Vitamin B9 (folic acid)

Vitamin B9, widely known as folic acid or folate, plays a key role in numerous biochemical processes in the human body.

It is essential for DNA and RNA synthesis, the development of the nervous system, and the formation of red blood cells.

Benefits for the Body

Homocysteine Level. There is evidence suggesting that folic acid may help lower homocysteine levels, which in turn may reduce the risk of cardiovascular diseases.

Aging. Some studies show that adequate intake of vitamin B9 may help slow down aging processes and maintain cognitive function in older age.

During Pregnancy. Vitamin B9 is particularly important for pregnant women, as its deficiency can lead to severe developmental defects in the fetus, such as spina bifida and anencephaly.

Skin Health. It promotes cell renewal and helps maintain skin health, making it a popular ingredient in cosmetic products.

Nervous System. It aids in the production of neurotransmitters, which are important for signal transmission between nerve cells.

Heart Health. It helps lower cholesterol levels and supports normal blood pressure.

Prevention of Certain Types of Cancer. Studies show that adequate intake of vitamin B9 may reduce the risk of developing colorectal cancer and other forms of cancer.

Sleep Quality. Some studies suggest that folic acid levels may be related to sleep quality and sleep disorders.

Reproductive Health. Folic acid is important for sperm health and may enhance fertility in men.

Serotonin Production. It is involved in the production of serotonin, which is important for mood regulation and may help in combating depression.

Recommended Daily Doses

Daily doses of folic acid vary based on age, gender, and physiological condition (e.g., pregnancy):

• Adults: 400 mcg/day
• Pregnant Women: 600 mcg/day
• Lactating Mothers: 500 mcg/day

Possible forms and their learnability

Nutrient forms are listed from best to worst:

L-methylfolate (5-MTHF). This is the active form of folate that is used by the body directly without the need for additional conversion. L-methylfolate easily crosses the blood-brain barrier, which is especially important for maintaining the functions of the nervous system.

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NOW Foods, Methyl Folate, 5,000 mcg, 50 Veg Capsules

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Lake Avenue Nutrition, Methyl Folate, 800 mcg, 120 Veggie Capsules

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Folinic acid (leucovorin). This is a form of folate that does not require activation by the enzyme dihydrofolate reductase and can be utilized by the body more efficiently than folic acid.

Folic acid. Synthetic form of vitamin B9, often used in supplements and for food fortification. To be activated in the body, folic acid must be converted into active forms, which may be inefficient in some people, especially with genetic variations of the MTHFR enzyme.

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Nature Made, Folic Acid, 250 Tablets

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≈ $6.31

Nature's Truth, Folic Acid, 800 mcg, 250 Tablets

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More 9 products

Product	Price, $
21st Century, Folic Acid, 400 mcg, 250 Easy to Swallow Tablets	4.28
21st Century, Folic Acid, 800 mcg, 180 Easy to Swallow Tablets	5.34
Mason Natural, Folic Acid, 400 mcg, 100 Tablets	4.02
Nutricost, Folic Acid, 1,000 mcg, 240 Capsules	18.23
NOW Foods, Folic Acid, 800 mcg, 250 Tablets	6.75
Nature's Bounty, Folic Acid, 800 mcg, 250 Tablets	8.71
Source Naturals, Folic Acid, 800 mcg, 500 Tablets	15.65
Swanson, Folic Acid, 800 mcg, 250 Capsules	7.10
The Vitamin Shoppe, Folic Acid, 680 mcg DFE, 300 Tablets	9.96

Dietary folates. Natural forms of folate found in foods such as leafy green vegetables, legumes, and citrus fruits. While they are beneficial, their bioavailability may be lower compared to synthetic forms, and they can be degraded during cooking.

Symptoms and Consequences of Deficiency

Vitamin B9 deficiency can lead to a range of diseases and conditions affecting overall health. This vitamin is especially important for pregnant women, as its deficiency increases the risk of neural tube defects in the fetus.

Deficiency Symptoms may include fatigue, headaches, pale skin, irritability, and digestive disorders.

Depression. Studies have shown that a lack of vitamin B9 may be associated with depression and other mental disorders, making adequate intake important for mental well-being.

Anemia. Prolonged folic acid deficiency can lead to megaloblastic anemia, characterized by enlarged and deformed red blood cells (they become large and immature).

Potential Risks and Complications from Excess

Excess vitamin B9 can lead to a number of undesirable consequences. This is especially true for the synthetic form of folic acid, which can accumulate in the body when recommended doses are exceeded.

It is important to note that excess folic acid can mask symptoms of vitamin B12 deficiency, which is particularly dangerous for older adults, as undetected and untreated B12 deficiency can lead to nerve system damage.

There is also speculation that high levels of folic acid may contribute to the development of certain types of cancer, although scientific data on this issue is conflicting.

Sources of Vitamin

The best dietary sources of folic acid are leafy green vegetables, legumes, nuts and seeds, liver, and citrus fruits.

Many countries enrich their cereals and bread with folic acid to reduce the risk of deficiency among the population.

Interesting Facts about Vitamin B9

Discovered in 1941 and named from the Latin word “folium,” meaning “leaf,” as it was originally isolated from spinach leaves.

Drug Interactions. Antiepileptic drugs and some antibiotics may reduce the level of folic acid in the body.

Has synthetic and natural forms. The synthetic form (folate) is used in supplements and fortified products, while the natural form occurs in food.

Water-soluble vitamin. This means that excess folic acid is excreted from the body through urine, reducing the risk of toxicity from high intake.