The benefits of folic acid for women for women who are pregnant are well established. But what about the folic acid benefits for men?
Folic acid is a synthetic version of the B vitamin folate found in leafy green vegetables, citrus fruits, and fortified cereals - basically, stuff that most of us aren't eating enough of. When we don't get enough folate or folic acid in our diets, we can start experiencing some pretty gnarly symptoms. Think fatigue, weakness, and memory problems.
In this post, we'll take a closer look at this vital nutrient and why it's so essential - and give you ideas on how to get more if you feel you're lacking.
What is Folic Acid?
Again, folic acid is a synthetic version of vitamin B9, which the body can't produce independently. This means we need to consume it through our diet or supplements. Fun fact: folic acid was first synthesized in 1943 and has become a critical addition to our diets.
Folic acid plays a vital role in many bodily functions, including the production of red blood cells and DNA synthesis. As you've likely heard, it can help prevent congenital disabilities in babies, making it a crucial supplement for pregnant women or those trying to conceive.
Some studies have shown that folic acid can even reduce the risk of heart disease, stroke, and some types of cancer.
Is Folic Acid the Same as Folate?
Contrary to popular belief, folic acid and folate are not the same thing. Folate refers to the natural form of vitamin B9 found in certain foods, such as leafy greens, beans, and liver.
On the other hand, folic acid is the synthetic version often added to fortified foods, such as bread and cereal.
Top Folic Acid Benefits for Men
So, what does folic acid do for men? Let's look at some of the most touted benefits of this supplement.
1. Improves Cognition
One of the major benefits of folic acid for men is that it actually improves our cognition, especially as we age. However, you don't have to be in your advanced years to start seeing benefits.
While it's true that folic acid is particularly effective for older individuals with cognitive decline, it can still help younger guys as well. In fact, studies have found that folic acid can help improve memory and mental processing speed in folks of all ages.
But how does it work? When we consume folic acid, it helps our bodies produce and maintain new cells. This includes brain cells, also known as neurons. We can improve our brain's function and overall cognitive performance by ensuring that our brain has the necessary building blocks to create and repair neurons.
2. Can Reduce Depressive Symptoms
Some studies have found that people with depression tend to have lower levels of folate in their blood. So, by upping your folic acid intake, you might be able to boost your mood and improve your mental health.
3. May be Helpful for Cancer Patients
If you're one of the many guys out there who are battling cancer, you know that the side effects of treatment can be incredibly daunting. One of the drugs used to treat cancer is called methotrexate, and it's known for causing some pretty serious nausea and vomiting.
Folic acid to the rescue!
Studies have shown that taking folic acid supplements may significantly reduce the nausea and vomiting caused by methotrexate treatment.
This is because methotrexate targets fast-growing cells, including cancer cells, but it can also damage healthy cells in the process. Folic acid helps protect healthy cells, making them less vulnerable to the drug's toxic effects.
4. Boosts Heart Health
High levels of homocysteine, an amino acid that's produced during protein digestion, can lead to heart disease and stroke. Folic acid, however, can help keep these levels low.
Folate, which is also known as vitamin B9, is essential for the metabolism of homocysteine. So, if you're not getting enough folate in your diet, you may be at risk of elevated homocysteine levels.
This condition is known as hyperhomocysteinemia, and it's not a diagnosis anyone wants to hear. Elevated levels of homocysteine can even increase your risk of developing other health conditions like Alzheimer's disease and osteoporosis.
According to studies, folic acid supplementation can significantly reduce the levels of homocysteine in men. This suggests that increasing your folate intake could be a simple yet effective way to improve your heart health.
5. Can Lower High Blood Pressure
One of the essential folic acid benefits for men is how it lowers high blood pressure, also known as hypertension, which is a severe condition that affects millions of people worldwide, especially men. It can lead to heart disease, stroke, kidney failure, and other debilitating health issues if left untreated. So, finding ways to manage high blood pressure is crucial for your overall health and longevity.
Researchers have found that folic acid supplements can potentially lower both systolic and diastolic blood pressure in men. Supplements may be a useful and safe intervention in the prevention and treatment of high blood pressure in men, along with other cardiovascular issues (like the homocysteine issues described above).
6. Improves Hair Growth
As men, we all want a full head of hair that looks healthy and sleek. Unfortunately, that's not always the case. Hair loss can be caused by several factors, including genetics, stress, and even poor nutrition. This is where folic acid comes in.
Folic acid, again, helps the body produce new cells, including hair cells. As such, it plays a crucial role in keeping hair follicles healthy and stimulating hair growth.
7. May Reduce the Risk of Stroke
Multiple studies have shown that folic acid is one of the many essential nutrients that can help reduce the risk of stroke, especially among individuals with low folate levels.
