Folate
Folates are forms of vitamin B9, essential for normal blood formation, cell division, and DNA synthesis. They also contribute to the normal functioning of the immune system, psychological function, and help reduce tiredness and fatigue. Folic acid is one of the forms of vitamin B9, often used in food supplements and fortified foods.
What are the benefits of folates?
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Important for red blood cell production
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Supports immune system function
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Necessary for normal cell division
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Helps reduce fatigue and weakness
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Involved in homocysteine metabolism
Possible symptoms of folate deficiency
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Fatigue and lack of energy
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Reduced concentration and attention
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Premature graying of hair
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Mouth sores (aphthous ulcers)
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Bright red, sensitive, or swollen tongue
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Reduced appetite or digestive problems
Natural sources of folates
Naturally, folates are most abundant in green leafy vegetables, legumes, liver, broccoli, avocados, citrus fruits, and nuts. Various forms of folates are used in food supplements, and they can be purchased in capsules, tablets, powders, or liquid preparations.
Recommended folate intake
Adults are recommended to get about 330 µg of folates per day, while during pregnancy, the need increases to 600 µg. Different forms and dosages are used in supplements, so the exact amount should be chosen individually, taking into account diet and the body's needs.
Possible side effects of folates and drug interactions
Folates are generally well tolerated, but high doses of supplements can mask vitamin B12 deficiency. They can also interact with certain medications, particularly methotrexate, anti-epileptic drugs, and sulfasalazine. If you are taking medication, it is recommended to consult a doctor or pharmacist about taking folate supplements.
