Today's market offers thousands of supplements that all claim to be the best. So, how do you know which supplement is right for you? Let's take a closer look at folate and find out why this essential nutrient should be at the top of your list.
Folate, also known as vitamin B9, is an important nutrient that helps the body produce new cells. It is especially important during periods of rapid cell growth, such as during pregnancy. Folate can also help prevent birth defects of the brain and spine.
What is folic acid?
Folate and its various forms, including folic acid and L-Methylfolate, are all parts of the same nutritional component. Knowing the difference might help you decide which supplement is best for your unique health needs.
Folic acid is the man-made form of folate that is found in supplements and added to foods. Folic acid is easier for the body to absorb than other forms of folate. L-Methylfolate is a natural form of folate that is already active in the body. L-methylfolate can cross the blood-brain barrier, which means it can directly impact brain health.
How does folate affect the human body?
Folate is important for many different functions in the body, including cell growth, DNA synthesis, and repair. Folate also helps the body produce red blood cells and convert homocysteine into methionine.
Folic acid is the synthetic form of folate found in fortified foods and supplements. Its chemical structure is very similar to that of folate. The FDA has mandated that grain items including bread, flour, pasta, baking goods, cookies, crackers, and breakfast cereals be enriched with folic acid since 1998. Look for folic acid in the ingredient list to see if a food has been supplemented with folate.
There are many potential benefits to taking a folate supplement, including reducing the risk of certain birth defects, improving cognitive function, and reducing the risk of heart disease. Folic acid has been shown to reduce the risk of neural tube defects by up to 70%. These defects can cause serious health problems, such as spina bifida.
Women of childbearing age, especially those who are not expecting a baby, should take folic acid to decrease the incidence of their children developing neural tube defects or dying prematurely. Folic acid has been proven to reduce the risk of colorectal and cervical cancer, heart disease, and stroke.
L-methylfolate has been shown to improve cognitive function in people with Alzheimer's disease and depression. L-methylfolate can also help improve the symptoms of anxiety and bipolar disorder. Folic acid has been shown to reduce the risk of heart disease by reducing levels of homocysteine in the blood. High levels of homocysteine are linked to an increased risk of heart disease.
Who needs to take folic acid?
Folic acid is important for everyone, but it is especially important for women of childbearing age. Folic acid can help prevent birth defects, so all women who could become pregnant should take a supplement that contains 400 micrograms (mcg) of folate or folic acid daily.
Pregnant women need even more folate, about 600 mcg per day. Some doctors recommend that pregnant women take a higher dose of folic acid, up to 1 mg per day. Talk to your doctor about the right amount of folic acid for you. People with certain health conditions may also benefit from taking a folate supplement. These conditions include heart disease, stroke, Alzheimer's disease, depression, and cancer. People with these conditions may need higher doses of folate, up to 5 mg per day.
Who is not recommended to take folate supplements?
Folate supplements are not recommended for everyone. People with certain health conditions should not take folate supplements without first talking to their doctor. These conditions include kidney disease, liver disease, and epilepsy.
Colorectal adenomas are one such diagnosis that may warrant a lower intake of folic acid or even supplementation with other vitamins and minerals, in order to reduce the risk of cancer recurrence. If you have any concerns about whether or not you should take a folate supplement, talk to your doctor.
Best folate supplement on the market
Doctor’s Best Fully Active Folate with Quatrefolic:
This is a great choice for those looking for a supplement that contains both folic acid and L-methyl folate. The Quatrefolic in this supplement is a bioactive form of folate that is already active in the body. This makes it easier for the body to absorb and use.
This supplement also contains vitamins B6 and B12, which are important for many different functions in the body. These vitamins can help improve cognitive function, reduce inflammation, and boost energy levels.
The capsules are gluten-free, non-GMO, and vegan. Vitamin C is included for a modest health boost. Quatrefolic glucosamine salt is used in the formulation. There are 90 capsules in each container, for a total of 180 pills over the course of three months.
Nature Made Folic Acid:
These pills contain only folic acid, so they are a good choice for those who want a simple supplement. Each pill contains 400 mcg of folic acid. There are 250 pills in each bottle, so one bottle will last you about eight months.
This supplement is USP certified, which means it meets high-quality standards. The pills are small and easy to swallow. They are also gluten-free and suitable for vegans. All of Nature Made's dietary supplements have been verified by the USP for quality and purity. With a 250 tablet supply, you'll be able to go for more than eight months.
Linden’s Folic Acid:
This supplement contains only folic acid, but it is a higher dose than most other supplements on the market. Each pill contains 800 mcg of folic acid. There are 120 pills in each bottle, so one bottle will last you about two months.
This supplement is certified by the FDA and is GMP compliant. It is also vegan and has no artificial colors or flavors. The pills are small and easy to swallow. For the greatest preservation without chemicals, the bag is resealable and light-proof. The tablets are sugar-free, gluten-free, soy-free, dairy-free, and vegan friendly. All of Linden's products have been verified for Good Manufacturing Practices in the United Kingdom by Quality Management Systems.
