Folate

Description
Folic acid is a B vitamin that plays an important role DNA and RNA synthesis, production of red blood cells and maintenance of the nervous system.

Claims

• Promotes heart health (reduced plasma homocysteine levels)

Theory
Due to its role in red blood cell formation, homocysteine metabolism and the fact that deficiency of folic acid results in megaloblastic anemia, supplemental levels are often associated with maintenance of energy levels and heart health.

Scientific Support
Several recent studies have suggested that folate supplementation should be considered in elderly people, especially those with elevated plasma total homocysteine levels and cardiovascular disease, as well as in those individuals who experience neuropsychiatric disorders. Because of the possibility for high dose (1-5mg) folate supplements to mask the symptoms of vitamin B12 (cyanocobalamin) deficiencies (which are also common in the elderly), folic acid supplements should be given in conjunction with B12.

Safety
Extremely high intakes (1-5 mg/day) have been associated with masking the signs and symptoms of pernicious anemia (vitamin B12 deficiency).

Value
Because folic acid is destroyed during cooking, levels are typically highest in raw (or lightly steamed) vegetables. The chemical form of folic acid found in foods, (mono)-glutamic acid (conjugated), however, is less well absorbed compared to the synthetic form, polyglutamic acid (unconjugated), found in dietary supplements – suggesting that supplemental forms may even be warranted in high risk individuals in addition to a well-balanced intake of fruits and vegetables.

Dosage
The daily value for folic acid is 400 micrograms. In the elderly, a daily folate supplement of 500 mcg may be warranted – although it should not replace a diet rich in fruit and vegetables.