Quick version
Folate, also known as vitamin B9, is essential for the body’s cell production and overall health. Low levels can lead to anemia and increase the risk of various health issues, especially during pregnancy, as a deficiency can cause spina bifida in the fetus. However, folate deficiency can affect both men and women of all ages and is linked to symptoms that impact bodily function.
Why do you need folate?
Folate is a water-soluble form of vitamin B9 naturally found in many foods. This vitamin supports cell production, DNA synthesis, and nervous system function. Folic acid, the synthetic form of the vitamin, is commonly used in supplements and fortified foods to ensure sufficient levels, especially in cases of increased risk of deficiency. An inadequate intake of folate can impact health in several ways, such as increasing the risk of certain cancers and, during pregnancy, harming the fetal nervous system. Some studies show that folic acid can also improve heart health by supporting endothelial function in blood vessels, reducing the risk of atherosclerosis and stroke.
Since the body cannot produce folate on its own, we must obtain vitamin B9 through diet or supplements. According to the Swedish Food Agency, the recommended daily intake of folate varies by group:
| Group/Age | Recommended daily intake |
|---|---|
| Children 5–13 years | 150 micrograms |
| Teenagers >14 years and adults | 300 micrograms |
| Women of childbearing age | 400 micrograms |
| Pregnant and breastfeeding women | 500 micrograms |
It is worth noting that many Swedes, especially women, do not get enough folate from their diet. Therefore, women who plan to become pregnant, or are already pregnant, are advised to take folic acid supplements to ensure sufficient intake.
Common symptoms of folate deficiency
A deficiency in vitamin B9 can lead to several health issues. Here are some of the most common symptoms:
- Fatigue and weakness: Since folate is crucial for red blood cell production, a deficiency can lead to anemia, causing fatigue and weakness.
- Irritability and mood swings: Folate deficiency can affect mood and lead to irritability and emotional instability.
- Shortness of breath: Low levels can indirectly affect oxygen transport in the blood, resulting in shortness of breath.
- Heart palpitations: Irregular heartbeats can occur with anemia caused by folate deficiency.
- Difficulty concentrating and impaired cognition: Low folate levels can affect brain function, making it harder to focus and reducing cognitive ability.
Why you should check your folate levels
Testing folate levels can be important for identifying and preventing folate deficiency. Folate deficiency can cause anemia, increase the risk of birth defects in pregnant women, and contribute to the development of certain diseases. Therefore, regular monitoring of folate levels can be beneficial for some individuals. Symptoms such as prolonged fatigue, shortness of breath, and paleness may indicate anemia, in which case it is common to test folate levels. Since both B12 and folate deficiency can cause similar symptoms, both vitamin levels are often checked to ensure an accurate diagnosis and treatment.
Pregnant women or those planning to become pregnant are advised to check their folate levels, as sufficient intake of vitamin B9 is essential for fetal development and to reduce the risk of spina bifida.
Tips for increasing folate intake
Maintaining adequate folate levels is relatively simple if you follow a few practical tips:
- Eat a varied diet: Include foods rich in natural folate, such as spinach, broccoli, chickpeas, and lentils.
- Use fortified products: Many grain products are fortified with folic acid. Read labels to ensure you are getting the synthetic form of the vitamin.
- Supplements: If you have difficulty getting enough folate from your diet, a supplement may be a good option. Discuss this with your doctor to find the right dosage.
- Avoid excessive alcohol consumption: Limit alcohol intake to improve the body's ability to absorb folate.
When to seek help
If you suspect you have a folate deficiency or experience symptoms such as fatigue and shortness of breath, it is important to consult a healthcare provider. They can perform blood tests to confirm the diagnosis and recommend appropriate measures.
Summary
Vitamin B9, or folate, is an important nutrient for our health, and a deficiency can have significant effects on the body. By understanding the symptoms and causes of folate deficiency and following practical dietary and lifestyle advice, you can ensure an adequate intake of this essential vitamin. Always consult a healthcare provider before making changes to your diet or starting new supplements.