What is a Folate Deficiency and How Can You Avoid It?

Feeling extra tired lately? Struggling to stay focused or noticing unexplained changes in your mood? These could be signs of a folate deficiency—a condition that’s more common than you might think. But don’t worry, because understanding folate deficiency and how to prevent it is simpler than you’d expect.

Before we dive in, a quick disclaimer: this article is for informational purposes only and is not medical advice. If you’re worried about your health, always consult your doctor or healthcare professional.

What is Folate and Why Does It Matter?

Ever heard of folate? Also known as vitamin B9, folate is a water-soluble vitamin that your body can’t make on its own, meaning you need to get it from your diet or supplements. It’s a nutrient that wears many hats—helping make DNA, keeping your red blood cells in tip-top shape, and supporting healthy cell growth.

Folate is especially crucial for women who are pregnant or planning to become pregnant, as it reduces the risk of certain birth defects.

Now, folic acid and folate are often used interchangeably, but there’s a small difference. Folate is the naturally occurring form of vitamin B9 that you find in foods, while folic acid is the synthetic version found in supplements and fortified foods. Both can help meet your body’s needs.

What is a Folate Deficiency?

A folate deficiency occurs when your body doesn’t have enough folate to perform its vital functions. Think of folate like fuel for your car—without enough of it, things start to break down.

Common Symptoms of Folate Deficiency

The tricky part about spotting a folate deficiency is that the symptoms can be subtle at first. But here are some common signs to look out for:

• Fatigue and Weakness – Your body relies on folate to make healthy red blood cells, which carry oxygen throughout your body. Without it, you might feel like you’ve suddenly joined the “always tired” club.
• Difficulty Concentrating – Struggling to focus can be another warning sign. Folate is involved in brain function, so a lack of it might leave you feeling mentally foggy.
• Irritability or Low Mood – Folate deficiency can mess with your mental well-being. You may notice mood swings or feelings of irritability.
• Pale Skin – Since folate plays a role in red blood cell production, a deficiency may lead to symptoms of anaemia, like pale skin.

If you’re experiencing these symptoms, it’s important to see your doctor for a proper diagnosis.

What Causes Folate Deficiency?

Several factors can contribute to folate deficiency, including:

1. Poor Diet

Eating habits play a significant role. If your diet lacks folate-rich foods like leafy greens or beans, you might not be getting enough of this essential nutrient.

2. Medical Conditions

Some medical conditions, like coeliac disease or inflammatory bowel disease (IBD), can stop your body from absorbing folate properly.

3. Alcohol Consumption

Regular heavy drinking can impair folate absorption and increase its excretion, leaving you short on B9.

4. Pregnancy

Pregnant women need more folate than usual due to the rapid cell growth and development of the baby. Without enough, deficiency can occur faster.

5. Certain Medications

Some medications, including certain anticonvulsants and anti-inflammatory drugs, can interfere with how your body absorbs or uses folate.

Understanding the root cause is key to tackling the deficiency, so don’t hesitate to seek medical advice if you suspect an issue.

How to Avoid Folate Deficiency

Thankfully, preventing folate deficiency isn’t rocket science. It all boils down to eating better, supplementing when necessary, and staying mindful of your body’s needs.

1. Include Folate-Rich Foods in Your Diet

Adding folate-rich foods to your meals is one of the easiest ways to keep your levels in check. Here are some top food sources of folate:

• Leafy Greens – Spinach, kale, and Swiss chard are folate powerhouses. A small salad could make a big difference!
• Legumes – Lentils, chickpeas, and black beans are fantastic sources of folate and make great meat-free meal options.
• Citrus Fruits – Oranges, grapefruit, and lemons aren’t just rich in vitamin C—they also contain folate.
• Avocado – Yet another reason to spread it on toast! Avocado is packed with folate.
• Fortified Foods – Look out for cereals, bread, and pasta that are fortified with folic acid.
• Beets and Brussels Sprouts – These vegetables are great additions to your folate-friendly plate.

2. Consider a Supplement

If eating folate-rich foods isn’t enough or you have an increased need for folate (e.g., during pregnancy), your doctor may recommend a folic acid supplement. However, always consult a healthcare provider before introducing supplements to your routine.

3. Limit Alcohol Consumption

Excessive alcohol can deplete your body’s folate stores. Cutting back or seeking support if needed can help you maintain adequate levels.

4. Cook Strategically

Folate is sensitive to heat and can be lost during cooking. Opt for steaming or lightly sautéing veggies instead of boiling them to preserve their folate content.

5. Stay Mindful During Pregnancy

Women who are pregnant or trying to conceive should pay close attention to their folate intake. Folic acid supplements are often recommended to help support the baby’s development.

Folic Acid Benefits You Don’t Want to Miss

Why all the fuss about folic acid? Beyond preventing deficiency, this nutrient packs a punch when it comes to overall health:

• Supports Immune Function – Folate plays a role in producing white blood cells, which protect you from infections.
• Promotes Heart Health – Adequate levels of folate may help reduce homocysteine levels, a risk factor for heart disease.
• Improves Mood and Mental Health – Folate is linked to neurotransmitter production, which affects brain function and mood regulation.

These benefits make folate an essential part of your daily nutrition.

When to Talk to a Doctor

While boosting your folate levels with food and lifestyle changes is a great place to start, some situations require professional guidance. Contact your doctor if you:

• Have persistent symptoms, like extreme fatigue or irritability.
• Are pregnant or planning to become pregnant.
• Have a medical condition or take medication that may impact how you absorb folate.

Your doctor can perform a blood test to check your folate levels and recommend appropriate steps to address any deficiencies.

Keep Your Folate Levels in Check

Folate deficiency can take a toll on your energy and overall health, but it’s entirely manageable with the right approach. From loading up on folate-rich foods to consulting your doctor when needed, keeping your levels in balance can be both simple and satisfying.

Remember, small changes in your diet and lifestyle can lead to a big difference in how you feel. Plus, who doesn’t love an excuse to eat more avocado toast?

If you’re concerned about your folate intake or have lingering symptoms, don’t hesitate to book an appointment with your doctor. After all, good health starts with being informed and proactive.