Puritan’s Pride Folic Acid:
If you are looking for a very high dose of folic acid, this is the supplement for you. Each pill contains 1,000 mcg of folic acid. There are 250 pills in each bottle, so one bottle will last you about two months.
This supplement is USP certified, which means it meets high-quality standards. The pills are small and easy to swallow. They are also gluten-free and suitable for vegans. All of Puritan's Pride's dietary supplements have been verified by the USP for quality and purity.
Jamieson Folic Acid:
With no artificial colors or flavors, Jamieson Folic Acid is a good choice for those who want a natural supplement. Each pill contains 400 mcg of folic acid. There are 250 pills in each bottle, so one bottle will last you about eight months.
This supplement is non-GMO and gluten-free. It is also vegan and has been certified by NSF International. The pills are small and easy to swallow. Jamieson Folic Acid is also available in a liquid form.
Solgar Folic Acid:
Solgar's folic acid tablets, which are Kosher certified, gluten- and GMO-free, come in 250 tablet packs. Wheat, soy, dairy, sugar, yeast, and salt additives are all absent from the 250 tablets. There are no artificial preservatives or flavors used in the product. Each tablet also contains 50 mg of calcium. Solgar would be perfect if you are also looking for a calcium supplement.
GNC Folic Acid:
GNC's 800 mcg contains whole brown rice powder as the source of folic acid. For more than 3 months of usage, each tablet comes in a bottle of 100 and is free of preservatives, soy, colors, wheat, dairy, flavors, gluten, and yeast. The tablets are suitable for vegetarians and lack any preservatives or additives. But this product is not available in Canada. However, if you are in the United States, this product is worth considering.
There are many different brands and types of folic acid supplements on the market. It is important to choose a supplement that is right for you. Be sure to read the labels carefully to make sure you are getting the right dose and type of supplement.
How to choose the right brand?
If there are so many options on the drugstore, what things to consider in order to choose the best folic acid supplement for you? The first thing to consider when choosing a folic acid supplement is the dose. The recommended dose of folic acid for adults is 400 micrograms (mcg) per day. Some supplements contain more than this amount, so be sure to read the label carefully.
If you are pregnant or trying to become pregnant, you should take a supplement that contains at least 400 mcg of folic acid per day. You may need a higher dose if you have certain medical conditions or are taking certain medications. Be sure to talk to your doctor about the right dose for you. The second thing to consider is whether you want a supplement that contains just folic acid or one that contains other vitamins and minerals as well. Some supplements contain other nutrients such as vitamin B12, iron, and calcium.
The third thing to consider is your own personal preferences. There are many different brands and types of folic acid supplements on the market. Some are in pill form, while others are in liquid form. Some are chewable, while others are not. There are also different flavors available. Choose a supplement that is right for you.
What foods contain folate?
If supplements are not for you or you afraid of overdose, don't worry. You can still get the recommended amount of folic acid by eating foods that are rich in folate. Folate is a water-soluble vitamin that is found in many foods. It is also known as vitamin B9. Some good sources of folate include the following products.
- Leafy green vegetables: spinach, turnip greens, and collard greens are all excellent sources of folate.
- Beans: black beans, navy beans, lentils, and chickpeas are all good sources of this vitamin.
- Eggs: both the yolk and whites of eggs contain folate.
- Nuts and seeds: sunflower seeds, peanuts, and flaxseeds are all good sources of folate.
- Citrus fruits: oranges, lemons, and limes are all good sources of this vitamin.
- Fortified foods: many breakfast bowls of cereal and some types of bread are fortified with folic acid. This means that they have been enriched with vitamins to increase their nutritional value.
To make your diet balanced and full of folic acid, aim to eat a variety of these foods every day. So, your diet should be prescribed by a nutritionist to get the best results. Also, don't forget that you should consult your doctor before starting any changes in your diet. You should start a day with a nutritious breakfast that will give you energy for the whole day.
Are there any side effects of taking folate supplements?
Most people do not experience any side effects from taking folic acid supplements. However, some people may experience an upset stomach, diarrhea, or bloating. If you have any of these side effects, stop taking the supplement and talk to your doctor. A small number of people may be allergic to folic acid. If you have any signs of an allergic reaction, such as hives, swelling, or difficulty breathing, stop taking the supplement and seek medical help right away.
Folic acid is a safe and effective way to prevent birth defects. It is important to take a supplement if you are pregnant or trying to become pregnant. Be sure to talk to your doctor about the right dose for you. Still, you should be cautious and avoid taking more than the recommended amount. Taking too much folic acid can be harmful to your health.
We hope this article was helpful in teaching you everything you need to know about folate and folic acid supplements. Be sure to consult with a doctor or nutritionist before making any changes to your diet. And, as always, stay healthy!