Vitamin B9

The Importance of Folate (Vitamin B9)

What is Folate (Vitamin B9)?

Folate, also known as vitamin B9, is an essential nutrient required for many bodily functions. It occurs naturally in foods and can also be taken as a vitamin B9 supplement. Folate helps produce and maintain new cells, and is especially important during periods of rapid cell division and growth such as infancy and pregnancy.

Folate vs. Folic Acid

Folate refers to the forms of vitamin B9 naturally found in foods. Folic acid refers to the synthetic form of vitamin B9 used in folic acid fortification, vitamin B9 supplements and fortified foods (3).

The body utilizes food folate and folic acid vitamin B9 supplements differently. Folic acid is more bioavailable than naturally occurring food folate. However, folic acid is not metabolized as effectively. Unmetabolized folic acid accumulates in the bloodstream and may mask vitamin B12 deficiency (4).

Types of Folate (Vitamin B9) Supplements

Folate (Vitamin B9) Supplement Options

There are several forms of folate available as vitamin B9 supplements:

• Folic acid - Synthetic form most commonly found in vitamin B9 supplements and fortified foods
• Folinic acid - Reduced form sometimes used in vitamin B9 supplements for better bioavailability
• 5-MTHF - Methyl folate is the most metabolically active form of vitamin B9 (5)

For most people, folic acid vitamin B9 supplements are sufficient. However, some individuals have difficulty converting folic acid into its active form. In that case, 5-MTHF or folinic acid vitamin B9 supplements may be preferable (6).

Prenatal Vitamins

Prenatal vitamins contain higher levels of folate (vitamin B9) to meet increased demands during pregnancy. The recommended folate intake for pregnant women is 600 mcg DFE from vitamin B9 supplements, in addition to folate consumed through foods (7).

Most prenatals provide 600-800 mcg of folic acid vitamin B9. Some contain 5-MTHF or folinic acid vitamin B9 instead. Prenatal vitamins also include other key nutrients like iron, calcium, and vitamin D (8).

Choosing the Best Folate (Vitamin B9) Supplement

When selecting a folate (vitamin B9) supplement, consider the following:

• Form of folate - Folic acid, folinic acid, 5-MTHF
• Dosage - 400-500 mcg for adults, 600+ mcg for pregnancy (1)
• Combinations - B-complex, multivitamin, prenatal
• Third party testing - NSF, USP, cGMP certification
• Brand reputation - Established, reputable manufacturers
• Value - Price per serving

Consult a healthcare provider to determine the right type and dosage of folate (vitamin B9) supplement for your needs.

Managing Folate (Vitamin B9) Deficiency

Symptoms of Folate (Vitamin B9) Deficiency

Folate (vitamin B9) deficiency can cause a range of symptoms including:

• Fatigue and weakness
• Irritability and confusion
• Poor growth and development
• Glossitis (swollen tongue)
• Diarrhea or constipation
• Headache and heart palpitations
• Forgetfulness and difficulty concentrating
• Depression
• Megaloblastic anemia (9)

Pregnant women with folate (vitamin B9) deficiency are at higher risk of neural tube defects in babies. Deficiency early in pregnancy may increase risk of miscarriage (10).

Unmetabolised Folic Acid in Supplements

The liver has a limited capacity to convert folic acid from vitamin B9 supplements into active folate. Excess folic acid can accumulate unchanged in the bloodstream.

Unmetabolized folic acid may contribute to a variety of health issues including reduced immune function, cancer progression, and decreased cognition in the elderly (12).

Limit folic acid vitamin B9 supplements to less than 1000 mcg per day unless higher doses are medically indicated. Folinic acid and 5-MTHF vitamin B9 supplements do not contribute to excess folic acid levels.

Tips for Optimal Folate (Vitamin B9) Intake

Combining Folate (Vitamin B9) with Vitamin B12

Folate (vitamin B9) works together with vitamin B12 for DNA synthesis and red blood cell formation. Taking supplemental folic acid vitamin B9 can correct anemia caused by vitamin B12 deficiency. However, it does not address the neurological symptoms and may mask the source of the problem if B12 status is not checked (14).

