Vitamin B9 (Folate/Folic Acid)

What is Vitamin B9 (Folate/Folic Acid)? A water-soluble B vitamin that is essential for cell division, DNA/RNA production, red blood cell formation and brain and nervous system development.

Two forms:

  • Folate – the natural form found in foods
  • Folic acid – the synthetic form used in supplements and fortified foods

Function

Role of Vitamin B9

 

DNA and Cell Growth

Supports proper cell division and repair

Red Blood Cell Production

Helps prevent certain types of anemia

Pregnancy

Prevents neural tube defects (spina bifida, anencephaly)

Brain and Mood Health

Supports mental function, may reduce depression risk

Heart Health

Helps lower homocysteine levels, reducing cardiovascular risk

 

Too Little Vitamin B9:
  • Megaloblastic anemia – fatigue, weakness
  • Neural tube defects in pregnancy
  • Irritability, depression, memory issues
  • Elevated homocysteine
  • Tongue and oral ulcerations
  • Changes in skin, hair or fingernail pigmentation
Groups at Risk of Deficiency:
  • Chronic alcohol users
  • Older adults
  • Pregnancy
  • Malabsorption conditions (celiac, inflammatory bowel disease)
  • Anomalies of MTHFR gene
Too Much Vitamin B9:
  • May mask vitamin B12 deficiency
  • May accelerate cancer growth
  • Natural folate (from food) – no known toxicity
Just Right (non-pregnant adults):
  • Recommended 400 microgram DFE (dietary folate equivalent)/day

 

Medication Interactions

(consult your doctor)

  • Methotrexate (cancer and autoimmune treatment)
  • Antiepileptics
  • Sulfasalazine (ulcerative colitis treatment)

 

Food Sources

Animal
  • Eggs
  • Seafood
  • Meat/Poultry
Fortified
  • Grains – cereals, pasta, rice
Plant based
  • Dark Greens – spinach, broccoli, brussels sprouts, asparagus
  • Legumes 
  • Citrus Fruits 
  • Avocados
  • Nuts and Seeds

Cooking tip:

Folate is heat and water sensitive. Use light steaming or roasting instead of boiling.

Reference: Folate – Health Professional Fact Sheet