Do you know the difference between Folate and Folic Acid

Do you know the difference between Folate and Folic Acid

Folate is also known as Vitamin B9. It is one of many essential vitamins needed for copying and synthesizing DNA, producing new cells and supporting nerve and immune functions. It is also a water soluble vitamin and is a dietary supplement in the form of folic acid. The daily dietary intake of folate range from 454 to 652 micrograms and adults should get 400 mcg and children need 300 mcg.

FOLATE VS. FOLIC ACID: AN IMPORTANT DIFFERENCE

Folate is easily and naturally absorbed and utilized by the body when it is metabolized in the small intestines. It is important to know that supplementing with folic acid especially in child-bearing ages can elevate levels of unmetabolized folic acid and have it remain in the bloodstream because we cannot metabolize folic acid well. Side effects of folic acid remaining in the body include changes in sex hormones, trouble concentrating, ability to sleep, mood changes and deficiencies in certain nutrients like vitamin B12. High levels of folic acid have also been tied to cancer development and it interacts with different medications and aggravates health conditions as well.

COMMON SIGNS OF FOLATE DEFICIENCY:

  • Poor immune function—frequently getting sick
  • Chronic low energy –including chronic fatigue syndrome
  • Poor digestion—including constipation, bloating and IBS
  • Developmental problems
  • Anemia
  • Canker sores in the mouth
  • Changes in mood, including irritability
  • Pale skin
  • Premature hair graying.

WHO IS AT HIGHER RISK OF DEFICIENCY OF FOLATE:

  • Breast feeding women or women looking to become pregnant
  • Alcoholics
  • Anyone with liver disease
  • Anyone on kidney dialysis
  • Anyone taking medications for diabetes
  • Those frequently using diuretics or laxatives.


IT HELPS THE BODY UTILIZE IRON, VITAMIN B12 AND AMINO ACIDS

Folate deficiency can contribute to anemaia. Folate also helps Vitamin B12 to be absorbed and therefore many experts are concerned that high folic acid intakes might “mask” vitamin B12 deficiency until it is neurological diagnosed.

TOP 12 FOLATE FOOD SOURCES

Increasing your intake of natural folate-rich foods is the best way to protect yourself from deficiency along with complications of folic acid supplementation.

Spinach – 66%
Black Eyed Peas – 52%
Asparagus – 44%
Broccoli – 26%
Brussel Sprouts – 40%
Kidney Beans – 24%
Romaine Lettuce – 16%
Avocado – 15%
Orange – 7%
Wheat Germ – 10%

So be informed about using some forms of supplementation because getting it from your food should always be your first choice of action.

Gwen Cottingham, Registered Holistic Nutritionist & Certified Life Coach Sign up for more nutritional solutions that are simple, fun and sustainable
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Do you know the difference between Folate and Folic Acid

Magnesium: Do you have a Deficiency

Did you know that Magnesium is present in all cells of the body and is involved in over 300 enzymatic processes, including energy production.

Magnesium is essential for maintaining normal bone density, normal cardiac rhythmicity, normal pulmonary function, and normal blood glucose regulation.

Magnesium is one of the most common world-wide deficiencies.  Most doctors are not trained to detect magnesium deficiencies.  It is often misdiagnosed because it does not show up in blood tests as only 1% of the body’s magnesium is stored in the blood.

Without sufficient magnesium the body struggles to make and utilize protein and enzymes.  Magnesium is extremely critical for proper detoxification processes.  As our world becomes increasingly toxic we should increase our need for magnesium.

Here are some major symptoms associated with magnesium deficiencies:

Cardiac Arrythmias, ADHD, Autism, Anxiety, Asthma, Allergies, Muscle Spasms, Twitching and tremors, fibromyalgia, brain fog, migraines and many other health problems.

Best food sources of magnesium:

Wheat bran, cocoa powder, brazil nuts, sunflower seeds, cashew, almonds, peanuts/butter, shrimp, pumpkin seeds, raw green veggies, pink salt, sprouted nuts and seeds and avocados.

Our diets are rich in calcium but not magnesium so try and add more magnesium into your diet.

Submitted by Gwen Cottingham, RHN, g.cottingham@hotmail.com 905-778-9998

Gwen Cottingham, Registered Holistic Nutritionist & Certified Life Coach Sign up for more nutritional solutions that are simple, fun and sustainable
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(Insert Icons with links to her account her for Facebook, LinkedIn, instagram, Twitter & GoogleMyBusiness..you can get this directly from her account in our accounts section)
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