Recently, the journal Evidence-Based Mental Health released the results of a large cohort study revealing a significant association between low blood folate levels and dementia risk and all-cause mortality.
As we age, serum folate levels in the body gradually decrease. Folic acid deficiency may lead to impaired cognitive function and blockage of nerve signaling in the brain, which may increase the risk of dementia and death. Previous studies have debated whether there is a direct link between folate deficiency and dementia, but recent research has provided a clearer answer to this question.
The research team analysed the medical records of 27,188 individuals aged 60 to 75 years without a prior history of dementia for more than 10 years and tested their serum folate levels. Of these participants, about 13% (i.e., 3,418 people) had a serum folate concentration below 4.4 ng/mL, indicating the presence of folate deficiency. The data show that the incidence of dementia is 3.4% in folic acid deficiency and the all-cause mortality rate is close to 8%, while in the folic acid adequacy population, the incidence of dementia is 3.2% and the all-cause mortality rate is about 4%.
After accounting for comorbid factors such as diabetes, vitamin B12 deficiency, cognitive decline, and depression, the researchers found that folate deficiency was associated with a 68% increased risk of dementia, and individuals with folate deficiency faced up to three times the risk of all-cause mortality.
Conclusions of the study
Despite some limitations, such as the fact that the sample only covered a specific population of people aged 60 to 75 who underwent serum folate testing, and the study design could not determine whether low folate levels directly contributed to dementia or early death, the researchers recommended that healthcare professionals correct the patient's folate deficiency when implementing preventive measures and treatment strategies, and regularly track their clinical outcomes.
How to supplement folic acid?
Folic acid, also known as vitamin B9, is a water-soluble vitamin that is essential for maintaining human health, especially for pregnant women, women planning to become pregnant, and rapidly growing infants and young children. It is involved in DNA synthesis and cell division, has a direct effect on the prevention of fetal neural tube defects, and can support the health of the cardiovascular system and promote red blood cell production. Because the body is unable to synthesize folic acid on its own, it must rely on external food sources or supplements.
1. Foods rich in folic acid
1. Vegetables: Spinach, lettuce, rape, kale, kale, celery, etc. are rich in folic acid. Folic acid is particularly abundant in dark leafy green vegetables, which can be effectively supplemented when consumed in moderation every day.
2. Fruits: Fresh fruits such as kiwifruit, citrus (such as grapefruit, tangerine), strawberries, bananas, apples, etc., are not only delicious, but also a good source of folic acid.
3. Meat and eggs: Animal livers such as chicken liver, pork liver, sheep liver, etc. contain very high concentrations of folic acid, and eggs (especially eggs) are also an ideal way to supplement, but it should be noted that patients with high cholesterol should eat it in moderation.
4. Beans and soy products: Legumes such as soybeans, mung beans, tofu and soy milk are rich in folic acid and provide high-quality protein.
5. Grains and nuts: Whole grains such as oats, wheat, barley, and nuts such as walnuts and cashews contain a certain amount of folic acid, which is relatively low in folic acid but can also be used as a supplement as part of the daily diet.
2. Strategies for scientific folic acid supplementation
1. Eat a balanced diet: It is recommended to eat a varied diet and make sure you eat a variety of foods rich in folic acid to ensure that you are getting the nutrients you need completely.
2. Preparing for pregnancy and supplementation during pregnancy: According to medical advice, women who are trying to get pregnant should start folic acid supplementation at least 3 months before pregnancy, with a recommended dose of 0.4mg per day and continue until the first trimester (about 12 weeks of pregnancy). As soon as pregnancy is confirmed, folic acid should be started immediately, even if it has not been supplemented in advance, and the dose can be increased as directed by your doctor if necessary.
3. Medication supplementation: For people whose diet is difficult to ensure adequate folic acid intake or who have specific risk factors (such as a history of neural tube defects, diabetic patients, women who are receiving methotrexate therapy), additional folic acid tablets should be supplemented under the guidance of a doctor.
4. Monitoring and adjustment: During the process of folic acid supplementation, regular blood tests should be carried out to adjust the supplementation plan according to individual differences and physiological status, so as to avoid potential problems caused by excessive supplementation, such as affecting the absorption of other trace elements.