Water Soluble Vitamins - Folate (Folic acid)
While folate is widely distributed across many food sources, there is no one particularly good source (except liver). Fresh vegetables provide folate but high levels must be consumed and cooking losses minimised.
Adequate folate status in women is essential pre-conception and during the first 12 weeks of foetal development to prevent neural tube defects, which may otherwise result in spina bifida. Folate also plays a role in DNA synthesis and in the regulation of plasma homocysteine, which, if allowed to reach high levels, can contribute to cardiovascular disorders.
Deficiency, even at mild levels, leads to a large increase in the incidence of neural tube defects in pregnancy and also to increases in homocysteine levels and changes to the blood, due to the compromised DNA synthesis. This last effect can lead to a type of anaemia, which is also associated with vitamin B12 deficiency. Deficiency may be due to dietary inadequacy, reduced absorption, the demands of pregnancy, use of anticonvulsant drugs and chronic alcohol abuse.
Prevention of neural tube defects should be taken by supplementing with 400μg a day, before conception. However, supplementation in all adults at levels over 400μg may lead to the masking of pernicious anaemia that is caused by vitamin B12 deficiency. If left untreated, this form of anaemia can lead to peripheral neuropathy.
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