The best way to get Vitamin D is through sunlight, but every source of UVB light will do. In fact that is an important part of how Vitamin D was discovered,
There’s no risk of your body making too much Vitamin D from sun exposure,. This is what all sources agree on1
The best time to get vitamin D from the sun is when it is at its highest, which is around noon, depending on the season between 10 am and 3 pm or between 11 am and 2 pm. The sun’s angle needs to be between 35 degrees and 145 degrees so you get UVB rays, the ones that make Vitamin D. See image below:
You can find the angle of the sun by imagining an x axis parallel to the earth and estimating the angle the sun makes with the earth.
The solar zenith angle is the angle between the sun and the vertical Y axis, which you can see by imagining a pole where you are standing. The zenith angle is similar to the height angle but it is measured from the vertical Y axis rather than from the horizontal X axis, thus making the zenith angle = 90° – height. 42.1 With the sun directly overhead you thus have zenith zero, and at sunrise zenith 90.
Height and Zenith
Image: Height and Zenith. In the example above the solar height is about 60 degrees and the zenith is 90-60 is 30 degrees. Zenith +height always equals 90.3
UV for D Sun Chart
The UV for D Sun chart shows you how you can tell by the sun’s zenith or height how much Vitamin D you can potentially make from sunlight, provided you take care not to exaggerate with substances that sabotage Vitamin D formation in the body. Even if the sun’s height is as low as 35 degrees, on a clear day at zero altitude you can still get the recommended 800IU daily dose from it in just 12 minutes!
Calculate how long you need to stay in the sun to get the RDA (Recommended Daily Allowance) of Vitamin D, which is 800IU) IU stands for International Units,. Divide it by 40000 to get to the number of milligrams, which is 0.02.
The chart also shows how to altitude and surroundings into account when calculating how much Vitamin D you are getting from the sun. It also shows what the Vitamin D helpers and blockers are.
You can see what an abundance of Vitamin D we get, which is stored in the skin as previtamin D3. Your cholesterol which is every cell, can store it for a very long time, and you get enough very quickly.
1.Estimate the suns height by looking at your shadow. Is it as long as you, it is 45 degrees height, as well as zenith. Is it shorter than you? Then the sun is between 50 and 90 degrees height or between 40 and zero degrees zenith. Is it longer than you? Then it is between 0 and 40 degrees height or 90 and 50 degrees zenith.
As you can see in the UV for D Sun chart, being in the sun for an hour on a clear day at altitude zero (that means at sea level) with no water or snow at zenith 45, which is 45 height, which isn’t very high. already gives enough previtamin D for 10 days!
The links to the research it is based on can be found in the Vitamin D blog post on the Scentses website.5
UVICSZA stands for UV Index with Clear Sky at Zero Altitude, and no other influences.
2.To see how to adjust the UVICSZA numbers to fit your situation, look at your altitude (how high above sea level you are, then what the surroundings are (is there water, sand or snow), then what the weather conditions are (is it clear or cloudy).
That determines how many percent you need to add to the UVICSZA (The UVB on a clear day at zero altitude.(
Clouds give some reduction, but not as much as you would think, Even an overcast sky still transmits 31 % of the UV0B, which means you need to stay outside about 3 times as long as you would on a clear day to get the same amount of previtamin D.
Scattered clouds still transmit 89%., broken clouds still transmit 73%.
Snow gives an 80% gain!
That means that an hour in the snow on a sunny day at zero altitude when the sun’s zenith and height are 45 degrees, gives you enough previtamin D for 18 days! That’s why people with rickets weren’t found in Northern countries where the sun does not get above 30 degrees for half the year. In the rest of the year they got more than enough Vitamin D from the sun to bridge that period. Children with Rickets were found in the streets of London where the houses were built in such a way that there was never any sun at all. And they did not have to go to Florida to get cured. Just the English sun was good enough. 6
Sand gives a 25% increase, and water a 30% increase meaning you get enough for over 12 days in an hour at zenith 45.
There is a 4% increase for every 350 meters increase in altitude,
A 1% loss for every centimeter under water, but of course that is generously compensated by the 30% increase the reflection of the water gives.
Shade only gives a 90% reduction, which means that even then still 10 percent comes through.
