Folic acid, otherwise known as vitamin B9 is a nutrient that is rightly much discussed when it comes to female health.
We tend to hear very little about how this essential nutrient is critical for male health. In this article, I’m going to cover why men should take folic acid, how much and how to obtain this key nutrient.
Firstly, a distinction must be made between folate and folic acid, which is a synthetic version of B9. Many use folic acid and folate interchangeably, however it is important to note that folate is the active form, also known as 5-methyltetrahydrofolate (M-MTHFR).
Folate is a preferred form of B9 due to its bioavailability. Our digestive tract is where folate is converted into 5-MTHF before it is utilised by the body’s tissues for all its health benefits1.
Those individuals with a genetic variant on their MTHFR gene (found in up to 40% of the population) cannot absorb folic acid as efficiently as folate.
Whilst many of us are unlikely to carry out genetic testing to find out - although it’s becoming much more accessible these days, folate bypasses conversion in the liver and is readily available and utilised by the body2.
For this reason, folate, which is found in food form and some supplements, is the preferred form. It is important to check the supplements you’re taking to find out which form of B9 is on the ingredient list.
For a methylated version of B9, look out for the ingredients “L-methylfolate, 5-MTHF, Metafolin®, Quatrefolic® or Calcium-L-Methylfolate”.
Folate
To gain a deeper understanding of the role of this nutrient, let’s discuss the benefits of folate for men.
May Improve Male Fertility
Folate has been shown to play a pivotal role in DNA synthesis, repair and methylation. All three processes are essential for healthy sperm production, count and motility3.
Folate deficiency has been linked to an increase in sperm DNA fragmentation, which can increase the likelihood of infertility. Infertility used to be more commonly thought of as a female health issue to address.
Studies have increasingly pointed to the need for both male and female health to be addressed to boost the chances of conception. Sperm DNA health is a key cornerstone4.
A review of 7 controlled trial studies on men who had low fertility, found that those who took zinc alongside folate had notable increases in sperm concentration and quality, compared to those who took a placebo5.
Cardiovascular Benefits
Folate is a key nutrient required for methylation. Methylation is a biochemical process that helps to regulate gene expression, the body’s ability to detox and boosts cellular health.
Healthy methylation has been directly linked to lower inflammation in the body6.
Methylation also helps to keep homocysteine in check. Homocysteine, which is an amino acid produced when the body breaks down methionine, is linked to heart disease when found in high concentrations in the body.
For those with a mutation on their MTHFR gene, a pre-methylated form of B9 (folate) is advised to help support methylation to reduce oxidative stress which can increase the risk of: 7
- High blood pressure
- Damaged heart vessels
- Stroke
- Atherosclerosis (build-up of arterial plaque)
Healthy levels of folate have been shown to support heart health long term.
May Improve Mood
In the latest report published by Bupa UK on men’s health, it outlined that poor mental health in males is on the rise. It highlighted that 50% of men in the UK have suffered with poor mental health at one time or another8.
1 in 8 men have a common mental health problem such as depression or anxiety, with suicide being the most common cause of death for men under 509.
Whilst supporting male mental health requires a multisystem approach, on both a micro and macro scale, studies have shown that folate may potentially support low mood.
A 2023 review on over 200 studies found that individuals with depression tend to have lower serum folate levels10.
Folate helps support the production of key neurotransmitters:
Serotonin: helps to regulate mood, sleep, appetite and gut function11.
Dopamine: our ‘reward & pleasure’ signaller, also linked to ADHD12.
Norepinephrine: has been shown to reduce symptoms of depression & anxiety.
Food Sources of B9/Folate
The latin word for folate is ‘folium’ which translates to leaf, and for good reason13.
Folate is most abundant in leafy greens. Think:
- Spinach (50g serving contains 24% DRV)
- Kale (50g serving contains 48% DRV)
- Broccoli (80g serving contains 18% DRV)
Folate can also be found in legumes such as beans, lentils, chickpeas and in citrus fruit.
Supports Energy Metabolism
B vitamins are the vitamins when it comes to supporting energy metabolism.
They help the body to extract energy from the foods we eat to be utilised by the body.
Folate acts as a carrier in metabolic processes for rapidly dividing energy demanding cells like red blood cells and muscle tissue like the heart.
Folate also helps to support mitochondrial health, which is the organelle known for its effects on energy production, most notably ATP generation.
ATP, the body’s energy currency is required by every single cell in the human body. It helps with:
- Muscle contraction
- Nerve impulse
- Moving nutrients and ions across cell membranes
- Synthesis of proteins and lipids
Is Supplementation Necessary?
We can obtain adequate levels of folate through a diet abundant in colour and leafy green vegetables.
However, if you are at risk of any of the health conditions outlined in this article like subfertility or cardiovascular disease, then folate supplementation may be especially beneficial for you.
Supplementation provides the body with a regular, regulated and therapeutic dose of the nutrients you need to help your body thrive. Whilst a balanced diet is king when it comes to good health, supplements are the curated cherry on top that should be personalised to the individual and their requirements, including folate.14
Folate supplementation is also useful for those who do have a genetic mutation on their MTHFR gene (like me). It assures me that I’m getting enough B9 in a methylated bioavailable form to help support my body.
Folate Dosage for Men
As folate is a water-soluble nutrient it isn’t stored in the liver, making overdose less common. However, the UK recommended daily intake of folate for men is15:
- Boys (+11 years old) 200mcg
- Men (+11 years old) 200mcg
Need Help?
If you are struggling to figure out whether folate is for you, or whether you are obtaining enough through diet and supplementation reach out to our customer care team (support@purolabs.com) who will be happy to help.
