Folic Acid: What are the Benefits and What Types Are There?

The importance of taking folic acid and its derivatives, such as folate and 5-MTHF, is becoming increasingly well-known. Taking easily absorbable folate and/or 5-MTHF is especially important during pregnancy.

But what exactly is folic acid and what does it do in the body? In this article, we'll explain everything about folic acid and how to get it through food.

Folic acid, also known as vitamin B11 (or B9 in some countries), is a water-soluble B vitamin. It is the synthetic form of folate, which occurs naturally in foods.

This vitamin plays a crucial role in the formation of cells and DNA and is therefore important for the early development of the unborn child (during pregnancy).

The importance of folic acid is best known for its role during (and before) pregnancy. But it plays a role in many more bodily functions!

This is why it's good for everyone to get enough folic acid:

During pregnancy, folic acid contributes to:

• The formation of the placenta
• The growth of the fetus/unborn child/child during pregnancy

In addition, it supports:

• The production of red/white blood cells
• The immune system
• The reduction of tiredness and fatigue

And plays a role in:

• The process of tissue growth and development
• The amino acid synthesis
• The production and breakdown of homocysteine

Folic acid is also good for:

• The state of mind
• The learning performance
• The ability to concentrate
• The memory

Folic acid, folate, and 5-MTHF folate (Quatrefolic) are terms often used to refer to different forms of folic acid.

Many people think that these are different names for folic acid, but that is not the case.

Here I will explain to you in simple terms what the differences and similarities are:

Folic acid

• The synthetic form of vitamin B11
• Often used in nutritional supplements
• Must be converted into an active form before it can be used

Folate

• The natural form of vitamin B11
• Found in foods such as green leafy vegetables, beans and citrus fruits
• An umbrella term for several naturally occurring types of B11 (including 5-MTHF)

5-MTHF folate (Quatrefolic®)

• The most biologically active form of folate
• Can be used directly by the body
• All forms of folate, natural or synthetic, must be converted to 5-MTHF to be used by the body
• Naturally occurring in food
• Quatrefolic® is a trade name for 5-MTHF folate (5-methyltetrahydrofolate) which is used in some dietary supplements because of its good bioavailability(1)

The Health Council states that as an adult you need 300 mcg of folic acid daily .

For women who are pregnant or trying to become pregnant, this recommendation is much higher. Children also have different needs.

These are the recommended daily amounts of folic acid:

Because folic acid is essential for the development of the unborn baby, a deficiency can cause serious birth defects.(11) Preventing a deficiency is therefore especially important during the first period of pregnancy and even before that!

If a deficiency of the body's own folic acid occurs during the initial phase of pregnancy, the baby has an increased risk of neural tube defects(2)(3), such as:

• Open back
• Cleft palate
• Harelip

But a folic acid deficiency can also have consequences for adults.

These are possible symptoms of a deficiency:

• Anemia - Folic acid is necessary for the production of red blood cells.
• Neurological problems - Folic acid plays a role in the production and regulation of certain neurotransmitters in the brain. A deficiency can cause neurological symptoms such as irritability, forgetfulness, and difficulty concentrating.(4)
• Bowel disorders - Folic acid is involved in the health of the digestive system.
• Reduced resistance - A long-term folic acid deficiency can lead to reduced resistance.

Possible causes of folic acid deficiency include(1):

• Diet - If you eat a one-sided diet, you may not get enough folic acid.
• Alcohol - If you drink a lot of alcohol, your body will excrete more folic acid through your urine.
• Less good recording - In intestinal diseases, such as Crohn's disease or a gluten allergy, the intestinal wall is often damaged. This makes it harder for nutrients to be absorbed.
• Medication - Some medications can also cause folic acid to be absorbed less well.
• Pregnancy - During pregnancy, the body needs more folic acid. If you don't take supplements during pregnancy, you're at high risk of a deficiency.
• Stress - Long-term stress can deplete folic acid. A folic acid deficiency due to stress is common.

These tips can help you get low folic acid levels back on track:

1. Green smoothies - Include folic acid-rich foods in your daily meals. I personally have a daily green smoothie with avocado, fresh spinach, and spirulina (made with coconut water or oat milk).
2. Consider supplements - Especially if you're at risk for a deficiency (for example, during pregnancy or with certain medical conditions). Later in this article, I'll tell you which supplements are the best choice!
3. Avoid excessive alcohol consumption - This isn't about that one beer on the weekend. But be careful when drinking excessively for a long period of time. I can't give you specific advice on this, because "excessive" is different for everyone.

