You have probably heard a lot about folic acid, or seen it listed in the ingredients list for a multivitamin. It has a well-deserved reputation as a must-have for expectant mothers and the developing infant. But folic acid is not just for pregnant women. It can help support a variety of needs for both males and females, including heart and brain function, as well as sexual well-being.

You might be asking if men should take folic acid and if it helps. Is it as good as people say, or is there more to know? We will break it down for you here.

What Is Folic Acid?

Folic acid is a synthetic form of vitamin B9, also known as folate, that helps the body produce healthy red blood cells and is found in certain food items [1].

What Is The Difference Between Folic Acid And Folate?

Folate is the natural form of vitamin B9 found in several foods. Folic acid is the artificial version of vitamin B9 created in a laboratory that is used as a supplement or added to fortified foods. Folic acid is more stable and easier to absorb than folate. When you ingest folic acid, your body turns it into folate [2].

Can Men Take Folic Acid?

Yes, men can and should often take folic acid. While commonly beneficial for women’s health, especially during pregnancy, folic acid plays an important role in male sexual wellness and overall well-being.

Folic Acid Benefits For Men

There are several benefits of folic acid for men, including

Folic Acid And Erectile Dysfunction

Improving Erectile Function

Folic acid has also been studied for its potential benefits in treating ED in men. Erectile dysfunction, or ED, is the persistent inability to get and keep an erection. A small clinical trial found that folic acid, when combined with erectile dysfunction medications like Tadalafil, significantly improved erectile function in men with type 2 diabetes. This suggests that folic acid could be a helpful adjunct therapy for erectile dysfunction in diabetic men [3].

Folic Acid For Male Fertility

Improving Semen Quality

Folic acid supplementation has been studied extensively for its potential benefits on male fertility. Research suggests that folic acid, often combined with zinc, can improve semen quality significantly. A study involving 103 subfertile men and 108 fertile men found that folic acid combined with zinc sulphate led to a 74% increase in total normal sperm count in subfertile men [4].

Folic acid and metabolic health

Glycemic control and insulin resistance

Folic acid supplementation has also been studied for its effects on metabolic health, especially in men with type 2 diabetes. A study by Bahram Pourghassem Gargari et al involving obese men with type 2 diabetes found that folic acid supplementation led to marked improvements in glycemic control, insulin resistance, and plasma homocysteine levels. These findings suggest that folic acid could help manage diabetes-related metabolic problems.

Cardiovascular health

Heart ailments are a leading cause of death worldwide and are responsible for one in every four deaths among men, approximately, in the US.
One risk factor for heart disease and stroke is high levels of homocysteine, a non-proteinogenic amino acid, meaning it’s not used in protein synthesis [5].
Folate plays an important role in the metabolism of homocysteine and helps keep its level in your body. Thus, a folate deficiency may raise blood homocysteine levels, potentially leading to a condition known as hyperhomocysteinemia.

Conversely, studies have also shown that supplementing with folic acid may alleviate homocysteine levels and lower the risk of heart disease [6] [7].

Supplementing with folic acid has also been shown to reduce the risk of other heart disease risk factors, such as high blood pressure. Folic acid may also improve blood flow, thereby improving heart health.

Folic Acid and Cognitive Function

It may help with depression.

Mental health ailments are common, and in the United States, they affect around 16% of men [8].

Some studies suggest that people with mental health conditions like depression have lower levels of folate than people without depression [9] [10].

For example, a review of 43 studies including over 35,000 individuals found that those with depression have lower folate levels and typically take less folate through their diet than people without depression.

Another review that included 6 studies and 99 individuals found that taking folic acid supplements along with antidepressants could reduce symptoms of depression significantly more than taking an antidepressant alone.

That said, more research in the area of treatments for mental health disorders and folic acid is needed before making recommendations.

Dosage And Safety

Increasing the intake of folate from natural sources like food is generally considered safe. However, supplementing with high doses of folic acid has been associated with unwanted adverse effects.

Adverse effects of excess folic acid include masking a B12 deficiency, increased risk of prostate cancer, and compromised immune function. Nevertheless, toxicity is rare as your body readily removes excess folate, as it is a water-soluble vitamin.

