What\u2019s folate anyway and why is it so important?<\/h2>\n\n\n\n
Before we go into the specifics of folate deficiency, let\u2019s first understand what it is and why it\u2019s essential to maintain healthy levels.<\/p>\n\n\n\n
Folate, folic acid, and 5-MTHF activated folic acid are all just different forms of vitamin B9. <\/strong><\/p>\n\n\n\n Folate is the natural form found in foods. Folic acid is the synthetic or man-made version. And 5-MTHF activated folic acid is the form found in blood serum, meaning BOTH folate and folic acid are converted to 5-MTHF in the body.<\/p>\n\n\n\n Unfortunately, many people cannot efficiently convert folate and folic acid into 5-MTHF due to a variation in the MTHFR gene<\/a>. <\/p>\n\n\n\n The solution? Take 5-MTHF in supplement form<\/a><\/strong>. Since 5-MTHF is already the bioactive form, it\u2019s readily absorbed by the body. No conversions are needed. Doing so allows these individuals to take advantage of folate\u2019s health benefits<\/a><\/strong> readily!<\/p>\n\n\n\n Here\u2019s an infographic summarizing the different forms of vitamin B9: <\/p>\n\n\n Diagnosing a folate deficiency is best left to professionals, aka your doctor. They may need to carry out a blood test to measure your folate levels accurately. Moreover, many folate deficiency symptoms overlap with other vitamin B deficiencies (there are eight vitamins in the B complex<\/strong><\/a>).<\/p>\n\n\n\n That said, here are some of the most common symptoms of folate deficiencies to look out for (1):<\/p>\n\n\n\n Mothers who give birth to babies with birth defects may also be deficient in folate. We highly recommend taking 5-MTHF activated folic acid for prenatal health<\/strong><\/a> <\/strong>to support a healthy pregnancy!<\/p>\n\n\n\n The main cause of folate deficiency is simple enough, and that is not getting enough folate for the body’s needs. <\/p>\n\n\n\n As for who’s at risk, the first on the list are those who don’t get enough folate or folic acid from their diet<\/strong>. <\/p>\n\n\n\n Next are individuals with the MTHFR gene variation<\/strong> since they cannot efficiently convert the folate they eat into the active form (5-MTHF).<\/p>\n\n\n\n Also, pregnant and lactating women<\/strong> need higher-than-normal folate levels, too. So, women planning to conceive must build up their folate levels months before conception; this prevents neural tube defects in a developing fetus. <\/p>\n\n\n\n People in their 50s<\/strong> may also want to load up on their folate intake as aging and certain medications may cause malabsorption. Folate deficiency in older individuals increases the risk of Alzheimer\u2019s and dementia (2).<\/p>\n\n\n\n People with Crohn\u2019s, Celiac, or inflammatory bowel disease<\/strong> may also be prone to low folate levels since they may not absorb folate well (3)(4). Similarly, excessive alcohol drinkers<\/strong> and those who follow very restrictive diets<\/strong> are also at risk (5). <\/p>\n\n\n\n There are a few ways to get your folate levels up:<\/p>\n\n\n\n First is to eat a healthy, balanced diet that includes\u00a0folate-rich foods<\/strong><\/a>. Be mindful of your cooking method though, as heat easily destroys folate (6).<\/p>\n\n\n\n Second, eating folic acid-enriched food is also a good idea. <\/p>\n\n\n\n The third way is to take folic acid supplements. However, you need to be cautious when taking folic acid. Too much can lead to\u00a0unmetabolized folic acid<\/strong><\/a>, which may mask a vitamin B12 deficiency and pernicious anemia (7).<\/p>\n\n\n\n Of course, the three options above will likely only benefit those who do not have the MTHFR gene variation. If you\u2019ve got this issue, the best way to get your folate levels up is to take a 5-MTHF supplement<\/strong><\/a>. <\/p>\n\n\n\n Unlike regular folic acid supplements, 5-MTHF supplements are absorbed fully, so they do not lead to unmetabolized folic acid. 5-MTHF supplements also will not mask a vitamin B12 deficiency (8).<\/p>\n\n\n\n Here\u2019s the recommended daily amount for taking folic acid (9):<\/p>\n\n\n\n Note<\/strong>: 1 mcg DFE is equal to:<\/p>\n\n\n\n Eating more folate-rich foods and supplementing with folic acid or 5-MTHF won\u2019t reverse a deficiency overnight. However, the good news is that it will gradually improve, and folate levels should return to normal within 3-6 months (10).<\/p>\n\n\n\n![\"the](\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/acido-folico-no-metabolizado-que-es-y-como-prevenirlo-01.png\")
<\/a><\/figure>\n<\/div>\n\n\nHow to recognize the signs and symptoms of folate deficiency?<\/h2>\n\n\n\n
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What causes folate deficiency and who\u2019s at risk? <\/h2>\n\n\n\n
How to treat folate deficiency and raise blood folate levels?<\/h2>\n\n\n\n
How much folate or folic acid to take daily and prevent deficiency?<\/h2>\n\n\n\n
Life Stage<\/strong><\/td> Recommended amount<\/strong><\/td><\/tr> Birth to 6 months<\/td> 65 mcg DFE<\/td><\/tr> Infants 7-12 months<\/td> 80 mcg DFE<\/td><\/tr> Children 1-3 years<\/td> 150 mcg DFE<\/td><\/tr> Children 4-8 years<\/td> 200 mcg DFE<\/td><\/tr> Children 9-13 years<\/td> 300 mcg DFE<\/td><\/tr> Teens 14-18 years<\/td> 400 mcg DFE<\/td><\/tr> Adults 19+ years<\/td> 400 mcg DFE<\/td><\/tr> Pregnant teens and women<\/td> 600 mcg DFE<\/td><\/tr> Breastfeeding teens and women<\/td> 500 mcg DFE<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n \n
How long does it take to correct or treat a folate deficiency?<\/h2>\n\n\n\n
Conclusion<\/h2>\n\n\n\n