Learn all about Vitamin B9 (Folate)
What is Vitamin B9 (Folate)?
Support DNA synthesis & heart health with active folate (B9). Superior methylated form for optimal absorption & utilisation. Nurture your cells!
Benefits of Vitamin B9 (Folate)
"Folate represents one of the clearest public health success stories in nutrition. The dramatic reduction in neural tube defects following mandatory folic acid fortification demonstrates how targeted nutritional interventions can transform population health outcomes. What makes folate particularly fascinating is its wide-ranging metabolic influence - from embryonic development to DNA integrity throughout life. The emerging research on gene-nutrient interactions, particularly involving MTHFR polymorphisms, highlights how personalised approaches to folate nutrition may become increasingly important."
- Dr Caroline Hoffman, PhD in Nutritional Epidemiology, University College London (source)
How to use Vitamin B9 (Folate)
Dosage
Adults: 400mcg DFE daily; Women planning pregnancy or in early pregnancy: 600-800mcg DFE daily (Dietary Folate Equivalents)
Timing
Can be taken with or without food; consistent daily intake is important, especially for women of childbearing age
Notes
Methylfolate (5-MTHF) form may be better utilised by those with MTHFR gene variants; absorption may be enhanced when taken with vitamin B12
Who should take Vitamin B9 (Folate)?
- Women of childbearing age, especially those planning pregnancy
- Pregnant and breastfeeding women (with healthcare provider guidance)
- Individuals with elevated homocysteine levels
- People with limited consumption of folate-rich foods
- Those with certain genetic variants (particularly MTHFR polymorphisms)
- Individuals with malabsorption conditions or taking medications that deplete folate
How does Vitamin B9 (Folate) work?
Folate functions primarily after conversion to its active form, 5-methyltetrahydrofolate (5-MTHF), which serves as a methyl donor in numerous biochemical reactions. This methylation capacity enables folate to participate in DNA synthesis by supporting the conversion of deoxyuridine monophosphate (dUMP) to deoxythymidine monophosphate (dTMP), a nucleotide essential for DNA replication and repair. Folate also facilitates the conversion of homocysteine to methionine, which subsequently forms S-adenosylmethionine (SAM), a universal methyl donor involved in gene expression regulation. Additionally, folate works synergistically with vitamins B12 and B6 in the one-carbon metabolism pathway, which affects numerous physiological processes including neurotransmitter synthesis and red blood cell formation.
Frequently asked questions
Natural sources of Vitamin B9 (Folate)
Dark leafy greens provide exceptional folate content, with spinach, kale, and turnip greens being particularly rich sources. Other significant food sources include legumes (lentils, chickpeas, beans), asparagus, Brussels sprouts, broccoli, citrus fruits, avocado, and liver. Many breakfast cereals, breads, pasta, and rice products are fortified with folic acid in numerous countries to ensure adequate population intake. Processing and cooking, especially in water, can significantly reduce folate content in foods, with losses ranging from 50-90% depending on the cooking method and duration.
Potential side effects & risks
Warnings
High-dose folic acid supplementation may mask vitamin B12 deficiency symptoms while allowing neurological damage to progress undetected. Those with history of certain cancers should consult healthcare providers before supplementation, as folate's role in cell division has raised theoretical concerns about potential tumour progression. Individuals with MTHFR polymorphisms may respond better to methylfolate than folic acid.
Side effects
Generally well-tolerated at recommended intakes. Rare reports of nausea, bloating, sleep disturbances, or skin reactions at higher doses. Excessive synthetic folic acid (not naturally occurring folate) may accumulate as unmetabolised folic acid in the bloodstream.
Interactions
May interact with certain anticonvulsants, methotrexate, sulfasalazine, and trimethoprim, potentially requiring dosage adjustments. High-dose folic acid may reduce the effectiveness of specific anti-malarial and anti-seizure medications. Zinc supplements may reduce folate absorption when taken simultaneously.