In addition, there are many other foods that contain sufficient folic acid. That's why I've compiled a list of foods for you.

I eat these foods regularly to get enough folic acid/folate from natural sources:

My day always starts with a smoothie. I alternate between them, but my favorite remains this green one. It gives me enough energy for the whole morning and contains a good dose of folic acid.

This is what you need:

• 100 grams raw spinach (or Swiss chard)
• 1 ripe avocado
• 1 cup oat milk or coconut water
• 1 banana
• 1 teaspoon spirulina
• 1 tablespoon chia seeds

Simply mix all the ingredients in your blender and your smoothie is ready!

Can you get too much folic acid?

Yes, that's possible. The dangers of too much folic acid are primarily related to synthetic folic acid. You don't need to worry about natural forms of folate and 5-MTHF from food.

The European Food Safety Authority (EFSA) has therefore set an upper limit. Based on their research, this limit for adults has been set at 1000 mcg per day. (6)

If you take too much folic acid (the synthetic form), your body may not be able to properly convert it into the usable (active) form. This can cause the "unprocessed" folic acid to build up in your body, which can lead to the following possible consequences:

Proven:

• Masking a Vitamin B12 Deficiency - This can be a concern because an untreated B12 deficiency can result in neurological damage.(7).

Other possible effects (Note: more research needed):

• Cognitive decline in (older) adults - There is some evidence that too much folic acid may be associated with cognitive decline in (older) adults. This could contribute to problems with memory, thinking, and other cognitive functions.(8)
• Delayed brain development in children - There have also been some studies on the effect on brain development in children whose mothers took more than 1,000 mcg of folic acid during pregnancy. These studies suggest that these children had delayed brain development.(9)(10)

Only if you take too much folic acid as supplementation do you run the risk of having too much folic acid.

You don't have to worry about getting too much through food.

Do you have too much folic acid in your blood? Stop taking folic acid tablets or reduce your intake.

Here you will find a complete guide on what to do when your folic acid is too high .

As I explained to you earlier, folic acid is essential for women who want to become pregnant and during pregnancy.

Are you trying to get pregnant, or are you already pregnant? You can start by trying to eat more folate-rich foods. These contain the most biologically active form of folate, 5-MTHF. Your body absorbs this form best and uses it directly (i.e., without conversion).

You can also take this easily absorbed form of folic acid as a supplement. Doctors often recommend taking extra folic acid because it's generally difficult to meet the RDA established by the Health Council for pregnant women.

This is why it's important to get enough folic acid before you get pregnant and during your pregnancy:

Increasing folate status

• Taking folic acid supplements increases the mother's folate status.

• Low maternal folate status is a risk factor for the development of neural tube defects in the developing fetus.(2)(11)

Neural tube defects refer to abnormalities that occur during the development of the neural tube, from which the central nervous system forms

Helps reduce the risk of Neural Tube Defects* (= permitted claim at 400 mcg/dose)

• Open Spine (Spina Bifida): One of the most common neural tube defects is spina bifida, in which the spinal column does not close completely, leaving the spinal cord unprotected.(2)
• Cleft Palate and Cleft Lip (Schisis): Other examples of neural tube defects include cleft palate, which includes both cleft palate and cleft lip.(12)(2)

Contributions to the Formation of the Placenta

Folate contributes to the formation of the placenta, the organ responsible for the exchange of nutrients and waste products between mother and fetus during pregnancy.

Supporting Fetal Growth

Folate contributes to the growth and development of the foetus during pregnancy.

Here you will find the very best folic acid for pregnancy.

The best form of folic acid is 5-MTHF because it's the most active form. This means your body can use it immediately, without having to convert it first. You can also think of it as the final product into which all other types of folic acid are ultimately converted.

Looking for a folic acid supplement? Choose one with 5-MTHF. This will help your body the most, as it doesn't require energy for the conversion!

Where can you find easily absorbable 5-MTHF in supplements?

Our products contain:

• B complex with 500 mcg 5-MTHF (Quatrefolic®)
• Multi Premium with 400 mcg 5-MTHF (Quatrefolic®)
• Fertility Male with 400 mcg 5-MTHF (Quatrefolic®)
• Alfa Focus with 200 mcg 5-MTHF (Quatrefolic®)