Vitamins
Vitamin B9 (Folate)
An essential B vitamin critical for DNA synthesis, cell division, and preventing birth defects
Quick Facts
Daily Needs
400 mcg DFE for adults, 600 mcg for pregnant women, 500 mcg for breastfeeding women
Importance
Folate is essential for DNA synthesis, cell division, red blood cell formation, and neural tube development during pregnancy.
Key Functions
- •DNA synthesis and repair
- •Cell division and replication
- •Red blood cell formation
- •Neural tube development in pregnancy
- •Amino acid metabolism
- •Homocysteine regulation
- •Nervous system function
- •Supports mental and emotional health
- •Protein metabolism
- •Works with other B vitamins in energy production
Deficiency Signs
- •Megaloblastic anemia (large, immature red blood cells)
- •Fatigue and weakness
- •Shortness of breath
- •Irritability
- •Headache
- •Pale skin
- •Glossitis (inflamed tongue)
- •Elevated homocysteine levels
- •Neural tube defects in developing fetuses
- •Depression
- •Impaired cognitive function
- •Poor immune function
Excess Signs
- •Masking of vitamin B12 deficiency
- •Sleep disturbances
- •Gastrointestinal distress
- •Skin reactions
- •Reduced zinc absorption
- •Possible acceleration of tumor growth in some cases
- •May interfere with certain medications
Best Food Sources
- •Leafy green vegetables (spinach, kale, arugula)
- •Legumes (lentils, chickpeas, black beans)
- •Asparagus
- •Broccoli
- •Citrus fruits
- •Avocados
- •Liver
- •Fortified grains and cereals
- •Brussels sprouts
- •Beets
Absorption Facts
- •Natural folate in food is less stable and bioavailable than synthetic folic acid
- •Folate absorption occurs primarily in the small intestine
- •Alcohol can impair folate absorption and increase excretion
- •Some medications interfere with folate metabolism (anticonvulsants, methotrexate)
- •Cooking can destroy up to 90% of folate in foods
- •The body stores approximately 3-4 months' worth of folate
- •Genetic variants (MTHFR) affect how efficiently the body metabolizes folate
Special Considerations
- •Pregnant women need higher folate intake to prevent neural tube defects
- •Those with MTHFR gene variants may benefit from methylfolate form
- •Certain medications deplete folate (methotrexate, some anticonvulsants, sulfasalazine)
- •High doses of folic acid may mask vitamin B12 deficiency symptoms
- •Excessive alcohol consumption increases folate requirements
- •Inflammatory bowel disease may reduce folate absorption
- •Supplemental folate needs vary based on individual genetics
- •Folate works synergistically with vitamins B6 and B12
About Vitamin B9 (Folate)
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