Men who take regular doses of folic acid are known to have a lower chance of developing a type of stroke that is caused by blockages in the blood vessels in the brain. This is because folic acid reduces the level of homocysteine in the blood. When levels get too high, homocysteine has been linked to an increased risk of having a stroke.
Another benefit of folic acid is that it can also help to improve blood flow in the body, including the brain. When blood flow is adequate to the brain, it reduces the chances of brain cells dying, which is a leading cause of stroke.
8. Might Boost Fertility
According to one study, men who took daily folic acid supplements for three months had an increased sperm count by 74%. That's a pretty impressive number, and it's all thanks to the wonders of folic acid.
Sperm cells undergo a complicated development process, and folic acid plays a crucial role in ensuring that this process is efficient. It helps to create healthy sperm cells by supporting the DNA synthesis and repair process, ensuring that each sperm cell is of the highest quality.
It also boosts sperm quantity. In the study mentioned earlier, men who took folic acid supplements significantly increased sperm count. Again, folic acid helps form new cells, including sperm cells. So, by taking folic acid supplements, you could be increasing your chances of producing more sperm and increasing your chances of fatherhood.
9. Improves Vitiligo
One of the lesser-known benefits of folic acid for men is that it can help to improve vitiligo. For those who aren't familiar, vitiligo is a skin condition that causes white patches to appear on the skin. It's not contagious or harmful but can be unsightly and cause self-consciousness.
So, how does folic acid come into play? Research has shown that vitiligo patients often have lower levels of folate in their blood than people without the condition. Therefore, it's no surprise that supplementing with folic acid can help to improve symptoms of vitiligo in some cases.
Additionally, vitamin B12, another essential nutrient involved in melanin production and skin health, is often combined with folic acid for optimal results. Therefore, combining folic acid and vitamin B12 supplementation and getting out in the sunshine may be more effective in managing vitiligo symptoms.
10. Can Help With Bone Health
As we age, our bones start to weaken and become more brittle. This can lead to a higher risk of fractures and breaks, which is definitely not something we want! Studies have shown that folic acid can improve bone mineral density, reducing the risk of osteoporosis.
So, how does folic acid actually help with bone health? Once again, it helps to regulate the homocysteine levels in our body. Homocysteine is an amino acid that, when levels are too high, can increase the risk of fractures and osteoporosis. Folic acid helps to break down homocysteine so that it can be removed from the body.
Also, we should note here that folic acid may also help promote osteoblast development. Osteoblasts are cells responsible for bone formation and growth. By encouraging the development of these cells, folic acid can help to strengthen our bones.
What Dosage is Ideal for Folate Benefits for Men?
Getting enough folate in your diet or through supplements is essential, but too much can be harmful. Overloading folic acid can compromise your immune function, making you more vulnerable to illness and infection. Some studies have also linked excessive folate intake to an increased risk of prostate cancer.
Because of this, you'll want to work closely with a doctor - like the ones at Male Excel - to find the ideal folate levels for your unique needs. They'll be able to guide you toward levels that are both safe and productive for your specific health goals.
How to Get More Folate (Besides a Supplement)
You don't necessarily need to rely solely on supplements to reach your folic acid goals. You can make a few dietary swaps to add more folate to your diet, too.
First up: leafy greens. Spinach, kale, and collard greens are all packed with folate, with spinach leading the way at around 263 mcg per cooked cup.
They're also low in calories and high in other essential vitamins and minerals, making them great additions to any healthy diet. Consider throwing spinach into your morning omelet or swapping out your usual romaine lettuce for a kale or collard green-based salad.
Next, beans and legumes. Black beans, lentils, and chickpeas are all excellent sources of folate. For example, a cup of cooked lentils contains around 358 mcg! Plus, these foods are high in fiber and protein, making them a filling and satisfying addition to meals. Try making a black bean burrito bowl or simmering some lentils in a warming soup.
Finally, citrus fruits. While they may not contain as much folate as the previous foods, citrus fruits like oranges and grapefruits can still contribute to your overall intake. They're also high in vitamin C, which can help boost your immune system. Slice up some oranges for a refreshing snack, or add grapefruit segments to a salad for a tangy twist.
Is Folic Acid Good for Men? The Final Verdict
This vital nutrient plays an essential role in folate metabolism, amino acid synthesis, and genetic regulation, which means it's crucial for maintaining overall health and well-being.
So, to boost your overall health, energy, and performance, consider incorporating more folate/folic acid into your diet. Eating foods like leafy greens, beans, and fortified cereals is an easy and efficient way to get your daily dose of this crucial nutrient, but you can also supplement if necessary.
Are you looking for a doctor who can help you navigate all the benefits of folic acid and other essential nutrients? If so, then you'll want to give Male Excel a call. From healthy aging to men's sexual health, we've got you covered.
We can help you navigate every aspect of your health, including your sexual and reproductive health, among other things. We'll get you feeling like your best self in no time, so call us today!
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