And you don’t have to torture yourself with bare skin if the weather does not permit it.. Kurt Huldischinsky was able to heal rickets one arm by shining a UV-B light on the other, which is how Vitamin D was discovered. In fact, if you feel cold, that will sabotage Vitamin D uptake. So your Vitamin D uptake with less bare skin and being comfortable will be higher than with more bare skin but being cold.
You even get it through the eyes, so no worries about the Inuit not getting enough, especially as long as they still have snow, which enhances UV light, and thus per-Vitamin D formation in the skin, with 80%
Vitamin D helpers are Calcium, magnesium, Vitamin K2, which we make ourselves with Vitamin K1 and Lactobacillus lactis, Vitamin B5, Lysine, Zinc, all from organic food of course.
And when people have a lack of Vitamin D, there are plenty of other possible problems
Vitamin D blockers are anything that damages the skin, like Sodium lauryl Sulfate in soap,
Smoking and Excessive alcohol sabotages Vitamin D formation.
Olive oil and Apple cider vinegar enhance Vitamin and mineral uptake.
You will get infinitely more Vitamin D from the sun than you could ever hope to get safely orally.
And more importantly, our body gets to decide when and how to use it, instead of us throwing it in randomly at times when it is not the right timing for the body and not the right quantity, since oral vitamin D needs to be used immediately. It can’t be stored in the skin for the body to use whenever and however it needs it, as is the case for sun sourced pre vitamin D can. In the body’s harmony, sun sourced Vitamin D is the skilled musician playing at the right beat at the right time, whereas oral vitamin D is the tone deaf amateur who blurts out his notes with no regard for what the rest of the orchestra is doing. Even if he accidentally hits a right note, it will still be at the wrong time and volume.
We are always told Vitamin B12 is fat soluble. It is not. It is water soluble. We are always told that we should not consume Folate and Vitamin B12 together, while it is essential they work together for the formation of red blood cells, and for forming serotonin and dopamine! We are told that Folic Acid hides Vitamin B12 deficiency, while Folic Acid interferes with B12 and aggravates B12 deficiency. And according to the Be Well study, Covid 19 not only resembles Vitamin B12 deficiency, Covid 19 symptoms are also alleviated with Vitamin B12 supplementation.
It says:
“Vitamin B12 is essential for red blood cell synthesis, nervous system health, myelin synthesis, cellular growth and the rapid synthesis of DNA. The active forms of vitamin B12are hydroxo-, adenosyl- and methyl-cobalamin. Vitamin B12acts as a modulator of gut microbiota and low levels of B12elevate methylmalonic acid and homocysteine, resulting in increased inflammation, reactive oxygen species and oxidative stress . Hyperhomocysteinemia causes endothelial dysfunction, activation of platelet and coagulation cascades, megaloblastic anemia, disruption of myelin sheath integrity and decreased immune responses.However, SARS-CoV-2 could interfere with vitamin B12metabolism, thus impairing intestinal microbial proliferation. Given that, it is plausible that symptoms of vitamin B12deficiency are close to COVID-19 infection such as elevated oxidative stress and lactate dehydrogenase, hyperhomocysteinemia, coagulation cascade activation, vasoconstriction and renal and pulmonary vasculopathy . In addition, B12deficiency can result in disorders of the respiratory, gastrointestinal and central nervous systems . Surprisingly, a recent study showed that methylcobalamin supplements have the potential to reduce COVID-19-related organ damage and symptoms . A clinical study conducted in Singapore showed that COVID-19 patients who were given vitamin B12supplements (500 μg), vitamin D (1000 IU) and magnesium had reduced COVID-19 symptom severity and supplements significantly reduced the need for oxygen and intensive care suppor.”1
Vitamin B12 is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement and a prescription medication. Because vitamin B12 contains the mineral cobalt, compounds with vitamin B12 activity are collectively called “cobalamins” 5
Fat-soluble vitamins are stored in the body’s liver, fatty tissue, and muscles. The four fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.
