Understanding Folic Acid vs. Folate
Before exploring how to get rid of folic acid build up, it's crucial to understand the difference between folic acid and folate. Folate is the naturally occurring B vitamin (B9) found in various foods like green leafy vegetables, legumes, and citrus fruits. Folic acid, by contrast, is the synthetic, man-made version of vitamin B9 used to fortify foods and create dietary supplements. While the body can easily process the natural folate found in whole foods, synthetic folic acid requires a different metabolic pathway. The liver can only metabolize a limited amount of folic acid at a time, and excess intake can lead to unmetabolized folic acid (UMFA) circulating in the blood.
Why Excess Folic Acid is a Concern
For most people, a balanced diet and standard supplementation don't pose a risk. However, excessive intake, especially when combined with factors like a genetic predisposition (e.g., MTHFR variant) or low vitamin B12 levels, can lead to potential issues. One of the most significant concerns is that high folic acid levels can mask a vitamin B12 deficiency. The folic acid can improve the blood count symptoms of anemia, but it will not correct the neurological damage that continues to progress silently from a true B12 deficiency. This can be particularly dangerous for older adults, who are more susceptible to B12 deficiency and related nerve damage. High UMFA levels have also been linked to potential cognitive decline and may interfere with immune function and brain development in children.
Actionable Steps to Get Rid of Folic Acid Build Up
If you have elevated folic acid levels, there are several steps you can take to address the issue. Always consult a healthcare professional before making any significant changes to your supplement regimen.
Step 1: Reduce Intake of Fortified Foods
One of the most direct ways to lower your folic acid intake is to be more mindful of your diet. Since 1998, many grain products in the United States have been fortified with folic acid, including:
- Breakfast cereals
- Breads
- Pasta and rice
- Flour and crackers
By reading labels and choosing unfortified or whole food alternatives, you can significantly decrease your daily intake of synthetic folic acid.
Step 2: Re-evaluate Your Supplements
Check all your vitamins and supplements, including multivitamins and B-complex formulas, for folic acid content. If you are taking a supplement with folic acid, your doctor may recommend switching to the biologically active form of folate, called 5-methyltetrahydrofolate (5-MTHF). For individuals with a common MTHFR genetic variant, which affects folate metabolism, this substitution is often particularly helpful.
Step 3: Prioritize Natural Folate Sources
Instead of relying on fortified products, build your diet around foods naturally rich in folate. These foods are not associated with UMFA buildup and provide numerous other essential nutrients.
- Leafy Greens: Spinach, kale, collard greens, romaine lettuce
- Legumes: Lentils, black beans, chickpeas, kidney beans
- Cruciferous Vegetables: Brussels sprouts, broccoli, asparagus
- Fruits: Citrus fruits (oranges), avocados, bananas
- Other Sources: Liver, eggs, nuts, and seeds
Step 4: Support Your Body's Detox Pathways
Ensure your body's natural elimination processes are working efficiently. Since folic acid is water-soluble, excess amounts are excreted through the urine. Staying well-hydrated is key to this process. Drink plenty of filtered water throughout the day to help flush out excess vitamins. A wholesome, balanced diet also provides the necessary nutrients to support overall metabolic and detoxification functions.
The MTHFR Gene Connection
The methylenetetrahydrofolate reductase (MTHFR) gene provides instructions for creating an enzyme that helps your body process folate. Variants in this gene can reduce the enzyme's effectiveness, which can hinder the body's ability to convert synthetic folic acid into its active form. In these cases, 5-MTHF supplements are often a preferred option as they bypass the need for MTHFR enzymatic conversion. If you have been diagnosed with an MTHFR variant or have a family history, discussing supplementation with your doctor is important. You can find more detailed information on this topic at the National Institutes of Health.
Folic Acid vs. Methylfolate: A Comparison
| Feature | Folic Acid | 5-MTHF (Methylfolate) |
|---|---|---|
| Origin | Synthetic, man-made | Bioactive, natural form |
| Metabolism | Requires enzymatic conversion by the liver; potential for buildup | Ready for immediate use; bypasses enzymatic process |
| Availability | Used in fortified foods and many supplements | Found in some specialty supplements |
| Absorption | Very high absorption rate (approx. 85%) | Naturally regulated, similar to food-based folate |
| Key Concern | UMFA buildup can mask B12 deficiency | Generally considered safer regarding UMFA accumulation |
| MTHFR Link | Metabolic processing can be impaired by gene variant | A better option for those with MTHFR variants |
When to Consult a Healthcare Professional
While the steps above are generally safe and effective, it is important to involve your doctor, especially if you have an underlying condition or are taking other medications. High folate levels can sometimes be a symptom of a more serious issue, and a physician can run the necessary tests to rule out other causes. This is particularly critical for women who are pregnant or planning to conceive, as folic acid intake recommendations must be followed closely to prevent neural tube defects. Never stop supplementation without medical guidance, especially if prescribed for a specific health condition.
Conclusion
Getting rid of folic acid build up is primarily a matter of adjusting your diet and re-evaluating your supplement routine. By prioritizing natural folate sources and potentially switching to methylfolate, you can help your body restore balance and prevent the health risks associated with unmetabolized folic acid. This proactive approach, guided by professional medical advice, ensures you get the benefits of this essential B vitamin without the drawbacks of excess synthetic intake.
