This blog post is all about folate and folic acid! Have you ever heard of either of these terms? And do you know the difference? We'll explain!
What is folate?
Let's start with folate. Folate is a natural, water-soluble B vitamin. Water-soluble vitamins have in common that the body cannot store them, so if there is an excess, it is excreted directly in the urine.
They are also referred to as “folate equivalents” because folate occurs in different natural forms.
What do I need folate for?
Folate is relevant for a whole range of things: primarily for all bodily processes related to growth and development. Specifically, this means that folate is involved in the formation of new elements for the genetic material deoxyribonucleic acid – DNA for short. Furthermore, folate is needed for amino acid synthesis. Amino acids are the building blocks of proteins, which in turn serve as building blocks for body cells, hormones, and enzymes. Therefore, folate is particularly important for pregnant women and those planning to become pregnant – more on that below. On top of that, folate contributes to the normal function of the immune system, the reduction of tiredness and fatigue, and normal blood formation. A true multi-tasker!
What foods contain folate?
Folate is found primarily in vegetables and fruits. Examples include spinach, cabbage, lettuce and kale, citrus fruits, bananas, legumes, but also milk and eggs, as well as whole grains.
And what is folic acid then?
Now, let's talk about folic acid. Folic acid is a synthetic form of the vitamin, which can only be produced in a laboratory and does not occur naturally. You might be wondering why there's an artificial version of a vitamin that also exists naturally? In fact, it has several properties that make it more attractive to humans and the food industry than "dietary folate": Folic acid is more stable, meaning it has a higher resistance to external influences such as light, heat, and oxygen. Furthermore, folic acid has a higher bioavailability than natural folate. This means that folic acid is available to the body and bloodstream in a higher concentration than natural folate, in its unchanged form.
This can also be seen in the calculation of the sum of folate-effective compounds in the usual diet: 1 μg folate equivalent = 1 μg dietary folate = 0.5 μg synthetic folic acid.
Folic acid can be almost 100% absorbed by the body when taken on an empty stomach. Therefore, the synthetic version is added to foods and vitamin supplements that you can then buy. This is done because the recommended daily intake is often not met in the adult population (more on this below).
In the EU, folic acid is not directly added to food, but in over 50 countries around the world, such as the USA, it is added to products like flour to counteract or directly prevent folate deficiency in the population.
How much folate does the body need?
For non-pregnant adults, a daily intake of 300 µg of folate equivalent is recommended. For infants and children under 12, the German consumer advice center recommends an age-adjusted daily dose. If you would like further information, you can find scientific information on the websites of the consumer advice center or the German Nutrition Society.
What happens in the case of a folate deficiency?
In fact, according to a nationwide study by the Federal Research Institute for Nutrition and Food, folate is one of the few nutrients that the population is not adequately supplied with. Folate levels decrease particularly with age, but are already insufficient on average in young people. A folate deficiency primarily affects cell division and growth processes. If this process is disrupted, it can lead to anemia. Furthermore, it can cause complications in DNA synthesis and, consequently, problems with cell division. These symptoms can manifest primarily as digestive issues.
Folate when trying to conceive and at the beginning of pregnancy
Folate is the most studied vitamin for pregnant women. This is because it contributes to the growth of maternal tissue during pregnancy. Women trying to conceive and those in early pregnancy are therefore strongly advised to ensure an adequate folate intake through their diet and, if necessary, to supplement it with dietary supplements, as a higher dose is recommended for them than for other adults. Consumer protection agencies and other institutions and authorities cite a guideline of 400 µg per day. A folate deficiency during this period can lead to birth defects in the fetus. These are known as neural tube defects, which affect the brain and spinal cord of the children. Adequate folic acid intake is crucial to prevent this.
It is recommended to maintain an increased intake of 400 µg per day for at least 4 weeks before the start of pregnancy and to keep this intake constant during the first third of pregnancy.
