Folate (Vitamin B9)
Folate (Vitamin B9)
Snapshot
Folate, also known as vitamin B9, is an essential water‑soluble vitamin that supports DNA synthesis, red blood cell formation, and proper neural development.
What is Folate (Vitamin B9)?
Folate refers to the naturally occurring forms of vitamin B9 found in foods, whereas folic acid is the synthetic form used in supplements and fortification. It plays a critical role in one‑carbon metabolism, facilitating methylation reactions that underpin genetic expression and cell division.
Where It Comes From
Dietary folate is abundant in leafy green vegetables (spinach, kale), legumes (lentils, chickpeas), asparagus, avocado, and liver. Folic acid appears in fortified grains, cereals, and in standalone supplement formulations.
Key Nutrients & Compounds
Folate coenzymes include tetrahydrofolate (THF) and 5‑methyltetrahydrofolate (5‑MTHF), which participate in the transfer of one‑carbon units necessary for nucleotide biosynthesis and homocysteine remethylation to methionine.
Health Benefits
Adequate folate intake prevents megaloblastic anemia by supporting healthy red blood cell production. It reduces elevated homocysteine levels, thereby promoting cardiovascular health. Folate is crucial during early pregnancy for neural tube closure, lowering the risk of neural tube defects such as spina bifida. It also supports mood regulation through neurotransmitter synthesis.
Recommended Dosage
The recommended dietary allowance for adults is 400 µg dietary folate equivalents (DFE) per day. Pregnant individuals should aim for 600 µg DFE daily. Many supplements provide 400 µg of folic acid or 400 µg of 5‑MTHF per tablet.
How to Use It
Folate can be consumed through a diet rich in folate‑containing foods and/or by taking a daily prenatal or B‑complex supplement. 5‑MTHF forms may be preferred by individuals with MTHFR genetic variations to ensure active folate availability.
Who Should Use It?
Pregnant and breastfeeding women, individuals with limited dietary variety, people taking medications that interfere with folate (e.g., methotrexate), and those with MTHFR gene polymorphisms may benefit from targeted folate supplementation.
Possible Interactions or Cautions
High folic acid intake (above 1,000 µg/day) may mask vitamin B12 deficiency, leading to neurological complications. Individuals on anticonvulsant medications or with cancer should consult a healthcare provider before supplementing.
Final Thoughts
Folate is a foundational nutrient for cellular growth, cardiovascular health, and neurological development. Prioritizing natural food sources and, when appropriate, using active folate supplements ensures optimal metabolic and reproductive outcomes.
Scientific Studies
Bailey, L. B. (2009). Folate in health and disease. CRC Press.
Molloy, A. M., et al. (2008). Effects of folic acid supplementation on maternal and fetal folate status in healthy women. American Journal of Clinical Nutrition, 87(1), 52–62. https://doi.org/10.1093/ajcn/87.1.52
Homocysteine Studies Collaboration. (2002). Homocysteine and risk of ischemic heart disease and stroke: a meta‑analysis. JAMA, 288(16), 2015–2022. https://doi.org/10.1001/jama.288.16.2015