Folate is an important B vitamin (B9) that is found in a variety of foods such as fresh fruit, leafy greens like spinach or kale, eggs, and beef liver. Folate plays a critical role in the formation of red blood cells, helping to regulate cellular growth and function. Thus, folate helps to maintain an internal balance by replenishing the body on a cellular level. The production of healthy red blood cells is especially important during periods of growth such as pregnancy or infancy.
Folate also helps to break down harmful compounds in the body such as homocysteine, an amino acid that can cause cardiovascular damage at high levels. Folate is the natural form of B9 while folic acid is a synthetic version. Given the prevalence of the MTHFR gene mutation (~ 40% of the general population) that prevents the conversion of folate into a usable form, we have included a methylated form of folate in our Vegan Multivitamin to support those who cannot process folic acid. [5] MTHF is the form that is most available for the body to use, unlike folic acid, so our supplements are sure to nourish anyone who takes them.
What Is The Recommended Daily Amount of Folate?
The recommended daily amount of folate for adults is 400 micrograms (mcg), however higher doses are considered safe at/or below 1000 mcg. Child-bearing vegans are recommended to increase their folate dosage to 600mcg to reduce the risk of developing anemia and/or birth defects. Folate has been shown to reduce the risk of birth defects and aid in the prevention of neural tube disorders, such as spina bifida since folate is a B vitamin that aids in healthy growth and development.Folate Benefit 1
Folate helps to support cellular health by promoting the formation of healthy blood cells. Adequate folate levels are necessary for your body to produce red and white blood cells, stimulate growth, oxygenate your muscles, and provide you with energy. When your folate levels are low, you might begin to feel fatigued.Folate Benefit 2
Folate plays a role in the construction of DNA - your body’s genetic material. DNA is the building block of the body and carries important genetic information and instructions within your cellular community. Folate actually increases the stability of your DNA and supports DNA synthesis and repair.Folate Benefit 3
Folate helps to regulate harmful compounds in the body such as Homocysteine, a sulfur-containing amino acid. If levels become too high in the body, this amino acid can cause damage to your arteries and create blood clotting, contributing to the risk of cardiovascular disease and stroke. Thus, consuming adequate levels of folate helps to protect your heart and by reducing the risk of cardiovascular complications.Why Vegans May Need To Supplement Their Folate Intake
While some research shows that vegans actually have higher folate intake than omnivores, there’s no guarantee that a plant-based diet provides enough folate on its own. A balanced plant-based diet that includes lots of dark leafy greens and other vegetables such as peas and lentils can help to ensure adequate folate consumption. Low folate levels can lead to a variety of health issues such as muscle weakness, fatigue, and vision problems. Additionally, without enough folate, the neurotransmitters that regulate your mood get bogged down. Not enough Folate means not enough red blood cells, which may affect your energy level, mood and overall brain health.