If you thought folic acid supplements were meant just for women who are pregnant, breastfeeding, or planning to become pregnant, you may be surprised to learn that you are wrong.
Yes, it is true that any woman in these three groups absolutely needs a folic acid supplement. However, folic acid also provides plenty of potential health benefits for others, including men.
Although it was once largely considered to be a “woman’s vitamin” because of its ability to prevent neural tube defects, such as spina bifida, there is a lot more to folic acid. (1) To help you understand the importance of this vitamin, here’s a short look at what folic acid is, as well as why you might need or want to take a folic acid supplement.
In addition, you’ll learn what to look for and what to avoid in a folic acid supplement. Finally, we’ll review our top 5 folic acid supplements currently on the market to help you choose the one that is best for you.
What Is Folic Acid?
Folate is a form of the water-soluble B-9 vitamin that is responsible for several functions within the body. (2) Folic acid is simply the synthetic version of folate that is often included in nutritional supplements. Basically, folic acid is vitamin B9. The functions of B9 in the body include:
- Making red blood cells
- Assisting in rapid cell division and growth
- Synthesizing and repairing DNA and RNA
- Preventing fetuses from developing serious congenital deformities of the spine or brain, including neural tube defects (NTD)
- Regulating the levels of homocysteine, a form of amino acid, in your body
What Is Folic Acid?
Folate is a form of the water-soluble B-9 vitamin that is responsible for several functions within the body. (2) Folic acid is simply the synthetic version of folate that is often included in nutritional supplements. Basically, folic acid is vitamin B9. The functions of B9 in the body include:
Making red blood cells
Assisting in rapid cell division and growth
Synthesizing and repairing DNA and RNA
Preventing fetuses from developing serious congenital deformities of the spine or brain, including neural tube defects (NTD)
Regulating the levels of homocysteine, a form of amino acid, in your body
Why You Need a Folic Acid Supplement
There are multiple reasons, such as the numerous health benefits they offer, that you may want to consider taking a folic acid supplement. Health benefits include:
Can cut men’s risk of stroke by one-fifth. (3)
Helps body produce and maintain cells
This also includes preventing and repairing DNA changes that could lead to cancer. (4)
Helps slow down the signs of aging
This is done by inhibiting the production of stress hormones, boosting your metabolism, and ensuring efficient absorption of nutrients. (5) In addition, it works to destroy free radicals that can enhance signs of aging.
Supports good heart health
By regulating the production of homocysteine in your blood (a form of amino acid that often results in heart complications), folic acid, helps reduce your risk of heart attack and stroke.
Significantly improves sperm motility.
In a 2012 study, previously infertile participants who took a supplement that included folic acid were able to successfully achieve a pregnancy. (6)
Reduces risk of age-related macular degeneration
This is particularly true when taken in combination with vitamins B6 and B12. (7)
Helps improve mood and fight depression
Deficient levels of folic acid are often reported in people struggling with depression, particularly when it is resistant to antidepressant therapy. (8)
Helps treat anemia
This is thanks to folic acid’s role in producing and maintaining red blood cells, and it is particularly true for women who lose a large amount of blood during menstruation. (10)
May help prevent age-related hearing loss
In one study, participants who struggled with age-related hearing loss were found to have significantly lower serum folate levels than their peers with sufficient folate levels. (11)
What to Look for in a Folic Acid Supplement?
There are plenty of folic acid supplements on the market. To help you narrow down your choices, look for the following:
“NSF” or “USP” is listed on the label (3)
These are seals of approval that mean the supplement has been properly made and contains the amount of vitamins it says on the label.
Look for methylfolate on the ingredient list
Methylfolate is the most bioavailable (easily absorbed by the body) form of folate and is considered to be the best-suited form of folic acid for most people. (12) However, it is expensive, which is why it isn’t widely used in nutritional supplements.
Opt for a food based supplement
Instead of using synthetic forms of folic acid, food-based folate supplements utilize folate derived from raw foods, such as broccoli, citrus fruits, and leafy green vegetables. If you can't find a food based supplement, opt for methylfolate.
What Should You Avoid in a Folic Acid Supplement?
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“Expensive” is not the same as “good”
Don't automatically choose the most expensive option, falsely believing that price is equal to quality. The folic acid supplements on our list are far from being the most expensive, yet they have everything you need. -
Avoid brands you are unfamiliar with
Unless you research them extensively first to make certain they follow strict manufacturing standards. -
Look for certification of ingredients and purity on label
And only buy from brands that are committed to using the highest-quality ingredients.
Our Specialized Ranking System
Now, that you have a better understanding of folic acid supplements and how you can benefit from their use, it’s time to look at some of the most popular models on the market. At Smarter Reviews, we employ a comprehensive evaluation system to analyze and measure the full value of products. This is based on component quality, safety, potential effectiveness, return policies, and overall customer satisfaction. We call our method the Smarter Reviews Ranking System.
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