• Vitamins and Supplements

Everything You Need to Know About Vitamin B9 (Folate)

Whether you want to ensure a healthy pregnancy or boost your brain function, vitamin B9 can be a great option.

Although this nutrient is often overlooked, it plays a vital role in supporting various bodily systems and maintaining your overall health. 

In this article, we’ll explore how vitamin B9 affects the body, dietary sources rich in this nutrient, and how to maintain your intake to effectively support your well-being. 

What is Vitamin B9?

Vitamin B9 — also known as folate — is an essential B vitamin that supports various bodily functions.

It plays a significant role in cell growth, the formation of DNA, and the creation of red blood cells, making it essential for our development.

This vitamin is also essential during periods of rapid growth — such as pregnancy and fetal development — where it helps prevent neural tube defects. 

Folic acid vs. folate

There are two main forms of vitamin B9: folic acid and folate.

Folate is the natural form of vitamin B9, which is found in foods like leafy greens, fruits, and legumes. It can be absorbed directly by the body, making it highly beneficial. 

Folic acid is the synthetic form of folate used in dietary supplements and added to fortified foods like bread, cereals, and pasta.

This form isn’t immediately active and requires the liver to convert it to folate before it can be absorbed. 

While folic acid supplementation can be useful for preventing deficiencies, it can sometimes build up in the blood — especially if you have difficulties converting and absorbing nutrients. 

This may increase your risk of a vitamin B9 overdose, which can have serious health consequences. We’ll go into more detail about this later.

How Does Vitamin B9 Affect the Body?

Supports cellular growth and repair

Folate plays a vital role in cell division and DNA creation.

It does this by ensuring that genetic material is copied accurately, which is crucial for the proper growth and repair of tissues throughout the body.

This function is also important during developmental periods — such as prenatal growth, childhood, and adolescence — to support proper growth.

Helps prevent birth defects

Folate is essential for proper fetal development during pregnancy.

Studies have shown that taking vitamin B9 supplements before conception and during the first trimester may reduce the risk of neural tube defects by as much as 80%.

Early evidence also suggests a connection between folic acid and a lower risk of autism, language development delays, and emotional issues in children.

Reduces the risk of cardiovascular disease 

Vitamin B9 can impact homocysteine levels in the blood, which can help reduce your risk of cardiovascular issues.

Homocysteine is a chemical that can cause amino acids to harden in your arteries and has been associated with various heart health issues.

Folate can reduce high levels of this chemical, lowering your risk of conditions like arteriosclerosis, stroke, and other cardiovascular diseases.

May help prevent cancer

While more research is needed, early evidence suggests that vitamin B9 may play a role in cancer prevention.

This is due to its involvement in DNA repair and production, which may prevent cancer cells from multiplying and becoming malignant. 

Some studies have also noted that an adequate folic acid intake may be linked to a lower risk of developing certain cancers, including colon, breast, and lung cancer. 

Improves cognitive function

Various cognitive diseases — including dementia and Alzheimer’s — have been linked to elevated homocysteine levels.

Since vitamin B9 can help lower homocysteine, evidence suggests that it may also reduce your risk of developing these diseases.

Vitamin B9 may also help treat symptoms of cognitive diseases, but there is currently no evidence to prove that folate can cure or completely prevent them.

Promotes better mental health

Adequate levels of vitamin B9 may help improve your mental well-being.

This is because folate is involved in the production of neurotransmitters like serotonin and dopamine — two compounds that regulate mood. 

If your brain produces enough of these neurotransmitters, it reduces your risk of developing conditions like depression and anxiety.

Studies have linked low folate levels with increased symptoms of these conditions, suggesting that taking folic acid supplements may help alleviate them.

However, medical professionals don’t recommend vitamin B9 as the primary treatment for depression or anxiety.

If you’ve been diagnosed with a mental health condition, it’s important to discuss an appropriate strategy with your doctor to ensure the most effective treatment.

