We take a look at the evidence behind folic acid, what studies have shown, the benefits of folic acid and the recommended dosage when supplementing it

1. Folic Acid
What is it? What are the benefits? What is the recommended daily dose?
Evidence-based nutritional information, brought to you by Fitamin Nutrition

2. Folic Acid
Folic acid is an essential vitamin, otherwise known as Vitamin B9. It is found in low
levels across most food products that originate from plants. It is found in some wheat
grain in higher levels. The vitamin has essential roles in the growth of neonates as well
as in supporting methylation in adults.
Folic acid is primarily known as a “pregnancy supplement” that women take in daily
doses of 400 μg when planning to conceive. It is critical in preventing neural tube
defects which are caused by insufficient folate provision to the fetus, when their neural
tube is being formed and the combination of food fornification and supplementation is
prevented.

3. What is folic
acid used
for?

4. Side Effects
Despite providing several benefits, folic acid is unlike other B
vitamins, where it does have a potential side effect when
consumed in high doses. While taking a very large dose of folic
acid several thousand times the RDA will not cause immediate
harm; it appears that prolonged exposure to levels up to 250%
the RDA may be associated with a relative increase in the rates
of cancer, particularly colon cancer among the elderly; well
demonstrated by acute increases in the rates of colon cancer
when both Canada and the US introduced fortification (the
rates, of which, have been declining beforehand and ever since).
Among the B-vitamins, folate seems to be the one where a
balance should be strived in your everyday life and high sources
of supplemental folate should be avoided if not intended for
other purposes.

5. What The Evidence Says
Folate for depressive disorders.
A meta-analysis was conducted on studies using
folic acid supplementation in regards to
depression. While there were only three studies
they appeared to show a potentially promising
role; the effect was minor, possibly playing a role
as an adjuvant, and seemed to affect women
primarily.
Enhancement of recovery from psychiatric illness
by methylfolate.
In subjects who used supplemental methylfolate
at 15mg for six months, supplementation was
associated with improvements in social recovery
for both depressive and schizophrenic patients;
overall benefits to these two conditions
appeared to be better than placebo after six
months. Of note is that subjects did not have
optimal folate levels in their blood at the start of
the study.

6. How To Take Folic Acid
The supplement folic acid there are a few options depending on which form you
decide to take:
 When supplementing folate, use up to 400 DFE (400 mcg folate)
 When supplementing folic acid, use up to 400 DFE (200 mcg is taken on an
empty stomach, 240 mcg if taken with a meal)
 When supplement L-methylfolate, use in the range of 7.5-15mg a day
Supplementing the low doses of folate or folic acid are more than sufficient, in
conjunction with a healthy diet, to support bodily levels of all folate metabolites. The
higher dose of L-methylfolate is unnecessary for many but for those who suspect or
know they have a genetic mutation in the MTHFR enzyme (see MTHFR section) then
it would be prudent to supplement L-methylfolate instead of the other two forms
since they are rendered less effective.
All the above do not appear to rely on any timing strategies (single v. multiple doses;
morning v. night) and are simply taken once a day.

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