Folate is the name given to a group of compounds and is derived from the word ‘foliage’. Folate or folic acid naturally occurs in foods such as spinach, green vegetables and liver. Folate is also known as vitamin B9 and has crucial roles in the production of DNA.
Human beings must get their intake of folate from their diet as we are unable to make it ourselves. Folate is particularly important during pregnancy as it is needed for adequate foetal and placental development. All females are advised to take 400 micrograms of folic acid while they try to get pregnant and then for the first 12 weeks of pregnancy. This helps to ensure the baby’s spine develops properly and reduces the risk of neural tube defects including spina bifida.

We also need folate for the development of our red blood cells, for the formation of DNA and to enable our nerves to function effectively.

How does Folate affect my Wellbeing?
Folic acid is needed for the proper development of red blood cells. If this is not the case, then macrocytic anaemia can occur. This is where the red blood cells are unable to carry oxygen as efficiently and can cause large red blood cells.

Usually, folate is also analysed alongside vitamin B12 as these can both be markers for macrocytic anaemias. They can also both be used to look at nutritional status especially if malnutrition is suspected. Both B vitamins are needed for adequate red cell development, cell repair and DNA synthesis.

How can I improve my result?
Folate can only be acquired from the diet and so this may be the best place to start with improving and maintaining folate levels. Supplementation may be required particularly during pregnancy.

Diet
Good sources of folate include: spinach, kale, brussel sprouts, cabbage, broccoli, liver, shellfish, whole-grain foods, beef and yeast extracts, fortified cereals.

Exercise
Exercise is believed to be key to managing stress and reducing anxiety and depression. You should aim to exercise for 30-60 minutes most days of the week to feel the full benefits of exercise. However, you should bear in mind that anaemia can seriously affect your energy levels. Therefore, you may find that your performance may be affected if you are anaemic.

Supplementation may be required if your levels are low. However, this can mask any anaemia which may also be caused by vitamin B12 deficiency. You should consult your GP before beginning supplementation.

Vitamin D is important for bone strength as well as energy levels, mood, and immune health. You can check vitamin D levels using our at-home vitamin D test.

Vitamin D is needed by the body to facilitate the uptake of calcium from the diet. It is also needed for the regulation of phosphate from food, too. Therefore, it has a key role in maintaining bone health as well as the proper functioning of our immune system, muscle function, energy levels and helps to reduce inflammation. Vitamin D is needed by the body to regulate the amount of calcium and phosphate in the body. Both nutrients are essential for bone, tooth and muscle health, without it deformities such as rickets and osteomalacia can occur.

There is two forms of vitamin D, 25 hydroxyvitamin D and 1,25 dihydroxy vitamin D. The most common form is 25 hydroxyvitamin D and it is the most useful indicator of vitamin D status. 25 hydroxyvitamin D stays in the blood for longer and at higher concentrations.

There are two sources of vitamin D available to humans: it is produced in the skin following exposure to sunlight, taken in through the diet via food and supplements.

Low levels of vitamin D can indicate deficiency. In children, vitamin D deficiency can cause rickets. Deficiency of vitamin D prevents dietary calcium and phosphorus from being absorbed efficiently. Therefore, the deficiency can result in rickets which causes bone pain, poor growth as well as soft and weak bones which leads to bone deformities. Rickets was almost eradicated in the western world in the 20th century as foods like margarine and breakfast cereals were fortified with vitamin D, but more recently it has made a comeback.

In adults, vitamin D deficiency can lead to osteomalacia. The main symptoms are: bone pain, muscle pain, muscle cramps, fractures, gait disorders, increased risk of falling particularly in the elderly.

Vitamin D deficiency can also cause the following symptoms: fatigue, bone pain, recurrent infections, hair loss, muscle pain, depression.

Vitamin D toxicity usually occurs when too much of the vitamin is supplemented. Some of the symptoms include: nausea, anorexia, constipation, headaches, high blood pressure, kidney stones, Calcium toxicity.