Methyl folate deficiency can sneak up on you. Even if you diligently eat your leafy greens and beans, obtaining adequate folate—the naturally occurring form of vitamin B9—can still be difficult. This is where a 15 mg daily dose of a methyl folate dietary supplement can be helpful. Enter: L-methylfolate supplements.
This bioavailable form of folate travels more efficiently across the blood-brain barrier when taken as a dietary supplement as opposed to the man-made form of folic acid. It directly addresses deficiencies caused by chronic health conditions, complications during pregnancy and genetic mutations.
Getting enough of the bioactive form of folate is critical. Methylfolate, the highly absorbable form of folate concentrated in supplements, plays a crucial role in regulating DNA, converting amino acids and forming red blood cells as part of its co-enzyme B functions.
Potential symptoms such as persistent fatigue and poor concentration can plague those deficient in this nutrient. The solution? Discover why methyl folate supplementation can be life changing for so many struggling with suboptimal levels of this Vitamin B.
You'll uncover exactly how taking the active l-methylfolate (5-MTHF) form of folate, benefits key bodily functions and promotes long-term wellness in those predisposed to deficiencies.
What is Methyl Folate?
Methyl folate, also referred to as L-methylfolate or just methylfolate, is the most bioavailable and active form of vitamin B9, commonly known as folate or folic acid, and is not to be confused with the man-made form of folate. Unlike folic acid supplements,methylfolate is identical to the form naturally found in foods like leafy green vegetables, citrus fruits, beans, and lentils. This gives methyl folate its unique properties and heightened health benefits.
Methylfolate, when taken with co-enzyme B as a daily dietary supplement, plays an integral role in several critical bodily processes. Methylfolate is vital for DNA and RNA synthesis, the creation of amino acids like methionine, glycine and serine, the production of red blood cells and prevention of anemia, and crucially the formation of neurotransmitters that cross the blood-brain barrier like serotonin, melatonin and dopamine. Methylfolate, also reduces levels of the potentially damaging amino acid homocysteine.
Overall, methylfolate is essential for cardiovascular health, optimal prenatal health and development, liver detoxification, skin and hair pigmentation, and maintaining energetic wellbeing. Without adequate methylfolate supplied through diet, you may experience suboptimal function in all these areas over time.
Those lacking the right intake of of methylfolate also have increased susceptibility to chronic conditions like depression, dementia, autism, and birth defects if pregnant.
Methyl Folate Deficiency
Methyl folate deficiency, which can be counteracted with an active 5-MTHF dietary supplement, has several potential causes. The most common is having a MTHFR gene mutation, which impacts the body’s ability to convert folic acid from supplements and fortified foods into active methylfolate. Approximately 30-50% of the population has this mutation.
Deficiency can also be caused by poor dietary intake of folate-containing foods, malabsorption issues, pregnancy, alcohol dependence, digestive disorders like IBS or Crohn’s, kidney dialysis, and certain medications that deplete bodily stores like anticonvulsants and metformin for diabetes.
Symptoms of deficiency often develop gradually over time. They include extreme fatigue no matter how much rest obtained, weakness and muscle soreness or tension, heart palpitations, headaches including migraines, poor concentration and forgetfulness, irritability, and signs of anemia like pale complexion or dizziness.
If left unchecked long term, methylfolate deficiency can contribute to serious health issues like birth defects, depression, dementia, stroke, osteoporosis, cervical dysplasia, and certain cancers. Catching inadequate methylfolate status early and preventing a prolonged deficiency is critical through diet improvement, targeted supplementation, and overall gut health support.
Who Needs a Methyl Folate Supplement?
Pregnant women also often are advised to supplement with L-methylfolate, especially in the dose range of 400-800 mcg DFE. Ensuring optimal active folate levels is proven to minimize birth defect risk and support healthy embryonic development. This level is difficult to obtain from foods alone.
People struggling with depression and other neurological disorders frequently are found to have low 5-MTHF status. Methyl folate is critical for neurotransmitter balance and brain/nerve functioning. Supplemental L-methylfolate along with B12 restores levels, shown to improve depressive symptoms better than antidepressants alone in some cases.
Those adhering to strict vegan or vegetarian diets may become deficient in highly bioavailable folate over time. Additionally elderly adults, bariatric surgery patients, alcoholics, and those on kidney dialysis, metformin or anticonvulsants have increased deficiency risk warranting methylfolate supplementation.
