Reducing folate intake as you age may lead to a healthier metabolism and body weight—if you’re a mouse, at least.
The study’s authors concluded that “a lower folate intake later in life may result in healthier aging.”
Folate for Heart Health
Also called vitamin B9, folate is a water-soluble vitamin that plays a key role in DNA synthesis and cell division. It acts as a coenzyme to support reactions that build DNA and proteins during cell division, and it’s required for red blood cell formation.Folate sources
You can get folate from a variety of foods, but Dr. Chris Miller of Love.Life Telehealth cites leafy greens as the best source.“Leafy greens, number one ... including romaine,” she told The Epoch Times. “People are like, ‘Oh, there’s no benefits to romaine’ because they’re trying to eat the dark leafy greens. But all lettuces are going to have folate. So even butter lettuce, the type we don’t usually want to eat very much, is going to have folate.”
Other sources of folate include beans, citrus fruit, asparagus, eggs, avocados, some nuts and seeds, organ meats like liver, and cruciferous vegetables like broccoli. These foods contain folate in its natural form. The synthetic form—folic acid—is added to foods like cereal, bread, rice, pasta, and some types of flour.
Folic acid is considered the better form because naturally occurring folate is unstable and can be destroyed by cooking or processing.
Folate Metabolism
When you supplement with folic acid or eat folate-fortified foods, your body must convert the vitamin to its active form, 5-methyltetrahydrofolate (5-MTHF), before it can be used. This conversion happens through a multi-step process that occurs in the liver:- An enzyme called dihydrofolate reductase (DHFR) turns folic acid into dihydrofolate.
- Dihydrofolate becomes 5,10-methylenetetrahydrofolate through the action of the methylenetetrahydrofolate dehydrogenase 1 (MTHFD1) enzyme.
- The methylenetetrahydrofolate reductase (MTHFR) enzyme turns 5,10-methylenetetrahydrofolate into 5-MTHF.
MTHFR Explained
Metabolizing folate can be particularly challenging for people who have a mutation in a gene that regulates the MTHFR enzyme. MTHFR plays a key role in methylation, a process essential for folate conversion. In some cases, problems with methylation that result from MTHFR gene mutations can lead to folate deficiency, even when intake is adequate.Miller says that, although most people don’t need to think about MTHFR mutations, she has seen some patients who experience chronic symptoms like mental health issues, autoimmune reactions, and gastrointestinal disturbances. This may be due to the role folate plays in the brain, immune system, and gut.
MTHFR also plays a role in methylation reactions. According to Miller, poor methylation can increase oxidative stress, cause tissue damage and “trigger or exacerbate autoimmune conditions.” Inflammation resulting from impaired methylation can damage the gut lining and cause additional gastrointestinal issues.
Folate and Aging
Whether or not you have an MTHFR mutation, age-related changes like loss of enzyme function or damage to intestinal microvilli can inhibit your ability to absorb folate.“[Folate is] absorbed in the small intestine, and the folate has to have enzymes—several of them,” says Miller. “These enzymes have to be active, and the small intestine has to absorb it. So, as people get older, they don’t absorb as well.”
Risks of Too Much Folate
High folic acid intake has been associated with detrimental health effects, such as reduced immune activity and increased cancer risk. Pregnant women who take too much folate may increase their unborn children’s risk of developing inflammatory diseases like atopic dermatitis. In older people with B-12 deficiency, supplementing with folate may impact cognitive health and performance.A Natural Fix
To limit potential negative effects, the Food and Nutrition Board sets the upper intake limit for folic acid from supplements and fortified foods at 1,000 micrograms per day. But filling your plate with greens, beans, and other foods that contain natural folate should be safe.“There is no upper limit for folate intake from natural food sources,” Mohr said, “as there is no evidence of problems from consuming folate in its natural form.”
He advises “regularly eating fruits, legumes, nuts, and seeds throughout the week” to maintain healthy folate levels, and Miller recommends also including four cups of raw leafy greens in your daily diet.
Despite the results of the Life Science Alliance study, human research doesn’t suggest benefits from a one-size-fits-all approach to folate intake. The authors note that differences in blood folate levels and DHFR activity between mice and people could mean that mice react differently to low-folate diets. More research is needed to determine how folate influences human health later in life.