Vitamin B9
Folate / Folic Acid
Strong
Vitamin B9 (Folate/Folic Acid) is essential for DNA synthesis, cell division, and amino acid metabolism. It's critical during pregnancy for preventing neural tube defects. Many countries mandate folic acid fortification of grains. Those with MTHFR gene variants may benefit from methylfolate forms.
How It Works
Folate functions through one-carbon metabolism:
- DNA Synthesis: Essential for producing thymidine (a DNA building block) and purines.
- Cell Division: Critical for rapidly dividing cells, explaining importance in pregnancy and red blood cell production.
- Homocysteine Metabolism: Works with B12 to convert homocysteine to methionine, providing methyl groups for methylation reactions.
- Methylation: 5-MTHF donates methyl groups for neurotransmitter synthesis, gene regulation, and detoxification.
- Neural Tube Development: Critical in first 28 days of pregnancy for proper closure of the neural tube.
Natural Food Sources
| Food | Amount per Serving |
|---|---|
| Beef liver | 215 mcg per 3 oz |
| Spinach (cooked) | 131 mcg per 1/2 cup |
| Black-eyed peas | 105 mcg per 1/2 cup |
| Asparagus | 89 mcg per 4 spears |
| Brussels sprouts | 78 mcg per 1/2 cup |
| Fortified cereals | 100-400 mcg per serving |
Safety Information
Contraindications
- Do not use high-dose folic acid to treat anemia until B12 deficiency is ruled out - can mask B12 deficiency
- Those with MTHFR polymorphisms may need methylfolate instead of folic acid
Potential Side Effects
- Generally very well tolerated (rare)
- May mask B12 deficiency symptoms (anemia improves but neurological damage progresses) (uncommon)
- Sleep disturbances, irritability (high doses) (rare)
Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.