Wonders of Folate with Benefits, Dosage & Top Supplements

Folate, also known as vitamin B9, is a crucial nutrient that plays a vital role in various bodily functions. Folic acid, the synthetic form of folate, is commonly used in supplements because of its affordability. Premium supplements use 5-MTHF (5-Methyltetrahydrofolate) which has higher bioavailability and a better absorption rate. 

The benefits of folate are numerous, particularly for pregnant women, as it helps prevent neural tube defects in developing fetuses. Folate is also essential for red blood cell formation, DNA synthesis, and cell growth. While folate can be obtained through a balanced diet, many individuals, especially those who are pregnant or planning to become pregnant, may require folate supplements to ensure adequate intake.

Folate, a water-soluble B vitamin, offers numerous health benefits for individuals of all ages. Here are five remarkable folate benefits that can improve your well-being:

Adequate folate intake is crucial during pregnancy, as it helps prevent neural tube defects in the developing fetus. It also contributes to the healthy growth and development of the baby's brain and spinal cord.[1] 

Osh Wellness Elite Prenatal contains 1000 mcg DFE folate along with other essential vitamins and nutrients to support a healthy pregnancy and fetal development.

Studies have shown that folate can help lower homocysteine levels in the blood [4], a risk factor for heart disease. By reducing homocysteine, folate may help prevent the buildup of plaque in the arteries, lowering the risk of heart attacks and strokes.

Folate plays a vital role in the production of red blood cells, which are responsible for carrying oxygen throughout the body. Adequate folate intake can help prevent anemia [5], a condition characterized by a lack of healthy red blood cells.

Folate has been linked to improved cognitive function and a reduced risk of age-related cognitive decline [6]. It may also help alleviate symptoms of depression and improve mood.

Folate is essential for the proper growth and division of cells throughout the body [7]. It helps maintain healthy skin, hair, and nails, and may also play a role in cancer prevention.

To ensure optimal folate levels, it is recommended to consume a diet rich in folate-containing foods, such as leafy green vegetables, citrus fruits, beans, and fortified grains. For those who may not be able to meet their folate needs through diet alone, folate supplements can be an effective way to boost intake.

When looking to boost folate intake through dietary sources, incorporating foods rich in this essential nutrient is key. Here are some of the best natural sources of folate:

1. Leafy Greens like Spinach, asparagus, and Brussels sprouts are excellent natural sources of folate 
2. Legumes contain significant amounts of folate. Lentils, chickpeas, and black beans are some legumes that are easy to add to your diet. 
3. Avocado and Broccoli are also good sources of folate and can be consumed in many forms.   
4. Citrus Fruits like oranges and grapefruit have folate along with abundance of Vitamin C   
5. Whole Grains can further enhance folate intake. Whole grains like brown rice, quinoa, and whole wheat bread are good sources of natural folate.   
6. Nuts like almonds, walnuts, and pecans are rich in folate, but must be consumed in moderation due to their high fat content.

By diversifying your food choices and including these folate-rich options, you can support overall health and potentially benefit from the nutrient's positive effects, especially during pregnancy.

5-MTHF Folate and Folic Acid are two forms of vitamin B9 supplements available, with the latter being more common in mass supplements due to their synthetic nature and affordability.

However, folic acid needs to undergo a four-stage enzyme transformation process to become the bioavailable Folate - 5-MethylTetraHydroFolate (5-MTHF), which the body can then absorb.

The absorption of 5-MTHF folate and folic acid differs significantly. 5-MTHF is absorbed more efficiently, with an absorption rate of up to 7 times more than Folic Acid [2]. Taking a higher dose of folic acid is not a good alternative as it may lead to unmetabolized folic acid in the blood, which may have potential health risks.

Elite Prenatal contains premium 5-MTHF folate along with 25 other vitamins and nutrients, making it one of the most comprehensive and highest quality prenatal available. The human body can readily use 5-MTHF without the need for enzyme transformation, making it a more effective option for pregnant women and those seeking the benefits of vitamin B9.

For pregnant women, folate is crucial for the healthy development of the fetus, and Elite Prenatal provides the necessary dosage to support this critical need, ensuring that expectant mothers receive the essential nutrients required for a healthy pregnancy. Adequate folate intake before and during pregnancy can reduce the risk of neural tube defects by up to 70%.

The recommended daily intake of folate varies depending on age, gender, and life stage. For adults, the general recommendation is 400 micrograms (mcg) of dietary folate equivalents (DFE) per day. However, for pregnant women, this requirement increases to 600-1000 mcg DFE [3] to support fetal development and prevent birth defects. Folic acid supplements, the synthetic form of folate, often require a higher intake due to differences in absorption compared to natural folate. 

5-MTHF folate’s higher bioavailability makes it a superior choice for supplementation compared to folic acid, especially before and during pregnancy. Elite Prenatal contains 1000 mcg DFE of 5-MTHF folate, making it an ideal choice when you are looking for a prenatal supplement.