Folate and its importance for well-being

Folate, or vitamin B9, is an essential vitamin for the body. It supports cell growth, DNA synthesis, and nervous system function. Since folate is not stored in the body in significant amounts, it must be obtained from food on a daily basis. However, the folate intake among Finns is worryingly low: only 5% of women and 21% of men reach the recommended daily intake (Finnravinto 2017 study).

Why is folate especially important for women’s health?

Folate is especially important for women at various stages of life. For women who are planning a pregnancy, pregnant, or breastfeeding, adequate folate intake is critical. In the early stages of pregnancy, folate helps ensure the proper closure of the developing fetus’s neural tube, which reduces the risk of serious birth defects.

Additionally, folate supports hormonal balance and can positively affect mood. Its significance is particularly emphasized during hormonal fluctuations, such as premenstrual syndrome (PMS), premenopause, or menopause.

How do genes affect folate metabolism?

Folate metabolism is not the same for everyone. One key factor is the MTHFR gene (5,10-methylenetetrahydrofolate reductase), which codes for an enzyme that converts dietary folate into a form the body can use. However, certain MTHFR gene mutations can impair the activity of this enzyme, making it more difficult for the body to efficiently utilize folate.

When the enzyme’s function is slowed down, high levels of homocysteine may accumulate in the body. Elevated homocysteine levels are associated with an increased risk of cardiovascular diseases, cerebrovascular disorders, and even certain cancers. Therefore, genetic tests that reveal potential MTHFR gene mutations can help optimize nutrition.

Folate Sources and Recommendations

Folate obtained from food is best utilized when it comes from natural sources, such as:

• Leafy green vegetables: spinach, broccoli, and lettuce
• Legumes: lentils, chickpeas, and black beans
• Citrus fruits and berries: oranges, blackcurrants
• Nuts and seeds: especially sunflower seeds

However, for pregnant women and individuals with MTHFR gene mutations, it may be necessary to use supplements, such as methylfolate, which the body can utilize more effectively.

For the Knowledge Seekers

Studies show that MTHFR gene mutations are clearly linked to the body’s balance of folate and homocysteine. For example, a 2012 study (Liew & Gupta) confirms that individuals with the common MTHFR C677T gene mutation have a higher risk of cardiovascular diseases and pregnancy complications due to low folate levels.

Furthermore, a meta-analysis highlights that methylfolate is an effective supplement for those with impaired enzyme activity, helping to lower homocysteine levels and support overall well-being. This underscores the importance of an individualized nutrition plan, especially for those with genetic challenges in folate metabolism.

Folate is not just a vitamin, but a key to supporting health and well-being. By understanding our own body and genetic traits, we can make choices that support our unique needs.

Explore your natural levels of Folate/B9 vitamin with results from our complementary Vitamin package. You can find all our well-being genetic tests here, including the Eat package developed for nutrition and weight management, the Feel package for energy, recovery, and sleep, and the Move package designed for exercise and fitness support.

Lähteet

Finnravinto 2017 -tutkimus

Duodecim

Terveyskirjasto

THL

Liew SC, Gupta ED. (2012). Methylenetetrahydrofolate reductase (MTHFR) C677T polymorphism: Epidemiology, metabolism and the associated diseases.

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