Water-soluble vitamins are not stored in the body.6
The exact time that water-soluble vitamins circulate in your body will depend on factors like age, nutrient status, diet, and the like. However, most are depleted within 1-2 days, which means replenishing them daily to ensure sufficient levels if critical for optimal health and performance. 7
Vitamin B12 binds to the protein in the foods we eat. In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form. From there, vitamin B12 combines with a protein called intrinsic factor so that it can be absorbed further down in the small intestine.8
A B vitamin complex supplement is often touted to boost energy levels and mood. People who have a B vitamin deficiency may feel a rise in energy levels after using the supplement because the vitamin is directly involved in making healthy blood cells and can correct anemia if present. However, there is no evidence of benefit if people without a deficiency take extra B vitamins.
Vitamin B12 is involved in helping the body:
make red blood cells and keeping the nervous system healthy
release energy from food
use folate
The interaction between Vitamin B and Folate:
Vitamin B12 is an especially important vitamin for maintaining healthy nerve cells, and it helps in the production of DNA and RNA, the body’s genetic material. Vitamin B12 works closely with vitamin B9, also called Folate, to help make red blood cells and to help iron work better in the body. Folate and B12 work together to produce S-adenosylmethionine (SAMe), a compound involved in immune function and mood.9
Vitamins B12, B6, and B9 work together to control blood levels of the amino acid homocysteine. High levels of homocysteine are associated with heart disease. However, researchers are not sure whether homocysteine is a cause of heart disease or just a marker that indicates someone may have heart disease.10
B9 (folate) + B12 (cobalamin): Many of the functions of folate and B12 are linked because of their complementary roles in the “folate” and “methionine” cycles. Low levels of B12 can result in a functional folate deficiency, as folate becomes trapped in the form of methyltetrahydrofolate.
Proper function of the folate cycle is essential for the synthesis and regeneration of tetrahydrobiopterin, a cofactor for enzymes that convert amino acids to monoamine neurotransmitters (Serotonin, Melatonin, Dopamine, Noradrenaline,Aadrenaline) and Nitric Oxide
They’re also heavily involved in red blood cell production and proper function of the nervous system.11
Both Folate and Vitamin B12 deficiency are due to the induction of a functional Folate deficiency, which in turn is induced by B12 deprivation.
The interrelationship between these two Vitamins is best explained by the methyl trap hypothesis stating that Vitamin B12 deficiency can lead to lowered levels of methionine synthetase, which results in a functional folate deficiency by trapping an increased proportion of folate as the 5-methyl derivative. 12
In addition, as 5-methyl-H4PteGlu is a poor substrate for folylpolyglutamate synthetase, there is a decreased synthesis of folylpolyglutamates and consequently a decreased retention of folates by tissues. The real Folate deficiency that ensues because of decreased tissue Folate levels is probably as important physiologically as the functional deficiency caused by the methyl trap. The sparing effect of methionine can be explained by adenosylmethionine inhibition of methylenetetrahydrofolate reductase, which would prevent the buildup of 5-methyl-H4PteGlun. A deficiency in vitamin B12 would not, in itself, be sufficient to cause a disturbance in folate metabolism.
The deficiency would have to result in lowered methyltransferase levels before any such disturbance would be manifest. 13
Megaloblastic anemia—a condition of larger than normal sized red blood cells and a smaller than normal amount; this occurs because there is not enough vitamin B12 in the diet or poor absorption
Fatigue, weakness
Nerve damage with numbness, tingling in the hands and legs
Memory loss, confusion
Dementia
Depression
Seizures
Cardiovascular disease
Impaired Cognitive function
Schizofrenia
Vitamine B12 deficiencey may showup as folate deficiency, since without vitamine B12, folate cannot synthesize properly.
Vitamin B12 is a water-soluble vitamin, so any unused amount will exit the body through the urine. Generally, up to 1000 mcg a day of an oral tablet to treat a deficiency is considered safe. The Institute of Medicine states “no adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals.”
Recommended Amounts
RDA: The Recommended Dietary Allowance for men and women ages 14 years and older is 2.4 micrograms (mcg) daily. For pregnancy and lactation, the amount increases to 2.6 mcg and2.8 mcg daily, respectively. [1]
UL: A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side effects in the general population. No upper limit has been set for vitamin B12, as there is no established toxic level. However, some evidence suggests that supplements of 25 mcg per day or higher may increase the risk of bone fractures. [2]
Adults (aged 19 to 64) need about 1.5 micrograms a day of vitamin B12.
As vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.
Vitamin B12 Food Sources
Good sources in micrograms of B12 per 100 grams or in case of fluids, 100 ml of:
1Be well: A potential role for vitamin B in COVID-19,PMC, August 15, 2020, Shakoor H, Feehan J, Mikkelsen K, Al Dhaheri AS, Ali HI, Platat C, Ismail LC, Stojanovska L, Apostolopoulos V. Be well: A potential role for vitamin B in COVID-19. Maturitas. 2021 Feb;144:108-111. doi: 10.1016/j.maturitas.2020.08.007. Epub 2020 Aug 15. PMID: 32829981; PMCID: PMC7428453.Hira Shakoor,a Jack Feehan,b,c Kathleen Mikkelsen,b Ayesha S. Al Dhaheri,a Habiba I. Ali,a Carine Platat,a Leila Cheikh Ismail,d,e Lily Stojanovska,a,b and Vasso Apostolopoulosb,* Department of Food, Nutrition and Health, College of Food and Agriculture, Al Ain, United Arab Emirates University, United Arab Emirates
bInstitute for Health and Sport, Victoria University, Melbourne, Australia
cDepartment of Medicine, Western Health, The University of Melbourne, Melbourne, Australia
dClinical Nutrition and Dietetics Department, College of Health Sciences, University of Sharjah, Sharjah, United Arab Emirates
There is a huge difference between what the research says and what we are told about Folate and Folic Acid, as well as the interaction between Folate and Vitamin B12.
We are told that Folic Acid and Folate are the same. They are not.
We are told that we should not eat Folate and Vitamin B12 together, while they need each other to make red blood cells.
We are told that Vitamin B12 is fat soluble , while it is water soluble, which means it only stays inour body for 1 or 2 days and we need to eat it daily.
What does it matter? A lot, since both Folate and Vitamin B12 are needed for your mental health!
Molecular formula, Molecular Structure and Physiology
Folate needs Vitamin C and Vitamin B12 to be synthesized properly.
Folic Acid is called the synthetic form of folate, but in fact it is very different.
Folate and Folic Acid both help the body create new cells, such as red blood cells.
But whereas Folate is water soluble, Folic Acid is fat soluable.
So Folate goes through the digestive system and enters the bloodstream through the gut. From there, Folate passes into the liver for processing. Any excess passes to the kidneys, and from the kidneys, it leaves the body in urine. 5
By contrast, unmetabolized Folic Acid is stored as fat.
Taking too much of fat-soluble vitamins can cause health problems. The body stores them in fat reserves, so they can build up over time, causing weight gain.
As for Folate, as it dissolves in water, it is very hard to have too much of it, because the body can get rid of excesses easily
So they are very different.
Unmetabolized Folic acid competes with real Folate molecules for Folate receptors and can crowd out the real Folate your body gets. 6
The abundance of added Folic Acid in the food supply has left way more of it coursing through our veins than was originally intended and there are no long-term trials on the health consequences of having lots of unmetabolized Folic Acid in your body.7
A recent randomized clinical trial suggested that Folic Acid supplementation (1000 g/d for 6 years) increased the risk of some types of colorectal neoplasia in those with a recent history of colorectal adenomas.8
It is always pretended that Folic Acid masks Vitamin B12 deficiency. But a study done in 2007 shows Folic Acid aggravates Vitamin B12 deficiency, and speaks of a negative interaction between Folic Acid and Vitamin B12.9
Folate needs Vitamin C and Vitamin B12 to metabolize.
Signs of Folate deficiency can include: megaloblastic anemia (a condition arising from a lack of folate in the diet or poor absorption that produces less red blood cells, and larger in size than normal); weakness, fatigue; irregular heartbeat; shortness of breath; difficulty concentrating; hair loss; pale skin; mouth sores.
The following conditions may put people at increased risk of Folate deficiency:
Both folate and B12 are involved in making red blood cells, and a shortage of either can result in anemia.
