Folate (Folic Acid)

Overview:

Folate, also known as vitamin B9, is a water-soluble vitamin essential for DNA synthesis, repair, and methylation. It is crucial for cell division and is particularly important during periods of rapid growth, such as pregnancy.

Sources:

Folate is naturally present in leafy green vegetables, legumes, nuts, and seeds. Folic acid, the synthetic form of folate, is found in supplements and fortified foods like cereals and bread.

Functions:

DNA Synthesis and Repair: Folate is necessary for the synthesis and repair of DNA and RNA, crucial for cell division and growth.

Red Blood Cell Formation: It is essential for the production and maturation of red blood cells, helping to prevent anemia.

Pregnancy Health: Adequate folate intake during pregnancy reduces the risk of neural tube defects in the developing fetus, making it vital for fetal development.

Deficiency:

Folate deficiency can lead to megaloblastic anemia, characterized by large and immature red blood cells. Symptoms include fatigue, weakness, irritability, and shortness of breath. In pregnant women, deficiency increases the risk of birth defects.

Toxicity:

While folate from food sources is not harmful, excessive intake of folic acid from supplements can mask vitamin B12 deficiency, potentially leading to neurological damage. The tolerable upper intake level for adults is 1,000 micrograms from supplements and fortified foods.