Biofolate
Also known as: Folate, folic acid, biofolate, 5-MTHF, vitamin B9
Overview
Folate, also known as vitamin B9, is a crucial water-soluble B vitamin essential for numerous bodily functions. It plays a vital role in DNA synthesis, repair, and methylation processes, which are fundamental for cell division and overall genetic integrity. While folate is naturally found in foods like leafy greens, legumes, and fortified cereals, Biofolate specifically refers to the bioactive forms, such as 5-methyltetrahydrofolate (5-MTHF). This active form is highly bioavailable, meaning the body can utilize it directly without requiring metabolic conversion, unlike synthetic folic acid. The primary applications of folate supplementation include preventing neural tube defects during pregnancy and supporting cardiovascular health by helping to regulate homocysteine levels. Research on folate is extensive and of high quality, consistently demonstrating its significant health benefits.
Benefits
Folate offers several evidence-based benefits, with strong support for its role in preventing birth defects and improving cardiovascular health. For cardiovascular health, folic acid supplementation has been associated with a 10% lower risk of stroke and a 4% lower risk of overall cardiovascular disease (CVD). This benefit is particularly relevant for individuals at risk of cardiovascular events. For pregnant women, folate supplementation significantly reduces the risk of neural tube defects in newborns, making it an essential nutrient during preconception and pregnancy. While some studies suggest potential benefits for neurocognitive health, more research is needed to confirm these effects. Conversely, some studies have shown mixed results regarding cancer prevention, with high folate intake potentially increasing the risk of certain cancers like colorectal adenomatous lesions and prostate cancer. The benefits, particularly for cardiovascular health, can be observed within months of consistent supplementation.
How it works
Folate's primary mechanism of action involves its critical role in one-carbon metabolism. It acts as a cofactor in the conversion of homocysteine to methionine. Homocysteine is an amino acid that, at elevated levels, is associated with an increased risk of cardiovascular disease. By facilitating this conversion, folate helps lower homocysteine levels, thereby contributing to cardiovascular health. Furthermore, folate is indispensable for DNA synthesis, repair, and methylation, processes vital for cell growth, division, and gene expression. Biofolate (5-MTHF) is particularly effective because it is the metabolically active form, allowing for direct utilization by the body without the need for enzymatic conversion, which can be inefficient in some individuals.
Side effects
Folate is generally considered safe when consumed within recommended guidelines. Common side effects are rare but may include mild gastrointestinal upset. Uncommon side effects (1-5%) such as allergic reactions are also rare, and severe allergic reactions (<1%) are extremely rare. However, it is important to be aware of potential drug interactions. Folate may interact with certain medications, including anticonvulsants (e.g., phenytoin, carbamazepine) and methotrexate, a drug used in chemotherapy and for autoimmune diseases. These interactions can either reduce the effectiveness of the medication or alter folate metabolism. While there are no known absolute contraindications, caution is advised for individuals with certain medical conditions, and consultation with a healthcare provider is recommended. Pregnant women, in particular, should consult their healthcare providers to determine the appropriate dosage, as their needs are specific for preventing neural tube defects.
Dosage
The recommended dosage for folate varies depending on the specific health goal. For pregnant women, a minimum effective dose of 400 mcg per day is typically recommended to prevent neural tube defects. For cardiovascular health, dosages may range from 1 mg to 5 mg per day. The maximum safe dose for adults is generally considered to be up to 1,000 mcg (1 mg) per day. Folate is best taken with meals to enhance absorption. When choosing a supplement, Biofolate (5-MTHF) is often preferred over synthetic folic acid due to its superior bioavailability, as it does not require metabolic conversion by the body. While no specific cofactors are strictly required for folate absorption, it is often included in B-complex vitamin formulations.
FAQs
What is the difference between folic acid and biofolate?
Folic acid is the synthetic form of vitamin B9, requiring conversion in the body. Biofolate (like 5-MTHF) is the active, natural form that the body can use directly, offering better bioavailability.
When is the best time to take folate?
Folate is best taken with meals. This can help enhance its absorption and may reduce the likelihood of any mild gastrointestinal upset.
What are the main benefits of taking folate?
The primary benefits include reducing the risk of neural tube defects in newborns and supporting cardiovascular health by lowering homocysteine levels, which can reduce stroke risk.
Are there any medications that interact with folate?
Yes, folate can interact with certain medications, including anticonvulsants and methotrexate. Always consult your doctor if you are taking other medications.
Research Sources
- https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2020.550753/full – This meta-analysis of randomized controlled trials found that folate supplementation is associated with decreased risks of various chronic diseases, including cardiovascular outcomes. The study highlights the broad health benefits of folate, though it notes heterogeneity across studies.
- https://karger.com/ned/article/doi/10.1159/000539803/910790/Preconception-Folic-Acid-and-Multivitamin – This umbrella review of systematic reviews and meta-analyses provides strong evidence that preconception folic acid supplementation is highly effective in preventing neural tube defects in newborns. It underscores the critical role of folate during pregnancy.
- https://www.ahajournals.org/doi/10.1161/jaha.116.003768 – This meta-analysis concluded that folic acid supplementation significantly reduces the risk of stroke by 10% and overall cardiovascular disease risk by 4%. The findings support the use of folic acid as a strategy to improve cardiovascular health outcomes.
Supplements Containing Biofolate
Wholly Immune
Allergy Research Group
Opti-Pure
NuEthix Formulations
Nu-Multi
NuEthix Formulations
MoodUp
NuEthix Formulations
PUMP
Transparent Labs
Methyl Complete
NutriDyn.
OptiNourish Plus
OPTIONS Nutrition
Cardio Flow BERRY
NutriDyn®
ORENDA WOMEN'S BALANCED DAILY SUPPORT
ORENDA® INTERNATIONAL
Ultimate Shake Powder, Pineapple Coconut Flavor
Nutritional Frontiers