Today, there is much talk about vitamin B9, also called folate, folic acid, or 5-MTHF. The vitamin that is so important for many functions in the body. To avoid unnecessary confusion, we will start by clarifying the differences between these terms.
What is folate?
Folate is a group of naturally occurring, water-soluble forms of vitamin B9. It is one of our important B vitamins that we need to get every day.
We find folate in green leafy vegetables such as cabbage, broccoli, asparagus, but also in citrus fruits, bananas, beans, and several other foods!
Keep in mind that folate is heat-sensitive and easily destroyed by heating.
If you have difficulty raising your folate levels, it is probably not enough to just eat folate-rich foods. It can be due to illnesses and genetic factors that make it difficult to metabolize folate from food, so folate supplements may also be needed.
What is folic acid?
Folic acid is what is often referred to when talking about vitamin B9, but it is a synthetic, water-soluble form commonly found in dietary supplements.
Although folic acid can be easily absorbed in the intestine, some people have trouble metabolizing folic acid from supplements. The folic acid form can even inhibit methylation and block natural folate. It is an enzyme, the DHFR enzyme, that is blocked by folic acid.
Today, it is common to have disturbances in the MTHFR gene that prevent folic acid from being used by the body until it is converted to folate. A DNA test can tell you what your genes look like.
Overdosing on folic acid, especially when taken as a supplement, can cause sleep problems and irritability. Some may lose their appetite or feel nauseous.
What is 5-MTHF?
5-methyltetrahydrofolate, or 5-MTHF, is a natural form of vitamin B9 and the most biologically active form. It is easy for the body to absorb and use and has therefore become popular in supplements recently.
Research suggests that 5-MTHF is more effective as a supplement than folic acid. The simplest way to solve the problem with folic acid is to use 5-MTHF supplements that do not require a series of chemical reactions for your body to use it properly, since 5-MTHF is already bioactive.
Folate can also mask damage to the nervous system caused by B12 deficiency-related blood disorders, but 5-MTHF does not.
Health benefits of folate and 5-MTHF
It is especially important that pregnant women get plenty of folate early in pregnancy, but also some time before becoming pregnant, as folate is needed for the fetus's nervous system development and reduces the risk of neural tube defects in the fetus. Men should also ensure they are not deficient in folate before and while trying to conceive. (It takes about 3 months for a sperm to be ready for ejaculation.) The beneficial effect is achieved with a daily intake of at least 400 µg (= micrograms) of folic acid for three months before and at least three months after fertilization.
Folate also contributes to normal amino acid synthesis, normal blood formation, normal homocysteine metabolism, and the normal function of the immune system. Additionally, it can reduce tiredness and fatigue.
It is difficult to determine on your own if you have a folate deficiency. Your nutrition therapist has tests to establish this.
Just like with all other individual B vitamins, you get the best effect if you also take a broad-spectrum supplement of the entire family of different B vitamins.
Here you can read about how it is used therapeutically at Morotsliv.
Helhetshälsa
EKO-Folsyra is a Swedish product from Helhetshälsa, a plant-based, active folic acid supplement consisting of 500 µg methylfolate (that is 5-MTHF) from organic spinach.
EKO-Folsyra comes in 60 vegetable capsules with a dose of 500 µg. The dosage for adults is 1 capsule per day with food. The capsule can be opened and the contents sprinkled on food or drink.
The ingredients in this are organic inulin from Jerusalem artichoke (Helianthus tuberosus) and organic spinach extract (Spinacia oleracea L.).
The vegetable capsule is made of cellulose. Contains traces of citrus and coconut.
Vimergy
The American brand Vimergy contains 5 mg folate as 6S-5-methyltetrahydrofolate.
It also contains 500 µg vitamin B12 as 50% methylcobalamin and 50% adenosylcobalamin. It is good to combine 5-MTHF with vitamin B12, as large doses of 5-MTHF can mask a vitamin B12 deficiency. But B12 also helps increase folate absorption.
The recommended dosage for adults is 1 capsule once a day, and since a bottle contains 60 capsules, it lasts for 2 months.
This contains 6S-5-methyltetrahydrofolate, methylcobalamin, adenosylcobalamin, and the capsule made of cellulose. The folate comes from the glucosamine salt of (6S)-5-methyltetrahydrofolate, which is a patented form of highly bioavailable methylfolate structurally analogous to the reduced and active form of folate.
Thorne
In the American brand Thorne, we find 5 mg folate as L-5-methyltetrahydrofolate and 2 mg L-leucine.
Thorne's products are naturally free from soy and gluten and are made without unnecessary additives or preservatives.
The recommended dosage for adults is 1-2 capsules per day with food, and since a bottle contains 60 capsules, it lasts 1-2 months.
Other ingredients are the capsule made of hydroxypropyl methylcellulose (from coniferous trees), microcrystalline cellulose (stabilizer), and silicon dioxide (filler).
Similarities and differences
All three contain active and easily absorbed forms of 5-MTHF and all have cellulose-based capsules.
Thorne's capsules are smaller, but all can be opened and sprinkled over food if you do not like swallowing capsules.
Helhetshälsa's has the lowest dosage, making it excellent for both men and women planning pregnancy. Most start with 500 µg – 1 mg of 5-MTHF for normal use, as the optimal daily dose is 400–800 µg.
Certain circumstances may require 1-5 mg or more. Thorne's and Vimergy's supplements contain 10 times more 5-MTHF than Helhetshälsa's and also have other added nutrients.
Vimergy is a good option if you have a vitamin B12 deficiency, and Thorne is suitable for those who want to build muscle thanks to the L-leucine content.
Who should NOT take 5-MTHF?
Avoid 5-MTHF if you are allergic to folic acid in crops or multivitamins (skin rash, chest tightness, or difficulty breathing).
Talk to a nutrition therapist, functional medicine practitioner, or doctor if you have previously been diagnosed with B12 deficiency, if you have bipolar disorder, or if you are on medication.
If you are pregnant, breastfeeding, or trying to conceive, you can also ask for advice to determine the appropriate dose.
Remember to keep supplements out of reach of children and not to exceed the recommended dose. Supplements should not be used as a substitute for a varied diet. During pregnancy, a multivitamin/mineral for pregnant women is also recommended.
