What is Folate B9? A Guide for MTHFRs

Folate is a term encompassing all types of vitamin B9. Those with MTHFR mutations may experience folate deficiency. Learn more from a mutant.

If you have a MTHFR mutation, you know folate, vitamin B9. Defining it as such doesn’t necessarily end the discussion, though. Folic acid is also commonly referred to as vitamin B9, alongside a rising star, methylfolate. Are they all the same? 

As a MTHFR, I have a special interest in folate and its different forms. A mutated MTHFR gene like mine – of the homozygous C677T variation – can cause a 75% drop in productivity of MTHFR enzymes, responsible for metabolizing folate. From personal experience, folate deficiency is no picnic.

WHAT IS FOLATE (B9)?

Folate is a generality referring to all forms of vitamin B9, including:

• Dietary folate, such as tetrahydrofolate, is found in dark green leaves such as kale, spinach, mustard greens, etc., as well as beans, organ meats, cruciferous veggies, and some fruits like melons and berries.
• 5-MTHF, (also goes by methylfolate, L-methylfolate, and 5-methylfolate,) is the most bioavailable type of folate and end result of folate metabolism.
• Folic acid is a man-made, folate look-alike.

In simplest terms, folate is an inclusive term for all of these kinds of vitamin B9.

FOLATE (B9) PATHWAY: WHAT IS IT?

The body has receptors that collect consumed folate (tetrahydrofolate or folic acid.) It is then processed into 5-MTHF (methylfolate.) 

While it’s important to provide your body with nutrients through diet, the form of nutrients as they are eaten isn’t immediately compatible with your system’s chemistry. To be helpful, they have to be changed. 

MTHFR plays a prime part in this process. One in a short lineup of genes along the folate pathway, it receives any substance covered by the folate umbrella. Sequentially, the genes move folate through several phases, ultimately transferring it to MTHFR for the final touch: conversion to 5-MTHF. 

EFFECTS OF MTHFR MUTATIONS ON FOLATE (B9)

If there’s a problem in the pipes of your home, water may not flow. If you have a MTHFR mutation, you may not produce enough 5-MTHF. 

One danger of certain MTHFR mutations — such as the C677T homozygous allele — is the risk of becoming deficient in folate. Folate deficiency is a big deal due to its important roles in maintaining healthy DNA and metabolizing homocysteine. Without enough folate, major issues with DNA and gene expression can result, even the potential development of cancer or other disease. Homocysteine is a natural amino acid that can cause damage to the heart and arteries if left unchecked by folate (with the help of several other B vitamins.)

SYMPTOMS OF FOLATE (B9) DEFICIENCY

Apart from hindering folate’s normal duties, deficiency can cause uncomfortable symptoms, such as: 

• anemia, especially megaloblastic anemia
• gastrointestinal discomfort and diarrhea
• appetite loss
• unexplained weight loss
• heart palpitations
• muscular fatigue
• tongue or mouth sores
• irritability and mood swings
• headaches and brain fog

AVOIDING FOLATE (B9) DEFICIENCY WITH A MTHFR MUTATION

Supplementing with folate may or may not ease symptoms of folate deficiency. Frankly, the jury is still out on that research, held up debating whether or not the type of folate or the presence of a  MTHFR mutation may affect supplementation efficacy.

A more solid practice is implementing a diet of folate-rich foods and limiting behaviors or habits that decrease the availability of folate. [If you need tips, read Folate Foods: A Guide to a MTHFR Diet.] Things that diminish folate reserves are drinking alcohol, smoking, and eating poorly (excess sugary, processed foods.)

The presence of a MTHFR polymorphism, particularly the C677T mutation, raises the risk of getting insufficient folate. Knowing this can help you prioritize folate and bring you one step closer to health.

Below you’ll find a few more suggestions for supporting your folate levels as a MTHFR.

MY MTHFR STORY

In the depth of my MTHFR struggles, I experienced many symptoms of folate deficiency. Despite normal tests and colonoscopy results, my bowels and stomach were a mess. Nausea accompanied a pitiful appetite and led to weight loss so extreme I was left with loose skin. Muscular fatigue had me blacking out when standing for more than 10 minutes at a time, while brain fog and headaches consigned me to days spent on the couch. General irritation was an understatement, misery more accurate. 

All this to say, I have the mental and physical scars to commiserate with you MTHFRs who have or are experiencing folate deficiency due to your MTHFR mutation.

 I am breathing, vivacious proof that it’s not your destiny. You can turn it around; you deserve tons of energy, a joyful, active mind, and a happy tummy; you deserve good health. Folate is your friend. Please, consume it, prioritize it, and get well.

DISCLAIMER

I am not a healthcare professional. None of the content on this blog is meant to replace or substitute the advice of your doctor, nor should it be seen as health advice. Use your own good judgement and research to take what you will.

SOURCES

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9380836/
• https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
• https://ods.od.nih.gov/pdf/factsheets/folate-consumer.pdf
• https://pubmed.ncbi.nlm.nih.gov/11420478/

YOUR TURN

Have you ever felt symptoms of folate deficiency? What were they and what worked to alleviate them?