Folate, also known as vitamin B9, is an important vitamin that the body needs to produce DNA, RNA, and red blood cells. Folate also helps to prevent birth defects in babies, supports proper brain function, and is essential in maintaining heart health.

While many people are aware of the importance of folate during pregnancy, new research has shown that folate also plays a critical role in preventing cardiovascular disease.

What Is Folic Acid?

Folic acid, also known as folate or vitamin B9, is a water-soluble vitamin that is found in many foods and is also available as a dietary supplement. Folic acid plays an essential role in synthesizing DNA, RNA, and red blood cells.

It also supports proper brain function and is critical for maintaining heart health.

Folate is naturally present in many foods, including leafy greens, liver, beans, peas, and certain fruits. Folic acid is the synthetic form of folate and is found in many fortified foods and dietary supplements.

Since folate is essential for proper fetal development, many countries have implemented mandatory folic acid fortification of grains.

How Folic Acid Deficiency Affects Cardiovascular Health

Low levels of folate have consistently been linked to an increased risk of cardiovascular disease.

Folate helps to lower levels of homocysteine, an amino acid that can damage the lining of blood vessels and contribute to the development of atherosclerosis. Atherosclerosis is the hardening and narrowing of arteries that can lead to heart attack, stroke, and other cardiovascular complications.

A study published in the American Journal of Clinical Nutrition found that low folate levels were associated with an increased risk of cardiovascular death.

The researchers followed over 900 participants for an average of 10 years and found that those with the lowest folate levels had an increased risk of dying from cardiovascular disease compared to those with higher folate levels.

Another study published in the Journal of the American Heart Association looked at the association between folate levels and the incidence of coronary artery disease.

The researchers found that individuals with low folate levels had a higher risk of developing coronary artery disease compared to those with higher folate levels.

How to Ensure Adequate Folate Intake

Since the body cannot produce folate on its own, it is important to make sure you are getting enough folate from your diet or through supplements. The recommended daily intake of folate for adults is 400 mcg per day.

During pregnancy, the recommended daily intake increases to 600-800 mcg per day to support proper fetal development.

Many foods are naturally high in folate and can help you meet your daily requirements. These include:.

Leafy greens such as spinach, kale, and collard greens
Liver and other organ meats
Beans and lentils
Broccoli
Citrus fruits
Strawberries
Avocado

In addition to these foods, many fortified cereal and bread products contain added folate. However, it is important to note that too much folate can also be harmful. The upper limit for daily folate intake is 1,000 mcg per day for adults.

Higher doses of folate can interfere with the absorption of vitamin B12 and mask the symptoms of a deficiency.

The Bottom Line

Folate is a critical vitamin that is essential for the proper function of the body. Low levels of folate have consistently been linked to an increased risk of cardiovascular disease.

To ensure adequate folate intake, it is important to eat a balanced diet rich in folate-containing foods and to take supplements if necessary.