Low levels of B12 can result in a functional Folate deficiency, as Folate becomes trapped in the form of methyltetrahydrofolate. Proper function of the Folate cycle is essential for the synthesis and regeneration of tetrahydrobiopterin, a cofactor for enzymes that convert amino acids to monoamine neurotransmitters (serotonin, melatonin, dopamine, noradrenaline, adrenaline) and Nitric Oxide They’re also heavily involved in red blood cell production and proper function of the nervous system.12
The interrelationship between Folate and Vitamin B12, is best explained by the methyl trap hypothesis stating that Vitamin B12 deficiency can lead to lowered levels of methionine synthetase, which results in a functional Folate deficiency by trapping an increased proportion of Folate as the 5-methyl derivative. 13
In addition, as 5-methyl-H4PteGlu is a poor substrate for folylpolyglutamate synthetase, there is a decreased synthesis of folylpolyglutamates and consequently a decreased retention of Folates by tissues.
The real Folate deficiency that ensues because of decreased tissue Folate levels is probably as important physiologically as the functional deficiency caused by the methyl trap. The sparing effect of methionine can be explained by adenosylmethionine inhibition of methylenetetrahydrofolate reductase, which would prevent the buildup of 5-methyl-H4PteGlun.
A deficiency in Vitamin B12 would not, in itself, be sufficient to cause a disturbance in Folate metabolism. The deficiency would have to result in lowered methyltransferase levels before any such disturbance would be manifest. 14
Alcoholism.
Chronic alcohol exposure impairs Folate absorption by inhibiting expression of the reduced Folate carrier and decreasing the hepatic uptake and renal conservation of circulating folate. 15
Pregnancy. The need for Folate increases during pregnancy as it plays a role in the development of cells in the fetus.
Intestinal surgeries or digestive disorders that cause malabsorption. Celiac disease and inflammatory bowel disease can decrease the absorption of folate. Surgeries involving the digestive organs or that reduce the normal level of stomach acid may also interfere with absorption.
Genetic variants. People carrying a variant of the gene MTHFR cannot convert folate to its active form to be used by the body.
Overload
Folic AcidToxicity is possible, Folate toxicity is not.
It is extremely rare to reach a toxic level when eating Folate from food sources.
There is danger of Folic Acid toxicity.
Excess Folic Acid may exacerbate weight gain, fat accumulation, and inflammation caused by consumption of a high fat diet. 16
It is important to maintain adequate levels of both folate and vitamin B12.
How much folate do I need?
Recommended Amounts of Folate
The current daily value (% DV) for folate is 400μg.
RDA: The Recommended Dietary Allowance for folate is listed as micrograms (mcg) of dietary folate equivalents (DFE).
Men and women ages 19 years and older should aim for 400 mcg DFE.
Pregnant and lactating women require 600 mcg DFE and 500 mcg DFE, respectively.
People who regularly drink alcohol should aim for at least 600 mcg DFE of folate daily since alcohol can impair its absorption.
Adults need 200 micrograms of folate a day. A microgram is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg).or as mcg.
There are no long-term stores in the body, so you need to eat folate-containing foods frequently.
A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side effects in the general population. The UL for adults for folic acid from fortified food or supplements (not including folate from food) is set at 1,000 mcg a day.
If you’re pregnant or could get pregnant.
Though the recommendation for pregnancy is 400-600mcg of Folate, this is the minimal amount needed to prevent birth defects. When using folate instead of folic acid), it is often advisable to take more than the minimum, like 800-1200 mcg of folate.18
Folate Food Sources
Folate is sensitive to destruction by heat, oxidation and UV light.19So while the raw version of any food will have more folate than the heated one, there is still enough left in heated foods.
5Excess Folic Acid Increases Lipid Storage, Weight Gain, and Adipose Tissue Inflammation in High Fat Diet-Fed Rats,PubMed, September 23, 2016, Kelly KB, Kennelly JP, Ordonez M, Nelson R, Leonard K, Stabler S, Gomez-Muñoz A, Field CJ, Jacobs RL. Excess Folic Acid Increases Lipid Storage, Weight Gain, and Adipose Tissue Inflammation in High Fat Diet-Fed Rats. Nutrients. 2016 Sep 23;8(10):594. doi: 10.3390/nu8100594. PMID: 27669293; PMCID: PMC5083982.Karen B Kelly 1, John P Kennelly 2, Marta Ordonez 3, Randal Nelson 4, Kelly Leonard 5, Sally Stabler 6, Antonio Gomez-Muñoz 7, Catherine J Field 8, René L Jacobs 9 10, 1Department of Agricultural, Food & Nutritional Science, University of Alberta, Edmonton, AB T6G2P5, Canada. kkelly1@ualberta.ca.
