Folate is an important B vitamin that helps the body build new cells, prevents anemia and wards against infant neural tube defects. Folic acid is water soluble, so it dissolves in water. Water soluble vitamins are not stored by the body, so you need a continuous supply. The terms folic acid and folate are often used interchangeably. Folic acid is found in supplements and fortified food. Folate is found in food and in the human body.
Function
Folate helps produce and maintain new cells, an especially important function during periods of cell division and growth like infancy and pregnancy. The vitamin helps form DNA and RNA, nucleic acids that carry genetic information. Folate is essential for the metabolism of homocysteine, an amino acid. Folate also helps maintain normal levels of homcysteine. Too much homocysteine is related to coronary heart disease, stroke and peripheral vascular disease.
Disease Prevention
Diets rich in folate are associated with lower risk of cardiovascular disease, according to the Linus Pauling Institute at Oregon State University. Folate deficiency may be associated with cancers of the cervix, colon and rectum, lung, esophagus, brain, pancreas, and breast, but further research still needs to be done. Dietary folate may be protective against colorectal cancer, but this association is not found for folic acid. Folate deficiency is associated with decreased cognitive function in the elderly and may be associated with increased risk of Alzheimer's disease.
Pregnancy
Folate intake is especially important during the periconceptual period, the time just before and just after a woman becomes pregnant. Folate intake at this time protects against infant neural tube defects, according to a 1995 study reported by G.M. Shaw and colleagues in "Epidemiology." Neural tube defects result in spina bifida, or malformations of the spine, and anencephaly, or malformations of the skull and brain. Spina bifida occurs when an unborn baby's spinal column does not close to protect the spinal cord. Anencephaly is when most or all of the brain does not develop. Babies with this condition die shortly before or after birth. Women of childbearing age need 400 to 800 micrograms of folic acid every day, even if they are not planning to get pregnant.
Deficiency
Folate deficiency is usually caused by lack of folate in the diet. However, risk can also be exacerbated by alcoholism, pregnancy, cancer or certain medications. Malabsorption, kidney dialysis and liver disease can also increase the need for folate or cause loss of folate. In the early stages of folate deficiency, blood homocysteine levels may increase. Later, folate deficiency can lead to megaloblastic or macrocytic anemia. Signs of anemia include shortness of breath, dizziness, headaches, cold hands and feet, pale skin and chest pains. Other signs of folate deficiency include digestive disorders such as diarrhea, loss of appetite, and weight loss, weakness, behavioral disorders, irritability, a sore tongue, heart palpitations and forgetfulness.
Recommendations
Rich sources of folate include green leafy vegetables, citrus fruit juices, legumes and fortified cereals. No adverse effects have been reported because of dietary intake of folate. Adults over age 18 should have 400 mcg of folate per day, according to the Institute of Medicine of the National Academy of Sciences. Folic acid supplements should be limited to less than 1,000 mg per day for adults over age 18.
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