Index
WHAT ARE FOLATES
The term "folate" means folic acid, both in forms naturally present in food, and in synthetic ones such as supplements.
They are also known as Vitamin B9 and their deficiency can cause: congenital anomalies, heart disease, fetal defects, cancer, cognitive dysfunction and megaloblastic anemia.
Our body does not produce folate, so we have to get it through food.
WHAT ARE THEY FOR
They are found in a number of plant and animal foods such as spinach, cabbage, broccoli, avocado, citrus fruits, eggs e beef liver. Our body uses folate for several functions:
- Synthesis, repair and methylation (addition of a methyl group) of DNA
- Cell division;
- Conversion of homocysteine into methionine, an amino acid used for protein synthesis
- Red blood cell maturation
Folate is involved in a series of vital metabolic processes and you have to be very careful to take the correct amounts; folate deficiency has multiple causes:
- Poor food intake
- Diseases or surgery that affect the absorption of folate in the digestive system (celiac disease, gastric bypass, short bowel syndrome)
- Drugs that affect folate absorption
LEVELS OF RECRUITMENT
The reserves of folate in the body vary from 10 to 30 mg; most of it is stored in the liver and the remainder is stored in the blood and tissues.
Normal blood levels of folate range from 5 to 15 ng / ml. Synthetic folic acid has a 100% absorption capacity if consumed on an empty stomach, while the folic acid present in fortified foods has only 85%; the one present in nature, even, has an absorption capacity of 50%.
The recommended daily amount is 400 mcg for the adults, 600 mcg for the pregnant women e 500 mcg for the breastfeeding women.
Folic acid supplements come in many forms and are commonly added to multi-nutrient supplements, including multi-vitamins and B-complex vitamins.
Dosages may vary, but most supplements provide approx 400-800 mcg of folic acid.
BENEFITS
The most common benefits of taking folic acid are as follows:
- Prevention of birth defects and complications in pregnancy: folic acid reduces the risks of neural tube defects, including spina bifida and anencephaly
- Treatment of folate deficiency
- Promoting brain health: Low blood levels are associated with poor brain function and an increased risk of dementia
- Additional treatment of mental disorders: People suffering from depression have lower folate levels than those who do not suffer from it
- Reduction of heart disease risk factors
- Better glycemic control in diabetic subjects
- Higher rates of fertility
- Reduction of inflammatory markers
OVERDOSE
Episodes of folate overdose occur very rarely, as the extra amounts taken are excreted through the urine; however, symptoms such as:
- Appearance of tremors
- Unmotivated nervousness
- Allergic reactions
- Acceleration of heartbeats
- Kidney dysfunction
IN SUMMARY
Folate or folic acid is not produced by our body, but taken from food or supplements; It is very important to take the correct amount as the deficiency can cause various diseases, especially during pregnancy and breastfeeding.
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