Look for multivitamins or vitamin B-complex products that provide B12 along with 400-500 mcg folate (vitamin B9). Adults need 2.4 mcg vitamin B12 daily.

Recommended Dietary Intake for Folate in Australia

Age/Gender	EAR	RDI
Children & Adolescents
1-3 years	120 mcg	150 mcg
4-8 years	160 mcg	200 mcg
Boys 9-13 years	250 mcg	300 mcg
Boys 14-18 years	330 mcg	400 mcg
Girls 9-13 years	250 mcg	300 mcg
Girls 14-18 years	330 mcg	400 mcg
Adults
Men 19-70+ years	320 mcg	400 mcg
Women 19-50 years	320 mcg	400 mcg
Women 51-70+ years	320 mcg	400 mcg
Pregnancy
14-18 years	520 mcg	600 mcg
19-50 years	520 mcg	600 mcg
Lactation
14-18 years	450 mcg	500 mcg
19-50 years	450 mcg	500 mcg

Reference: Nutrient Reference Values for Australia and New Zealand

Consulting a Healthcare Professional

Speak to your doctor to determine if a folate (vitamin B9) supplement is needed based on factors like:

• Dietary intake from foods
• Digestive issues that impair absorption
• Strictures, short gut, or bowel diseases
• Family history of anemia or neural tube defects
• Use of medications that interact with folate
• Kidney dialysis treatment
• Alcohol dependence
• Age over 50 years old

A simple blood test can check folate levels. Your provider can recommend the right type and dosage of folate (vitamin B9) supplement if required.

Folate (Vitamin B9) Supplement FAQ

Is folate the same as folic acid?

Folate refers to the forms of vitamin B9 naturally found in foods. Folic acid is the synthetic type used in vitamin B9 supplements and fortified foods.

What foods are high in folate (vitamin B9)?

Good dietary sources include lentils, spinach, asparagus, broccoli, citrus fruits, beans, wheat germ, nuts and seeds. Look for fortified breads and cereals as well.

How much folate (vitamin B9) should I take daily?

The recommended daily intake for adults is 400-500 mcg. Pregnant women need 600 mcg from vitamin B9 supplements plus food folate. Upper limit is 1000 mcg per day from vitamin B9 supplements and fortified foods.

Can you take too much folic acid vitamin B9?

Excess folic acid can accumulate unmetabolized in the bloodstream and potentially cause health issues. Limit supplemental folic acid vitamin B9 to less than 1000 mcg daily unless medically advised.

What does folate (vitamin B9) do for the body?

Folate (vitamin B9) is necessary for cell growth and division. It helps make DNA and RNA and aids red blood cell production. Folate also helps convert homocysteine to methionine for cardiovascular health.

When should you take folic acid vitamin B9 morning or night?

Timing does not matter as long as you're consistent. Taking your folate (vitamin B9) supplement with food helps absorption. Establish a routine of taking it at the same time each morning or evening.

Can folic acid vitamin B9 cause insomnia?

High doses of folic acid vitamin B9 above the UL (1000 mcg) can potentially contribute to sleep disturbances in sensitive individuals. Make sure total intake from vitamin B9 supplements plus fortified foods does not exceed the upper limit.

What happens if you are folate (vitamin B9) deficient?

Folate (vitamin B9) deficiency can cause fatigue, poor growth, digestive issues, forgetfulness, depression, headaches, and megaloblastic anemia. Pregnant women are at higher risk of miscarriage or having a baby with neural tube defects.

Do you need folic acid vitamin B9 after pregnancy?

The high folic acid vitamin B9 dose for pregnancy should be continued for at least the first 2-3 months postpartum while breastfeeding. After that, 400-500 mcg daily is sufficient for women who are not pregnant.