Recently, there has been much confusion regarding the safety of folate and/or folic acid. Today, I to shed a little light on this topic.
Folate is a B-vitamin that is necessary for cell replication and growth. It is especially important during pregnancy, as it decreases the risk of neural tube defects. Supplementation has also been shown to aid in depression and decrease homocysteine levels.
Though the terms folate and folic acid are often used interchangeably, there actually is a difference. Folic acid is the synthetic form of this B vitamin used in most supplements and fortified foods. Folate is the form naturally occurring in foods. It is important to note that in the US, foods are fortified using folic acid as this seems to be a subject of concern in the recent controversy in folic acid supplementation.
Concerns first arose in November 2009, after a study published in the Journal of the American Medical Association suggested high amounts of folic acid was correlated with an increase in cancer rates. Researchers found lung cancer rates were 25 percent higher among those who took the supplements compared with the general population, and overall cancer deaths and deaths from other causes were also higher in the supplement group. The study was done in Norway, where foods are not fortified with folic acid, making it easier to see a difference in the supplementing group versus the general population.
The problem is not in the supplementation alone, but in the fact that folic acid is also added to many American foods. It’s very easy to exceed the daily recommended amount of folic acid with the amount that gets fortified in our foods. For example, just ¾ cup fortified cold cereal and a glass of orange juice will give you 500mcg of folic acid, which is over 100% of the Daily Value for adults. The tolerable upper intake is 1000 micrograms (mcg). Intakes above this upper level increase the risk of adverse health effects and can mask B12 deficiency.
Folate is also naturally present in green leafy vegetables, dried beans and peas, and many other types of vegetables and fruits. However, folate intake from food is not associated with any health risk.
The important thing is to be aware of what you’re taking in. If you are taking a multivitamin and eating a cereal that fortifies 100% of your daily value of vitamins, you may not need both. If you do choose to supplement with folic acid, consider a whole food form of folate (available from companies like MegaFood or New Chapter) or monitor the amounts of folic acid obtained in your diet so you don’t take in too much.
–Nicole Gould, RD LD
I have been through chemo twice now and have been informed that folic acid should be eliminated from my supplement intake – Steer me to that vitamin please – one with no folic acid.
Thank you
Hi Paula, I’m sure it’s been frustrating trying to find a multi without folic acid. Whole food vitamins may be a great option for you. Megafood and New Chapter are brands of 2 whole food companies that I think are great quality. You won’t find folic acid in them, but instead folate, which is the form that oocurs naturally in food. There isn’t any associated health risk from folate. As long as your doctor isn’t having you restrict food sources of folate like dark leafy vegetables, you may want to try a whole food multi. In fact, the folate in Megafood’s vitamins are simply from broccoli. Check out Mike’s podcast on whole food vitamins at
http://vchoiceblog.com/2009/07/08/is-your-multivitamin-making-you-sick/ or feel free to call me or stop into Vital Choice if you have any further questions. I’d love to help!
Most people are unaware that some cereals can provide that daily recommended amount of vitamins. Too much of any good thing can hurt you. Knowing your intake is important.The body can usually unload most unneeded vitamins. It again boils down too how much you take in.
T.Blizzle
Folic Acid