Folate and vitamin B-12 are two important water-soluble B vitamins. Folate participates in cell division and growth. The well-known role of folate in preventing neural tube defects in newborns speaks to the critical role of folate in growth and development. Vitamin B-12 is another B vitamin involved in cell division. But it also plays an essential role in maintaining healthy nerve tissue and brain function.
Folate and vitamin B-12 Are Both Required for the Making of Red Blood Cells
The production of red blood cells requires synthesis of the genetic material DNA, in which both folate and vitamin B-12 participate. According to the Office of Dietary Supplement, deficiency in folate or in vitamin B-12 results in a form of anemia whereby the red blood cells become too big and unable to divide. This then leads to bigger yet fewer red blood cells.
Folate and Vitamin B-12 Lower Homocysteine
Homocysteine is an amino acid normally present in the blood. Elevated levels of this vitamin can damage the blood vessels and impair the motion of vessel walls. Therefore, a high homocysteine level is associated with higher risk of coronary heart disease and stroke. Folate, vitamin B-12 and vitamin B-6 work together to reduce the level of homocysteine; supplementation of these vitamins lead to lower homocysteine level in the blood. However, it is not yet known whether the supplementation of folate or vitamin B-12 reduces the risk of coronary heart disease and stroke.
Folate and Vitamin B-12 Work Together to Produce SAMe
S-adenosylmethionine, or SAMe, is a naturally occurring compound in the body. SAMe is involved in immune function, mood, and the making and breakdown of nerve chemicals such as dopamine and serotonin. SAMe does not exist in food. It is made in your body with the help of folate and vitamin B-12. Deficiency in folate and vitamin B-12 decreases the level of SAMe and may impair mood and immunity, which depend on SAMe.
Overconsumption of Folic acid May Mask B-12 Deficiency
The form of folate in supplements and fortified foods is called folic acid, which is chemically different from folate that occurs naturally in food. Overconsumption of folic acid, but not folate, can mask vitamin B-12 deficiency and cause permanent nerve damage. The National Institutes of Health states that excess folic acid can even exacerbate the nerve damage and anemia associated with vitamin B-12 deficiency. You should not take more than 1 mg of folic acid a day. Vitamin B-12 status is more likely to be low if you are a vegetarian, an older adult, or have gastrointestinal disorders such as Crohn's disease and celiac disease, according to the Office of Dietary Supplements.
References
- The Office of Dietary Supplements; Folic Acid; April 2009
- The University of Maryland Medical Center; Folic Acid; May 2009
- The University of Maryland Medical Center; Vitamin B12; June 2009
- The Office of Dietary Supplements; Vitamin B12; May 2010
- The University of Maryland Medical Center; S-adenosylmethionine; June 2009
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