Folate is involved in more than 100 different processes within the body. It’s essential for the formation of new cells and tissues and the health of the blood, brain, nervous and immune systems. Most people think of B vitamins giving them back their b..b..bounce. And it’s true that B vitamins are required to release energy from food. But there’s been a lot more buzz about this B in recent years.
Fuss about folate
Folate has been found to be essential for a healthy pregnancy and baby. Specifically, it helps prevent neural tube defects, like spina bifida. As well as B for baby, it’s also B for a beating heart. Research shows that folate lowers homocysteine levels and the risk of heart disease. It could also be B for bones. Until recently, the only vitamins related to bone health have been vitamin D and vitamin K. However, there is new research on folate and lowered blood homocysteine levels and the link with osteoporosis prevention. One study has found that the risk of hip fracture nearly quadrupled in men in the top quartile of homocysteine levels and nearly doubled in the top 25 per cent of women. The newest area of research on folate is focused on genetic health and keeping your cellular material, like DNA, in tip top shape.
So how much folate do you need?
Well that really depends on how you define optimal intakes. Currently the adult recommendations are for 200 micrograms per day. During pregnancy this jumps to 400 micrograms a day. However, this recommendation is really for anyone planning pregnancy, as 400 micrograms of folate per day is needed to boost levels for at least 6 weeks before a woman conceives. That’s why there is a push to raise the recommended dietary intake to 400 micrograms per day for all adult women.
To achieve some of the other reported folate benefits, large, therapeutic doses were used in the nutrition research studies. It’s too early to say what the magic folate level will be, but chances are that they’ll keep raising the bar for this B vitamin.
Where do you find it?
One of the best and most available sources of folate is the Aussie favourite Vegemite, which also is a good source of other B vitamins. Fresh vegetables and fruit, orange juice, legumes, nuts, liver and yeast are also good sources. These days many food products are also folate fortified including certain breads and breakfast cereals. Just check for folate on the nutrition information panel.
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