Just a minute: Vitamin B-9 🥦🥑
• What? Vitamin B9
• Why? Heart, Blood, Energy, Brain, Nerves, DNA, and Immune
• Which? Folate (Methyl) ⮞ Folic Acid
• How Much? ≥ 400 ucg/day
• Where? Beans, Green Vegetables, Papaya, Citrus Fruits, Liver
FYI- Up to 20% of the population may have a genetic defect in the MTHFR enzyme which decreases their ability to methylate folate- think of this as reduced activity. This may be associated with higher risk for disease and dysfunction of the cardiovascular, neurological, hormonal and immune systems. For those with MTHFR defect synthetic folic acid is poorly utilized, so natural folate in foods or methylfolate in supplements provide better bioavailability.
While it is not believed that you can overdose on natural folate in foods, too much synthetic folic acid from supplements might lead to hormone imbalance, mood disorders, poor focus, and maybe even some cancers. But note, too little active folate is associated with higher risk for some cancers. Goldilocks, anyone?
Choose natural folate in your daily green veggies or food-based folate in supplements. Methylfolate in supplements is preferred over synthetic folic acid.
And, remember the B vitamins are a family that like to hang out together, so don’t overload one any one B alone.
#WOW with Doc Wade
Wellness On Wednesdays
One minute. One health tip. Once weekly. One more mindful, healthy you!
