Folati

Folati, or folates, are a group of water-soluble B vitamins essential for DNA synthesis, repair, and methylation, and for rapid cell division. The term includes natural dietary folates found in foods and the synthetic form folic acid used in supplements and fortified foods. In the body, folates exist as tetrahydrofolate (THF) derivatives that participate in one-carbon metabolism, providing carbon units for nucleotide synthesis and amino acid metabolism. Folic acid is more bioavailable than natural folate and is converted to active forms in the liver and other tissues.

Dietary sources include dark leafy greens (spinach, kale), legumes (beans, lentils), liver, citrus fruits, and fortified cereals or breads. Folate content is sensitive to heat and light, so cooking can reduce levels; consuming a variety of raw and lightly cooked sources helps preserve intake.

Intake and health aspects: For adults, the recommended intake is about 400 micrograms of dietary folate equivalents (DFE) per day. Pregnant individuals are advised to aim for about 600 DFE, and lactating individuals about 500 DFE. The tolerable upper intake level for folic acid from supplements and fortified foods is 1,000 micrograms per day; excess folic acid can mask vitamin B12 deficiency.

Deficiency can cause megaloblastic anemia and, during pregnancy, neural tube defects in the fetus. Causes include low intake, malabsorption, alcohol use, and certain medications (such as methotrexate and some anticonvulsants). Folate status is commonly assessed by serum and red blood cell measures, and public health measures often promote folic acid fortification to reduce neural tube defects.