2Department of Agricultural, Food & Nutritional Science, University of Alberta, Edmonton, AB T6G2P5, Canada. jkennell@ualberta.ca.
3Department of Biochemistry and Molecular Biology, Faculty of Science and Technology, University of the Basque Country (UPV/EHU), Bilbao 48080, Spain. marta.ordonez87@gmail.com.
4Department of Agricultural, Food & Nutritional Science, University of Alberta, Edmonton, AB T6G2P5, Canada. rn1@ualberta.ca.
5Department of Agricultural, Food & Nutritional Science, University of Alberta, Edmonton, AB T6G2P5, Canada. kmd4@ualberta.ca.
6Department of Medicine, University of Colorado School of Medicine, Aurora, CO 80206, USA. Sally.Stabler@ucdenver.edu.
7Department of Biochemistry and Molecular Biology, Faculty of Science and Technology, University of the Basque Country (UPV/EHU), Bilbao 48080, Spain. antonio.gomez@ehu.es.
8Department of Agricultural, Food & Nutritional Science, University of Alberta, Edmonton, AB T6G2P5, Canada. cjfield@ualberta.ca.
9Department of Agricultural, Food & Nutritional Science, University of Alberta, Edmonton, AB T6G2P5, Canada. rjacobs@ualberta.ca.
8If high folic acid aggravates vitamin B12 deficiency what should be done about it?Johnson MA. If high folic acid aggravates vitamin B12 deficiency what should be done about it?PubMed, October 2007, Nutr Rev. 2007 Oct;65(10):451-8. doi: 10.1111/j.1753-4887.2007.tb00270.x. PMID: 17972439.Mary Ann Johnson Faculty of Gerontology, Department of Foods and Nutrition, Dawson Hall, Building 1010, University of Georgia, Athens, GA 30602-3622, USA. mjohnson@fcs.uga.edu1,https://pubmed.ncbi.nlm.nih.gov/17972439/
9If high folic acid aggravates vitamin B12 deficiency what should be done about it?Johnson MA. If high folic acid aggravates vitamin B12 deficiency what should be done about it?PubMed, October 2007, Nutr Rev. 2007 Oct;65(10):451-8. doi: 10.1111/j.1753-4887.2007.tb00270.x. PMID: 17972439.Mary Ann Johnson Faculty of Gerontology, Department of Foods and Nutrition, Dawson Hall, Building 1010, University of Georgia, Athens, GA 30602-3622, USA. mjohnson@fcs.uga.edu1,https://pubmed.ncbi.nlm.nih.gov/17972439/
11The effects of nutrients on mood,PubMed, September 1999, Benton D, Donohoe RT. The effects of nutrients on mood. Public Health Nutr. 1999 Sep;2(3A):403-9. doi: 10.1017/s1368980099000555. PMID: 10610080, D Benton 1, R T Donohoe, Department of Psychology, University of Wales Swansea, Swansea, UK. d.benton@swansea.ac.uk, https://pubmed.ncbi.nlm.nih.gov/10610080/
12How Long Do Vitamins Stay in Your System? – A Complete Guide
13Vitamin B12-folate interrelationships, PubMed, 1985, Shane B, Stokstad EL. Vitamin B12-folate interrelationships. Annu Rev Nutr. 1985;5:115-41. doi: 10.1146/anurev.nu.05.070185.000555. PMID: 3927946.B Shane, E L Stokstad, https://pubmed.ncbi.nlm.nih.gov/3927946/n
14Vitamin B12-folate interrelationships, PubMed, 1985, Shane B, Stokstad EL. Vitamin B12-folate interrelationships. Annu Rev Nutr. 1985;5:115-41. doi: 10.1146/anurev.nu.05.070185.000555. PMID: 3927946.B Shane, E L Stokstad, https://pubmed.ncbi.nlm.nih.gov/3927946/n
