Folate is crucial for various metabolic and cellular processes, and how your body processes it may be just as important as the amount you consume.
Research suggests that decreasing folate intake as you age could promote a healthier metabolism and body weight, at least in mice. A study published in Life Science Alliance found that a folate- and choline-restricted diet increased metabolic rates in middle-aged male mice and enhanced metabolic flexibility in females. The mice on this diet maintained their weight and body composition better than those consuming normal folate levels, leading the authors to suggest that lower folate intake in later life could lead to healthier aging.
However, the impact of folate on humans is more complex. Folate, also known as vitamin B9, is essential for DNA synthesis, cell division, and red blood cell formation. It also plays a crucial role in regulating homocysteine levels, a compound that can negatively affect cardiovascular health when elevated.
You can obtain folate from various foods, with leafy greens being a top source according to Dr. Chris Miller. Other sources include beans, citrus fruit, asparagus, eggs, avocados, nuts, seeds, organ meats, and cruciferous vegetables. Folic acid, a synthetic form of folate, is added to fortified foods like cereal, bread, and pasta to enhance stability and bioavailability.
When consuming folic acid or folate-fortified foods, your body must convert the vitamin to its active form, 5-methyltetrahydrofolate (5-MTHF). Genetic variations and enzyme activity can impact this conversion process, potentially leading to unmetabolized folic acid in the bloodstream.
Mutations in the MTHFR gene can complicate folate metabolism, affecting methylation processes essential for folate conversion. Insufficient methylation can lead to folate deficiency and various health issues, particularly in the brain, immune system, and gut.
As you age, changes in enzyme function and intestinal health can impact folate absorption, potentially necessitating higher intake levels. However, excessive folic acid intake from supplements or fortified foods may pose health risks, including reduced immune function and increased cancer risk.
Pregnant women who consume excessive amounts of folate may elevate the risk of inflammatory diseases like atopic dermatitis in their unborn children. In older individuals with B-12 deficiency, supplementing with folate could impact cognitive health and performance.
The findings on the potential risks of excess folic acid are inconclusive. A 2017 analysis on folic acid safety indicated that there is insufficient evidence linking high intake to adverse disease outcomes. Some studies even suggest that higher folate intake could have protective effects, such as guarding against conditions like stroke and cancer. Additionally, folic acid supplements may offer cognitive protection when B-12 levels are sufficient.
Conflicting study results may stem from factors like varying B-12 absorption rates among individuals and disparities in defining what constitutes “high” folic acid intake.
To mitigate potential negative effects, the Food and Nutrition Board has established an upper intake limit of 1,000 micrograms per day for folic acid from supplements and fortified foods. However, consuming natural folate-rich foods like greens, beans, and nuts should generally be safe.
According to Mohr, there is no set upper limit for folate intake from natural food sources, as there is no evidence of adverse effects from consuming folate in its natural form. He recommends incorporating fruits, legumes, nuts, and seeds into your diet regularly to maintain healthy folate levels. Additionally, Miller suggests including four cups of raw leafy greens in your daily meals.
Despite the findings of the Life Science Alliance study, human research does not support a universal approach to folate intake. Variations in blood folate levels and DHFR activity between mice and humans suggest that mice may respond differently to low-folate diets. Further research is necessary to understand how folate impacts human health in later stages of life.
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