Folic acid has received some bad press lately, yet the health benefits have been touted for years. Has this supplement ingredient been helping or harming us? In an extensive article on The Huffington Post, Mark Hyman, MD, practicing physician and pioneer in functional medicine, noted many shoppers are confused between the conflicting research that links folic acid to increased cancer risk and studies that show it reduces birth defects.
His take is that the man-made folic acid does unpredictable, and sometimes dangerous, things to the body, where the naturally occurring nutrient folate brings health benefits. He said most of the scientific studies use folic acid (also known as vitamin B9), which is mad-made and “a fully oxidized, synthetic chemical compound that seems to cause all the mischief.” He noted folic acid is used because it’s cheaper and more stable than folate. He said the body may have trouble metabolizing folic acid, which can lead to cancer and disease because the excess nutrient becomes oxidized and promotes free radical damage.
However, he added about 35 percent of the population have a genetic variation in a gene called MTHFR that helps neutralize folic acid. The rest of the population can supplement with methyl folate, which creates the same effect as MTHFR in the body.
Hyman recommended readers stay away from foods fortified with folic acid, and should instead eat dark green, leafy vegetable, which are a rich source of folate. He also said readers should use not use supplements with folic acid, but should look for "L 5 methyl-tetrahydrofolate" or "5 formyl tetrahydrofolate" on the label.
Next, Hyman covers methylation, which is a biochemical processes that involves moving around a chemical group called methyl (consists of one carbon and three hydrogen molecules). This process repairs DNA on a daily basis, controls which genes are turned on or turned off, controls homocysteine, helps recycle molecules needed for detoxification, helps maintain mood, and keeps inflammation in check.
Hyman offers eight factors that hinder this process and 12 tips to help increase this process. The eight factors that negatively impact the methylation process are: genetics, poor diet, smoking, malabsorption, decreased stomach acid, medications, some diseases and toxin exposure. To help increase the methylation process, Hyman said one can: eat more dark green, leafy vegetables; eat foods that contain B vitamins; cut back on animal proteins and fats; avoid processed foods; stay away from caffeine; limit alcohol to three glasses per week; not smoke; avoid some medications; take probiotics; use digestive aids that promote stomach acid; get enough magnesium, zinc and antioxidants; and take a number of supplements.
He also shared anecdotes about two of his patients suffering with breakdowns of methylation, as well as a study on Chinese children that found poor methylation was linked to birth defects, such as like spina bifida.
Additionally, he told readers what tests to ask for at the doctor to determine the strength of their methylation processes.