Benefits of Methyl Folate Supplements
The potent form of L-methylfolate contained in high-quality supplements ensures maximal absorption compared to folic acid. Just 400 mcg daily helps override issues of poor dietary intake, malabsorption, and medication interactions depleting stores. It also benefits those with MTHFR gene mutations unable to activate/utilize other supplemental forms properly.
Benefits of restoring optimal methyl folate levels through supplementation include reduced risk for neural tube defects and other birth defects, healthier nerve functioning and neurotransmitter balance aiding mental health disorders, minimized cardiovascular disease progression through homocysteine lowering, and preventing fatigue/weakness/dizziness symptoms of anemia in those prone.
Additional benefits associate methylfolate supplementation with improved immune function, liver detox capabilities, skin/hair/nail appearance, and cognition - especially memory and concentration as one ages. Protecting methylation processes through an extra boost in this potent B vitamin pays dividends both short and long-term.
Finding a Quality Methyl Folate Supplement
When searching for a methyl folate supplement, prioritizing optimal dosage, bioavailability, and synergistic nutrient pairs is key to reap intended benefits.
The clinical dosage for addressing various conditions related to methyl folate deficiency or supporting added needs like pregnancy generally is around 400 mcg daily. Aim for a supplement containing 400 mcg of methylfolate per capsule if taking once a day. This ensures adequate supplementation for proper methylation activity without exceeding the Tolerable Upper Intake Level for vitamin B9 set at 1000 mcg for adults.
Pairing a quality bioavailable methyl folate supplement with vitamin B12 also is recommended. They work synergistically in key methylation pathways, including the conversion of homocysteine to methionine. Those with certain MTHFR enzymes mutations have trouble with this conversion, leading to high homocysteine levels that inflame blood vessels. Taking methyl folate along with B12 supplementation helps bypass the genetic defect, allowing normal methylation function.
FAQs About Methyl Folate Supplementation
What Is Methyl Folate Good For?
Methyl folate is the active form of folate that is critical for numerous bodily processes like neurotransmitter synthesis impacting mental health, red blood cell formation preventing anemia, DNA production and repair, amino acid metabolism, and lowering homocysteine levels to reduce stroke/heart disease risk.
Who Should Not Take Methylfolate?
Some individuals should not take methyl folate supplements without medical guidance, including those susceptible to seizures due to potential overstimulation of neurotransmitters, those taking antifolate medications that antagonize folate effects, and those with impaired kidney function leading to folate buildup.
Is Methylfolate Same as B12?
No, methylfolate is the active form of folate - vitamin B9, while B12 is a separate type of B vitamin. However, B12 and methylfolate work closely together in pathways involved in red blood cell synthesis and homocysteine metabolism, so taking a supplement with both nutrients like Jarrow Formulas Methyl Folate + B12 is ideal and improves methyl folate absorption.
What Are the Symptoms of Methylfolate Deficiency?
Common symptoms of methylfolate deficiency include megaloblastic anemia with weakness/fatigue, depression/mood issues due to low neurotransmitters, cognitive dysfunction like forgetfulness, pregnancy complications, macular degeneration, osteoporosis risk, and flu-like achiness indicative of low folate levels.
Who Needs Methyl Folate?
Individuals with digestive disorders hampering folate absorption, those battling depression/neurological issues impacting neurotransmitters, pregnant women to reduce neural tube defects risk, aging adults wanting brain/heart protection by lowering homocysteine levels, as well as those with MTHFR gene mutations interfering with natural folate activation tend to benefit from methyl folate supplementation.
The Power of Methyl Folate Supplementation
Getting adequate bioavailable folate is pivotal, yet up to 50% of the population has impaired utilization stemming from common gene mutations. This functional “folate deficiency” allows health consequences to quietly creep in over time if not proactively addressed. Why suffer needlessly from increased risk of birth defects, depression, dementia and stroke when a simple nutrient deficiency may be the underlying cause for nagging issues?
Now’s the moment to take control of your health. Introducing life-giving L-methylfolate into your body may just transform lackluster health into lasting vitality. Cardiovascular and neurological functioning rely on obtaining this active form of folate to nourish critical methylation activity.
Contact your practitioner to find out if adding a bioavailable methyl folate supplement could be right for you after any needed health evaluations. While most tolerate L-methylfolate supplementation well when taken as directed, a small percentage may report side effects like mood changes as cellular processes reset - especially those with preexisting mood disorders.
Assess with your doctor if methyl folate blood level testing may be worthwhile, and have any chronic conditions monitored more frequently after starting supplementation to catch any medication dose adjustments needed without your doctor's guidance. The simple act of replenishing cellular methyl folate status holds tremendous power to enhance health from all angles over the long run.