5 Best Sources of Vitamin B9

Dark green leafy vegetables 

Leafy greens are some of the richest dietary sources of vitamin B9. This includes vegetables like:

• Spinach 

• Kale 

• Swiss chard

• Turnip greens 

Including a variety of these vegetables in your diet can help you maintain optimal folate levels, while providing additional nutrients to support your overall health.

Nuts and seeds 

Nuts and seeds are not only a great source of healthy fats and proteins, but they are also high in vitamin B9. This includes options like:

• Sunflower seeds

• Peanuts 

• Almonds 

Including even a small amount of nuts in your diet can help you maintain your folate intake.

If you don’t like the texture of nuts, you can also opt for their nut butter variants to obtain the same nutritional benefits. 

Organ meats 

Organ meats — such as liver and kidney — are packed with nutrients, including high levels of various B vitamins. 

Beef liver is especially rich in folate, providing 215 micrograms (mcg) per serving. However, these meats can also be high in cholesterol and should be consumed in moderation. 

Eggs 

Eggs are a versatile and widely available source of many vitamins and minerals, including folate.

One large egg contains around 22 mcg of vitamin B9 and is also rich in essential nutrients like protein, magnesium, and calcium.

Legumes 

Legumes — such as beans, peas, and lentils — are great sources of vitamin B9, especially for vegans and vegetarians. 

These foods are also high in other essential nutrients that can help you maintain your health, including protein and fiber.

What About Vitamin B9 Supplements?

Although most people can get enough folate through their diet, certain groups of people may benefit more from vitamin supplementation.

This primarily includes pregnant women who require more vitamin B9 due to this nutrient’s role in fetal development. 

Taking a folic acid supplement while pregnant can help ensure adequate levels of vitamin B9 to support your growing baby.

Other individuals that may benefit from a vitamin B9 supplement include:

• Individuals with dietary restrictions that limit their access to folate-rich foods

• People with certain medical conditions that affect nutrient absorption, such as celiac disease (CD)

It’s recommended to consult your doctor about an appropriate supplement dose for your condition to help you avoid complications. 

Precautions and Considerations for Vitamin B9

How much vitamin B9 do you need?

There are specific recommendations for vitamin B9, depending on your age, gender, and stage of life. Below are the different recommended daily intakes (RDIs) for folate:

• Adults: 400 mcg per day

• Pregnant and breastfeeding women: 500 to 600 mcg per day 

• Children and adolescents: 150 to 400 mcg per day

For infants and elderly individuals, it’s recommended to consult a doctor about an appropriate dose of vitamin B9 to support their overall well-being.

What happens if you consume too much vitamin B9?

Vitamin B9 is a water-soluble vitamin, which means any excess is excreted in urine. This also means it doesn’t build up in the body.

However, consuming too much folic acid — which is vitamin B9’s supplement form — can lead to potential health risks, such as:

• Masking a vitamin B12 deficiency, which can lead to neurological damage 

• Increasing your risk of developing certain types of cancer if you have precancerous conditions 

• Causing gastrointestinal issues, including nausea, bloating, and cramps 

If you suspect you may have developed folic acid toxicity, consult your doctor about the most appropriate way to address it. 

What happens if you don’t consume enough vitamin B9?

Although rare in developed countries like the United States, a folate deficiency can occur if you consistently consume less vitamin B9 than the RDI. This can cause issues like:

• Megaloblastic anemia 

• Neural tube defects

• Elevated homocysteine levels

• Impaired cognitive function

• Depression and mental health issues 

It’s important to address a vitamin B9 deficiency as soon as possible to avoid health complications. Consult your doctor about the best way to do this.

Where Can You Learn More About Healthy Lifestyle Habits?

If you’re looking for more information on healthy lifestyle habits to improve your overall well-being, LifeMD has got you covered.

A team of medical professionals is available to guide you on incorporating sufficient vitamins into your diet — all from the comfort of your home. 

Make an appointment with LifeMD to take control of your health today.

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