Folate and DNA Methylation
Folate, also called vitamin B9, is thought to be an essential vitamin for human health. It can play an important role in DNA methylation, a process that helps to regulate gene expression. Without adequate levels of folate, cells often can't divide properly.
However, roughly half of the population has a gene mutation (known as the MTHFR gene mutation) that affects their ability to use folate adequately. For these people, certain types of synthetic folate supplements called folic acid may not be helpful. Methylated folate supplements may be a better fit for these people.
Now, let's discuss more about what folate is, folate benefits, the importance of folate for DNA methylation, folate vs. folic acid, and how to ensure that you're getting enough folate.
Understanding Folate's Role in DNA Methylation
Folate in its active form, tetrahydrofolate, can be an important mediator in the process of DNA methylation. But what is DNA methylation and what does it do?
DNA methylation is thought to be what allows gene expression to occur without mutating the DNA, so it may be imperative for cell division and replication. It may be a crucial aspect during fetal development as well as throughout each life, since our cells are continuously being recycled and renewed.1
Specifically, folate can donate methyl groups for the synthesis of S-adenosylmethionine (SAM), which then may donate methyl groups for DNA methylation.2
How Folate Influences Gene Expression and Cell Function
DNA methylation may silence or activate specific genes, and folate is thought to be an integral part of this process.
DNA hypermethylation and hypomethylation are often how this silencing or activation of certain genes is accomplished.1
This process most likely controls cell function, production, and differentiation. Methylation commonly helps to direct the body to produce the specific types of cells it needs at the correct times.
Folate may also be necessary for the synthesis of nucleotides, which are the building blocks of DNA.
Therefore folate deficiency - at any period of life, but especially during fetal development - may have a huge impact on proper development. Folate deficiency during pregnancy can lead to spinal development disorders in the infant, such as spina bifida. In this condition, the neural tube commonly doesn't fully form.3
Folate can also work closely with other vitamins that are important for cell development and differentiation, such as vitamin B12 and choline. Folate deficiency symptoms may affect several various body systems since it can have wide-reaching effects.
The Link Between Folate Deficiency and Epigenetic Disorders
Epigenetics typically refers to the interplay between genetics and the environment. For instance, you may have a genetic predisposition towards a certain condition but can also require an environmental trigger for the issue to manifest.
This is a broad but emerging field of science, and it appears that many diseases may have an epigenetic origin.
Folate deficiency may disrupt DNA methylation homeostasis, or balance, which can lead to the activation of genes that may stimulate tumor growth or immune changes.
Folate deficiency has also been linked to neural tube defects in infants, cardiovascular disease, and psychiatric conditions. The folate link to these diseases is thought to be due to its effects on DNA methylation. Low folate levels can also lead to high levels of homocysteine, and these high homocysteine levels may contribute to the development of heart disease and some psychiatric conditions such as schizophrenia.3
Folate's Impact on Health: From Development to Disease Prevention
Folate can play an important role in health across each lifespan, from fetal development to optimal health in adults. During pregnancy, folate can be essential for proper development, helping to prevent neural tube defects that may affect the brain and spinal cord. Adequate folate intake during pregnancy may reduce the risk of these defects and support healthy fetal growth.3
For children, folate may be necessary for growth, development, and forming new tissues. Folate is also thought to support red blood cell production and help prevent anemia, which is a common cause of fatigue and other health complications in children. In adults, folate may help support heart health, brain function, and healthy immune responses. Folate may also help reduce risk of age-related diseases and cognitive decline in older people.3
How to Ensure Adequate Folate Intake for DNA Health
It can often be considered essential to get enough folate in your diet or via supplements, not only for DNA methylation but for overall health. Folate has many different uses in the body.
Folate is often found naturally in leafy green vegetables such as spinach and kale, citrus fruits, nuts, beans, seeds, liver, eggs, and whole grains.3
Folic acid is added to many grain foods, but folic acid isn't the same thing as folate. Folic acid is a synthetic form that people with the MTHFR gene mutation may not utilize effectively.4
The recommended dietary allowance (RDA) for folate can vary based on age, sex, and life stage. Adults typically need 400 micrograms of folate per day, but pregnant women often need 600 micrograms and breastfeeding women can need 500 mcg. 3
Supplementation is usually recommended for individuals with higher folate needs or those who have difficulty obtaining enough folate from their diet. Women who are trying to become pregnant are often advised to take a folate supplement to reduce the risk of neural tube defects in the developing fetus. Also, all prenatal multivitamins are typically formulated to contain 100% of a pregnant woman's daily need for folate.
When choosing a folate supplement, look for one that is methylated or that contains 5-methyltetrahydrofolate (5-MTHF) rather than folic acid. Is folate the same as folic acid? No, so it's important to choose a high-quality methyl folate.
Speak to Your Doctor Before Taking a Folate Supplement
Folate supplements are generally safe. For the most part, excessive amounts of folate are likely excreted in your urine.
However, there are some concerns that high doses of folate can mask other nutrient deficiencies, such as a vitamin B12 deficiency.3
Doses over 1,000 micrograms per day may also cause serious side effects and complications, especially in people with preexisting medical conditions.3
If you have any concerns about folate supplementation or folate side effects, be sure to speak with a doctor before using a folate supplement.