The tolerable upper limit (UL) of this vitamin, or the highest dose unlikely to cause side effects, is 1,000 mcg per day. However, only synthetic forms of folate, like folic acid, have a UL, as there have been no reported side effects from a high intake of folate-rich foods.

It is also worth mentioning that people in the US meet their daily folate requirements, so taking a supplement is not always necessary.

For example, on average, males consume 602 mcg DFE (dietary folate equivalent) daily, which is greater than the daily consumption of 400 mcg DFE.

Therefore, taking a supplement can be a convenient way for some individuals to meet their everyday requirements. This is especially true for people at risk of deficiency, especially the older population.

Folic acid supplements come in different forms, such as a stand-alone nutrient or component of a multivitamin or B-complex vitamin, as well as a combination with other vitamins. They typically provide 680-1360 DFE, equalling 400-800 mcg of folic acid.
It is recommended not to exceed the UL of 1000 mcg per day unless advised to do so by a medical provider.

Also, remember that folic acid supplements can interact with commonly prescribed medications such as sulfasalazine, methotrexate, and several anti-epileptic drugs such as Carbatrol, Dilantin, and Depacon [11].

To learn more about how folic acid interacts with other medications and herbal supplements, visit the NHS’s detailed guide on taking folic acid with other medicines.

Sources Of Folates And Folic Acid

There are two ways to boost your vitamin B9 levels: your meal plan or supplement routine.

First, try adding more green leafy vegetables, legumes, citrus fruits, cereals, and wheat bran fortified with folic acid into your daily diet.
Some of the best sources of folate-rich foods include:

• Pork, shellfish, poultry, and liver.
• Peas, beans, and lentils.
• Kale, Spinach, Brussels sprouts, broccoli, cabbage, and asparagus.
• Yeast
• Fortified foods with added folic acid (including some brands of breakfast cereals)
• Orange juice and oranges
• Wheat bran and other whole grain foods.

You could also increase your folic acid levels by taking folic acid supplements to meet your vitamin B9 levels. It generally takes around four months to restore a deficiency.

The best source of folic acid usually depends on your current diet, lifestyle, and the cause of any deficiency. If you have a deficiency, it is advised to seek medical help [12].

Is Folic Acid Safe For Everyone?

Most children and adults can take folic acid. However, folic acid is not suitable for some. Tell your health care provider before starting to take folic acid if you [13]:

• Have cancer
• Have you ever had an allergic reaction to folic acid?
• Have low levels of Vitamin B12 or pernicious anaemia
• Are having a type of kidney dialysis known as haemodialysis
• Have a stent in your heart

What Supplements Should Men Take?

Even if you try to eat a perfect diet, it can still be challenging to get your daily dose of vitamins and minerals, which are important for the normal functioning of your body’s systems. While many nutrients come from a diet rich in fruits and vegetables, some men struggle to get in those servings. Not getting enough can negatively impact your long-term well-being.

Here are some essential supplements men should consider [14].

• Vitamin D – This vitamin is complicated to get from food sources, but it helps your body absorb calcium, improve mood, reduce inflammation, and boost immune health. Having a Vitamin D deficiency has been linked to various serious health issues, including dementia, depression, and heart disease. Some evidence also suggests that vitamin D can help increase the levels of testosterone in men.

• Fiber has a positive effect on several health issues, including heart disease, obesity, colon cancer, diverticulitis, and more.

• Magnesium is essential for blood glucose control, nerve function, protein synthesis, and more. Magnesium supplementation can support blood levels of testosterone and muscular health, especially when incorporated with exercise.

Note – Before adding any supplementation into your regimen, talk with a health care professional about whether supplements might be the best way to get what your body requires.

Conclusion

Folic acid is a man-made form of folate (vitamin B9). Although deficiency is not common among men, it has several benefits to men’s health; it may improve erectile dysfunction, heart health, fertility among subfertile men, and certain mental health ailments like depression.

Folate is found in various plant foods, fortified grains, and meats, but regardless, some individuals choose to take folic acid supplements if they are deficient. It is available in multiple forms, such as in multivitamins for men, as a standalone nutrient, or in combination with other vitamins.

High amounts of folic acid above the UL of 1000 mcg daily may have side effects, and folic acid supplements can interact with several medications. As with any dietary supplements, inform your medical provider before taking folic acid.