Cell protection, fertility and energy for men
Folic acid , also known as vitamin B9 , is a water-soluble vitamin from the B complex. It plays a central role in cell division, blood formation, and DNA synthesis , making it an essential vitamin not only during pregnancy but also for men.
A folic acid deficiency in men can manifest as fatigue, mood swings, difficulty concentrating, and reduced sperm quality . Furthermore, folic acid influences homocysteine levels , a marker for cardiovascular health—an often underestimated risk factor in men over 40.
What is folic acid and what is folate?
In everyday life, folic acid and folate are often used synonymously – however, there is a difference:
- Folate is the naturally occurring form in foods
- Folic acid is the synthetically produced form found in dietary supplements or fortified products.
In the body, both are converted into the active form 5-methyltetrahydrofolate (5-MTHF) , with genetic factors (e.g. MTHFR mutation) playing an important role.
What does the male body need folic acid for?
- DNA synthesis and cell division
- Blood formation (together with vitamin B12)
- Sperm development and quality
- Homocysteine breakdown (important for vascular protection)
- Neurotransmitter synthesis (serotonin, dopamine, norepinephrine)
- Supports liver detoxification
- Regeneration of skin, mucous membranes and muscles
Folic acid is therefore crucial for male fertility, energy and mental resilience - especially during periods of high physical or cognitive stress.
Signs of folic acid deficiency in men
- Chronic fatigue and lack of motivation
- Irritability or depressive mood
- Concentration problems (“brain fog”)
- Pale skin or burning tongue
- Potentially elevated homocysteine levels
- Reduced sperm count or motility
- Increased risk of cardiovascular disease
Since many of these symptoms are nonspecific, a deficiency often goes undetected for a long time - especially if other vital substances are also suboptimal (e.g. B12, iron, zinc).
Who is particularly at risk?
Certain groups have an increased risk of folic acid deficiency:
- Men with a one-sided diet (fast food, little vegetables)
- Vegetarians and vegans without targeted supplementation
- Chronically stressed or heavily exercised men
- People with gastrointestinal problems (e.g., irritable bowel syndrome, celiac disease)
- Men who regularly consume alcohol
- Carriers of an MTHFR gene mutation (approx. 10-15% of the population)
Especially when trying to conceive or with elevated homocysteine levels, a targeted folic acid analysis and, if necessary, supplementation can be useful.
How is the folic acid level determined?
The determination is made via:
- Serum folate reflects the short-term status
- Homocysteine levels in the blood rise with folic acid deficiency
- Measure vitamin B12 levels as well , since both have a synergistic effect.
In some cases, genetic testing for MTHFR polymorphisms is also helpful**,** to clarify whether a genetically determined conversion disorder is present.
What values are considered normal?
- Serum folate : > 5.4 ng/ml
- Optimal range: > 7 ng/ml , even > 10 ng/ml for women trying to conceive.
- Homocysteine : optimal below 10 µmol/l
A reduced folate level combined with an increased homocysteine level is a clear indication of a functional deficiency, even if the laboratory value is formally "still within the reference range".
How can you specifically increase folic acid levels?
About nutrition
- Green leafy vegetables (spinach, arugula, chard)
- Legumes (lentils, chickpeas, beans)
- Asparagus, broccoli, Brussels sprouts
- whole grain products
- Egg yolks, nuts, liver (in moderation)
Caution: Folic acid is heat-labile - prolonged cooking destroys large parts of the vitamin.
About supplements
- Folic acid supplements (400–800 µg/day)
- In case of MTHFR mutation: use 5-MTHF instead of synthetic folic acid.
- Combination supplements containing B12, B6, zinc and magnesium are advisable
lifestyle
- Reduce alcohol
- Optimize gut health
- Stress management (chronic stress increases folic acid consumption)
Folic acid and men's health: What are the connections?
- Sperm quality : Studies show that men with optimal folate levels have a higher sperm count and better motility.
- Testosterone effect : Folic acid supports cell development, which is crucial for the hormone's effect.
- Heart health : Folic acid protects blood vessels by breaking down homocysteine; this is relevant for men with high blood pressure or elevated CRP.
- Mental health : Folic acid deficiency can exacerbate depressive symptoms, especially in combination with low dopamine or serotonin levels.
Conclusion
Folic acid is far more than just a pregnancy vitamin; it is a key component of cell regeneration, blood formation, and male fertility . Anyone who frequently experiences fatigue, loss of libido, or is trying to conceive should definitely have their folic acid levels checked.
