Amino Acids

	Folic Acid
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	Methionine
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Home :: Amino Acid :: Folic Acid

Folic Acid

Folate and folacin are generic terms for compounds that have a similar structure to folic acid. This group of like compounds are known as Pteroylglutamate or Pteroylmonoglutamate.

Folic acid and its metabolites (the most common in the body is tetrahydrofolate [THF]) play a major role in amino acid metabolism, specifically the interconversion or synthesis of serine from glycine, methionine reduction from homocysteine, and histidine to formiminoglutamate (FlGLU).

Additionally, folate is essential for cellular division, and purine and pyrimidine synthesis. Particularly; cells that have short life spans, such as enterocytes (cells that line the enteral tract) depend on having an adequate level of folate.

The body is in a dynamic state of being. Every nutrient has its own function and an interaction of some capacity with another nutrient. Folate is no different. Folate is protected from oxidative damage by ascorbic acid (vitamin C), high folate intakes may intelfere with zinc absorption (in lab rats), and there is a synergistic relationship between folate and vitamin B12.

Sources

Folate is available in vegetables, such as mushrooms, turnip greens, spinach, broccoli, brussel sprouts, and asparagus. It is also found in lima beans and organ meats (e.g., liver). Please note that the bioavailability of folate is higher in raw foods rather than cooked. Folate is heat labile and up to 95% of the folate in a food can be lost in the cooking process. In 1999 the US Government mandated that certain foods (grains) be supplemented with folate.

Governmental Recommended Intake

The current recommended daily intake is 400 µg. This level is both safe and with good reason. Daily intake of 400 µg of folate by women in their childbearing years has been shown to decrease the risks of neural tube defects for the unborn. Furthermore, research has shown that an intake of 800 µg may help decrease the risk of cardiovascular disease associated with high levels of circulating homocysteine.

Deficiency Symptoms

Folate deficiency has several aspects. Folate deficiency may be caused by the high intake of conjugase inhibitors. Conjugase inhibitors are naturally occurring enzymes found in foods containing soy. The various types of folate deficiency are characterized by low-plasma folate levels and hypersegmentation of polymorphonuclear leukocytes. It takes about 4 months of a deficiency for this symptom to appear. After 5 months of a folate deficiency, megaloblastic anemia may occur. This type of anemia is common in the United States, but it can also be caused by a vitamin B12 deficiency.

Folate deficiency could playa role in the development of certain types of cancer. Recall that folate is essential for purine and pyrimidine metabolism, and therefore for DNA/RNA actions. Furthermore, certain conditions are associated with folate deficiency including alcoholism, inflammatory bowel syndromes, oral contraceptive use, achlorhydria as well as a few medications.

Human Studies

Studies conducted on folate-deficient nonanemic runners show that folate supplementation produces improvements in folate levels but has no effect on exercise performance. Folate, along with vitamins B12 and B6, can help reduce hyperhomocystinemia, a risk factor for heart disease. In this sense it can be 'considered an ergogenic aid.

Safety and Toxicity

There are virtually no reports of folate toxicity. However, the use of over 15 mg daily can be toxic in some individuals. The toxic symptoms manifest themselves as insomnia, malaise, irritability, diminished zinc status, and gastrointestinal problems.