15Metabolic interactions of alcohol and folate,Halsted CH, Villanueva JA, Devlin AM, Chandler CJ. Metabolic interactions of alcohol and folate. J Nutr. 2002 Aug;132(8 Suppl):2367S-2372S. doi: 10.1093/jn/132.8.2367S. PMID: 12163694. Charles H Halsted 1, Jesus A Villanueva, Angela M Devlin, Carol J Chandler, Department of Internal Medicine, University of California, Davis, 95616, USA. chhalsted@ucdavis.edu , https://pubmed.ncbi.nlm.nih.gov/12163694/
16Excess Folic Acid Increases Lipid Storage, Weight Gain, and Adipose Tissue Inflammation in High Fat Diet-Fed Rats,PubMed, September 23, 2016, Kelly KB, Kennelly JP, Ordonez M, Nelson R, Leonard K, Stabler S, Gomez-Muñoz A, Field CJ, Jacobs RL. Excess Folic Acid Increases Lipid Storage, Weight Gain, and Adipose Tissue Inflammation in High Fat Diet-Fed Rats. Nutrients. 2016 Sep 23;8(10):594. doi: 10.3390/nu8100594. PMID: 27669293; PMCID: PMC5083982.Karen B Kelly 1, John P Kennelly 2, Marta Ordonez 3, Randal Nelson 4, Kelly Leonard 5, Sally Stabler 6, Antonio Gomez-Muñoz 7, Catherine J Field 8, René L Jacobs 9 10, 1Department of Agricultural, Food & Nutritional Science, University of Alberta, Edmonton, AB T6G2P5, Canada. kkelly1@ualberta.ca.
2Department of Agricultural, Food & Nutritional Science, University of Alberta, Edmonton, AB T6G2P5, Canada. jkennell@ualberta.ca.
3Department of Biochemistry and Molecular Biology, Faculty of Science and Technology, University of the Basque Country (UPV/EHU), Bilbao 48080, Spain. marta.ordonez87@gmail.com.
4Department of Agricultural, Food & Nutritional Science, University of Alberta, Edmonton, AB T6G2P5, Canada. rn1@ualberta.ca.
5Department of Agricultural, Food & Nutritional Science, University of Alberta, Edmonton, AB T6G2P5, Canada. kmd4@ualberta.ca.
6Department of Medicine, University of Colorado School of Medicine, Aurora, CO 80206, USA. Sally.Stabler@ucdenver.edu.
7Department of Biochemistry and Molecular Biology, Faculty of Science and Technology, University of the Basque Country (UPV/EHU), Bilbao 48080, Spain. antonio.gomez@ehu.es.
8Department of Agricultural, Food & Nutritional Science, University of Alberta, Edmonton, AB T6G2P5, Canada. cjfield@ualberta.ca.
9Department of Agricultural, Food & Nutritional Science, University of Alberta, Edmonton, AB T6G2P5, Canada. rjacobs@ualberta.ca.
17 If high folic acid aggravates vitamin B12 deficiency what should be done about it?PubMed, October 2007, Nutr Rev. 2007 Oct;65(10):451-8. doi: 10.1111/j.1753-4887.2007.tb00270.x. PMID: 17972439.Mary Ann Johnson Faculty of Gerontology, Department of Foods and Nutrition, Dawson Hall, Building 1010, University of Georgia, Athens, GA 30602-3622, USA. mjohnson@fcs.uga.edu1,https://pubmed.ncbi.nlm.nih.gov/17972439/
19Folate content and retention in selected raw and processed foods, PubMed, September 2010, Bassett MN, Sammán NC. Folate content and retention in selected raw and processed foods. Arch Latinoam Nutr. 2010 Sep;60(3):298-305. PMID: 21612148., Instituto Superior de Investigaciones Biológicas, Departamento Bioquimica de la Nutrición, Facultad de Bioquímica, Quimica y Farmacia, Universidad Nacional de Tucumin, Chacabuco, Tucumán, Argentina. https://pubmed.ncbi.nlm.nih.gov/21612148/
Scentses 