Folate and Folic Acid are two forms of a water soluble B vitamin. Folic Acid is the synthetic form.
Folic acid acts as a coenzyme (with vitamin B-12 and vitamin C) in metabolism and synthesis of proteins. It is necessary for the production of red blood cells and DNA synthesis, which is why it is important for women to take folic acid prior to pregnancy. It's also necessary for tissue growth and cell function and it increases the appetite and stimulates the formation of digestive acids.
Folic acid is needed to make S-adenosyl-L-methionine (SamE), a substance that affects mood. It also aids in lowering homocysteine levels.
Most people should take the RDI amount
Synthetic folic acid is the most usable form
400 mcg. Pre-pregnant, pregnant and nursing women should take 800 mcg.
Scientists have found that many people in the Western world have high homocysteine levels. Since homocysteine can easily be lowered by consuming folic acid, the scientists suspect that folic acid deficiency is the reason for the increased homocysteine levels. Folic acid deficiency is common in alcoholics. In elderly individuals, it is believed that folic acid deficiency contributes to hearing loss.
Folic acid deficiency can lead to graying hair, inflammation of the mouth and tongue, peptic ulcer, diarrhea, and hemolytic and megaloblastic anemias. Children delivered by pregnant women who are folic acid deficient may have may low birth weights or neural tube defects.
Folic acid is water soluble so toxicity is rare or non-existent.
Folic acid is necessary for Vitamin B12 utilization by the body..
Beware! Folic acid can correct the anemia associated with Vitamin B12 deficiency, but will not correct the nerve damage associated with Vitamin B12 deficiency. Vitamin B12 deficiency can cause permanent nerve damage. Therefore, it is wise to be tested for Vitamin deficiency before taking folic acid (or I would go so far as to say, you should simply take Vitamin B12 along with your folic acid supplement).
Potatoes, bananas, fortified cereal, lentils, liver, turkey, tuna, avocados, brocolli, green leafy vegetables, asparagus.
Folic acid can help treat depression, high homocysteine levels, Crohn's disease, and can be used as a mouth rinse for gingivitis.
Proteolytic enzymes and antacids decrease folic acid absorption. Aspirin, and oral contraceptives also deplete the body of folic acid. Folic acid improves the effectiveness of lithium and tricyclic and SSRI antidepressants.
Methotrexate and folic acid should not be taken together without doctor supervision. Methotrexate is a drug that treats certain types of cancer by blocking folate from performing it's job in cell reproduction. Methotrexate is also used to treat conditions besides cancer, in which case, folic acid supplementation may be beneficial.
Shrubsole MJ, Jin F, Dai Q, Shu XO, Potter JD, Hebert JR, Gao YT, Zheng W.
Dietary folate intake and breast cancer risk: results from the Shanghai Breast Cancer Study.
Cancer Res. 2001 Oct 1;61(19):7136-41
In the study, dietary folate intake was found to be inversely associated with breast cancer risk.