Why folate is so important for your mental health. Folate, a B vitamin, is often associated with physical health, but did you know it plays a crucial role in your mental well-being too? This essential nutrient is not only vital for cell production but also has a profound impact on your mood, cognitive function, and emotional balance. Studies show that adequate folate levels can help reduce symptoms of depression and anxiety, making it an important nutrient for mental health. Let’s explore why folate is so important for your mental health and how you can make sure you’re getting enough of it in your diet.
Most women know how important folic acid is to sustain a healthy pregnancy. But did you know that synthetic folic acid and folate are not the same thing? The metabolically active form of folate (known as 5-MTHF) has been found particularly effective for treating depression.
It is recommended that all women of childbearing age take folic acid supplements as pregnancy is not always a planned event. Low dietary intake of folic acid before and during pregnancy increases the risk for delivery of a child with a neural tube defect (NTD) such as spina bifida and anencephaly. Taking folic acid supplements before and during the early stages of pregnancy significantly reduces the occurrence of NTDs and results in increased infant birth weight and improved Apgar scores, along with a decreased incidence of foetal growth retardation and maternal infections.
How does folic acid differ from folate?
Folic acid and folate are not the same. Folate is a natural form of vitamin B9 that is found in food sources. Folic acid is a water-soluble B vitamin created in a lab to add to supplements and foods. Folic acid needs to be broken down into folate (5-MTHF) before the body can use it.
“Research has shown a link between folate deficiency and depression.”
Folic acid cannot be synthesised by our bodies. This means that we need to ensure that our diets are rich in folates, which must first be converted to the metabolically active folate 5-MTHF (5-methyltetrahydrofolate) to be effectively utilised by the body. Although folates may be abundant in our diets, cooking or processing destroys them. The best folate sources in foods are green, leafy vegetables, sprouts, fruits and brewer’s yeast. Liver and kidney also contain high amounts of folates.
Folate deficiency is considered to be one of the most common nutritional deficiencies and may be caused by:
- Deficient food supply
- Defects in utilisation, as in alcoholics or individuals with liver disease
- Malabsorption
- Increased needs in pregnant women, nursing mothers, and cancer patients
- Metabolic interference by drugs
- Folate loss in haemodialysis
- Deficiencies in enzymes or cofactors needed for the generation of active folate
- Absorption of folic acid appears to be significantly impaired in HIV disease, irrespective of the stage of the disease
Signs and symptoms of folate deficiency include:
- Macrocytic anaemia
- Fatigue
- Irritability
- Peripheral neuropathy
- Tendon hyper-reflexivity
- Restless leg syndrome
- Diarrhoea
- Weight loss
- Insomnia
- Depression
- Dementia
- Cognitive disturbances
- Psychiatric disorders
Improve your mood
5-MTHF is involved in the formation of neurotransmitters – dopamine, norepinephrine and neurotonin – and for this reason a number of exciting studies have looked at the potential role of folate (particularly 5-MTHF) in depression. Research shows depressed patients have a high incidence of low folate levels or are folate deficient. These folate deficient individuals also tend not to respond well to antidepressants.
5-MTHF has a high bioavailability (seven times higher than synthetic folic acid). Folate is stored in red blood cells (RBCs) and folate levels remain elevated for periods in excess of 40 days following discontinuation of supplementation. Folic acid has a low bioavailabity and is poorly transported to the brain. Unmetabolised folic acid is rapidly cleared from the central nervous system primarily through bile and excreted in urine.
Research has shown a link between folate deficiency and depression. Folate, specifically the form 5-MTHF, has been used as stand-alone depression treatment or as an adjunctive treatment with anti-depressants. There are many causes of folate deficiency. Certain medications (such as anti-convulsants, antibiotics, oral contraceptives, and some anti-cancer agents) can deplete folate levels. Poor folic acid absorption, chronic diseases, alcoholism and poor diet are also causes of folate deficiency.
Genetics also plays a key role in folate deficiency. Many individuals have MTHFR (methylenetetrahydrofolate reductase polymorphisms), where folic acid cannot be used by the body immediately. The body needs to break it down in a complex enzymatic process. These individuals are unable to break down folic acid into 5-MTHF, thereby making them folate deficient.
Taking 5-MTHF for your mental health
The good news is that by supplementing with 5-MTHF, your body can use this folate form to help with your mental health. This is different to supplementing with high amounts of folic acid, too much of which can conceal a vitamin B12 deficiency.
The treatment of depression is a complex issue. Together with your healthcare professional, 5-MTHF supplementation has the potential to benefit depressed individuals who have folate deficiency.
This article offers information and should not be considered as medical advice. Consult your doctor or healthcare professional before making any changes to your diet, medications or supplements.
BabyYumYum FAQs: Why Folate Is So Important for Your Mental Health
What is folate?
Folate is a B-vitamin (vitamin B9) found naturally in many foods. It plays a vital role in cell function, DNA production and brain health. The synthetic form, found in supplements and fortified foods, is called folic acid.
How does folate affect mental health?
Folate helps regulate brain chemicals like serotonin, dopamine, and norepinephrine, which influence mood, energy levels, and motivation. Low levels of folate have been linked to depression and poor concentration.
Can folate deficiency cause depression?
Folate deficiency doesn’t directly cause depression, but it can worsen symptoms or make some antidepressants less effective. Studies have found that many people with depression have lower folate levels than those without.
Who is most at risk of low folate levels?
You may be at risk if you:
- Eat a diet low in leafy greens, beans, or fortified foods
- Have absorption issues (e.g. coeliac disease or IBS)
- Take certain medications (like methotrexate or anti-epileptics)
- Are pregnant, breastfeeding, or elderly
What are the symptoms of folate deficiency?
Symptoms may include:
- Fatigue or low energy
- Irritability or mood swings
- Poor memory or concentration
- Pale skin or mouth sores
These can also overlap with signs of depression.
Can taking a folate supplement improve mood?
For some people, yes, especially if they are deficient. Folate supplementation has shown promise in enhancing the effectiveness of antidepressants and supporting overall brain function. Always consult your GP before starting supplements.
Is folic acid the same as folate?
Folic acid is the synthetic form used in supplements and fortified foods. Folate refers to the naturally occurring form found in foods. Both can support mental health, but folate may be better absorbed by some individuals.
What foods are good sources of folate?
Folate-rich foods include:
- Spinach and other dark leafy greens
- Lentils, chickpeas, and beans
- Avocados
- Broccoli, asparagus, and Brussels sprouts
- Fortified cereals and grains
How much folate do I need daily?
Adults typically need 400 micrograms (mcg) of folate per day. Pregnant or breastfeeding women need more. Always follow your doctor’s advice regarding your specific needs.
Is folate safe to take with antidepressants?
Yes, in most cases. Folate is often used alongside antidepressants to improve treatment outcomes. However, check with your GP or psychiatrist before combining any supplements with medication.
Are there any side effects of taking folate?
Folate from food is safe. High doses of folic acid supplements (usually over 1,000 mcg daily) can mask symptoms of vitamin B12 deficiency, so it’s important not to exceed recommended doses without medical guidance.
When should I see a doctor?
If you’re experiencing low mood, fatigue, memory issues, or have concerns about your diet or supplements, speak to your GP or a registered dietitian. They can check folate levels through a blood test and advise on next steps.
Help your teen manage anxiety with 5 powerful relaxation techniques for teens. Breathing, mindfulness and more to create calm every day.
