Folic acid deficiency due to stress: How to solve it
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Leesduur: 6 min
Chronic stress depletes your B vitamin stores, especially folic acid. And that can cause problems in the long run.
Folic acid is crucial for your energy, red blood cells, and a healthy nervous system. You get it from green leafy vegetables, legumes, and citrus fruits, but it's depleted more quickly under stress.
Curious about the exact relationship between folic acid and stress? And more importantly: How can you resolve a stress-related folic acid deficiency? I'll take you step by step.
Chronic stress increases folic acid consumption and can disrupt digestion. Therefore, eat green leafy vegetables, legumes, and citrus fruits, rich in folic acid, daily.
Use supplements with active folate (5-MTHF) for better absorption, especially in case of stress-related absorption problems.
Reduce stress through exercise and relaxation, and work on good sleep and gut health for optimal folic acid absorption and recovery.
Table of contents
Causes of Folic Acid Deficiency Due to Stress Consequences of a Folic Acid Deficiency How to solve your folic acid deficiency due to stress 1. Eat more folate-rich foods 2. Supplement your folic acid deficiency with folate (preferably 5-MTHF folate) 3. Reduce stress where possible 4. Improve your digestion 5. Get enough sleep Folic acid or folate supplement? Conclusion
Causes of folic acid deficiency due to stress
First, let's look at the causes: How does prolonged stress deplete your folic acid supplies?
- Your body uses more folic acid - When you experience prolonged stress, your body works overtime. Your metabolism increases, your cells need more frequent repair, and your immune system is on high alert. Your body uses folic acid for all these processes, which means your supply depletes faster.
- Stress disrupts your digestion - Many people notice it immediately in their gut: stress can seriously upset your gut. Think bloating, diarrhea, or even constipation. And when your gut isn't functioning properly, you absorb fewer nutrients, including folic acid. (1) (2)
- Your brain needs more neurotransmitters - During stress, your brain produces more neurotransmitters, such as serotonin and dopamine. This helps you stay alert, but it comes at a cost: folic acid plays a role in the production of these substances. More stress, therefore, also means a greater need for folic acid. (3) (4)
- You often eat less healthily - Stress and healthy eating habits don't always go well together. You might be more likely to snack or skip meals. Vegetables, legumes, and whole grains (the very sources of folic acid) are often neglected. (5)
- A B6 and B12 deficiency disrupts the balance - Folic acid works closely with vitamins B6 and B12. If you also have a deficiency (which is not uncommon under stress), folic acid can work less effectively. You need enough of all three for your body to function optimally.
Consequences of a folic acid deficiency
A folic acid deficiency can cause various physical and mental complaints.
These are the most common symptoms:
- Fatigue and listlessness
- Anemia (also called megaloblastic anemia, a form of anemia in which your body produces too few properly functioning red blood cells)
- Irritability or mood swings
- Concentration problems
- Reduced resistance
- Headache and dizziness
- Neurological complaints, such as tingling (with a long-term deficiency)
- During pregnancy: Increased risk of neural tube defects in the baby (open spine)
Here's how to solve your folic acid deficiency caused by stress
Are you experiencing stress and suspect you have a folic acid deficiency? Follow these steps to support your body naturally and effectively.
1. Eat more folate-rich foods
Diet is the foundation for healthy folic acid levels. Green leafy vegetables like spinach, kale, and Swiss chard are particularly rich in folate, the natural form of folic acid.
But legumes (such as lentils, chickpeas and black beans), avocado, citrus fruits and whole grains also make a nice contribution.
By incorporating these products into your meals daily, you'll naturally replenish your food reserves. Vary your options, choose fresh , and above all, make it easy on yourself.
2. Supplement folic acid deficiency with folate (preferably 5-MTHF folate)
Sometimes, diet alone isn't enough to replenish a folic acid deficiency, especially if your body uses a lot of it or has difficulty absorbing it. In that case, a supplement can offer a solution.
Then it's best to choose 5-MTHF (methylfolate), the active form of folic acid . This form is immediately usable by your body, even if the metabolism of regular folic acid isn't as effective. And that happens to many people, often without them realizing it.
Want to learn more about the different forms of folic acid and which one is best for you? Read more about the different types of folic acid here.
3. Reduce stress where possible
Stress is the cause, so stress management is an essential part of the solution. Fortunately, there are many ways to reduce your stress levels, and it doesn't have to be complicated. Make time for exercise every day, such as walking or yoga.
Breathing exercises or a short meditation can calm your nervous system, even in just a few minutes. Even simple things like a warm bath, listening to music, or disconnecting more often can make a difference.
The most important thing: try different things and see what works for you. Small adjustments can already lead to significant relaxation.
4. Improve your digestion
Your intestines play a major role in the absorption of folic acid. If your digestion is disrupted, for example, by stress, your body may absorb this important vitamin less effectively, even if you eat healthily.
Therefore, ensure good intestinal health: Eat fiber-rich food (such as vegetables, fruit, oats and legumes), chew slowly and avoid excessive coffee, alcohol and highly processed foods.
Rest while eating and regular exercise also help to restore your digestive balance.
5. Get enough sleep
Sleep is perhaps the most powerful form of recovery, for both your body and your brain. During deep sleep, repair processes are initiated, including cell production and the regulation of your nervous system.
If you sleep too little or restlessly, your stress levels will remain high and your body will continue to use folic acid and other nutrients without adequate replenishment.
Are you having trouble falling asleep or staying asleep? Small adjustments to your evening routine can make a big difference. Want to know how to get to deep, restorative sleep faster? Then check out my step-by-step plan for better, deeper sleep .
Folic acid or folate supplement?
When looking for a supplement to replenish your folic acid deficiency, you'll often come across two forms: folic acid and folate.
The best option is a supplement containing 5-MTHF (methylfolate) . This active form is better absorbed, more effective, and has a lower risk of accumulation or side effects.
Although both forms look similar, there is a big difference:
- Folic acid is the synthetic form often found in standard supplements and fortified foods. Your body must first convert it into the active form before it can be used.
- Folate (particularly the active form , 5-MTHF ) is the natural form . It is readily available to your body, without the need for conversion. This is especially helpful if, like many people, you are less adept at converting folic acid.
Tip : When buying, check the ingredients list: Does it say "5-MTHF," "Quatrefolic®," or "Metafolin®"? Then you'll know you're getting the right product.
Conclusion
A stress-related folic acid deficiency develops faster than you think and can seriously impact your energy, mood, and overall health. Fortunately, there's a lot you can do to improve it.
By eating a folate-rich diet, choosing a good supplement (with active folate, or 5-MTHF) and actively working on your stress levels, sleep and digestion, you give your body the best chance of recovery.
Listen to your body's signals and be kind to yourself. This way, you'll not only prevent deficiencies but also work towards greater resilience, peace, and balance, which is exactly what you need in times of stress.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
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- Bender, A., Hagan, K. E., & Kingston, N. (2017). The association of folate and depression: A meta-analysis. Journal Of Psychiatric Research, 95, 9–18. https://doi.org/10.1016/j.jpsychires.2017.07.019
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