Normal cell division;
• Normal growth of maternal tissue during pregnancy;
• Normal psychological functions;
• Normal synthesis of amino acids;
• Reduction of tiredness and fatigue.

The best way to get a balanced dose of vitamin B-9 or folate is through your diet, as long as it is varied and includes green leafy vegetables, legumes, nuts, seeds, and organic and fermented tofu.

If you need to supplement, try to find a supplement that contains methylated folate or says 5-MTHF in the formulation.

The foods mentioned above not only provide you with the folate you need but also other nutrients that can improve various aspects of your health.