What is vitamin B9 (Folic Acid) good for?
In addition to that, it assists in the synthesis of DNA and RNA, which are the body's genetic building blocks, making folic acid of critical importance when cells and tissues are growing rapidly, such as during pregnancy, infancy and adolescence.
Folic acid's role in blood oxygenation
Folic acid is also known to work closely in combination with vitamin B12 and iron during the formation of red blood cells, as well as other functions throughout the body. In fact, low levels of folic acid, known as folate deficiency, can directly result in a condition known as anemia, in which the blood has a reduced capacity to transport oxygen.Folic acid and blood sugar research
Folic acid has also been studied for inflammation, blood sugar regulation and insulin resistance in people with diabetes. Interestingly, some drugs for treating diabetes such as metformin can actually lower folate levels, which furthers the case for folic acid supplementation in this scenario.Role in brain function and mental health
Folic acid is also directly involved in the production of neurotransmitters, which are chemicals that the brain uses in order to function properly and regulate mood.A deficiency in folate has been associated with schizophrenia, depression, and other serious mental health conditions, and several studies have looked at folate supplementation in depression, schizophrenia and bipolar disorder.
Additional research has found that people diagnosed with depression often have lower blood levels of folate than people who do not suffer from depression, and that taking folate alongside antidepressants has been reported to reduce depression symptoms more than antidepressants alone.
Methylfolate and folic acid
Folate is the family name, folic acid is the stable synthetic form in fortified food and most cheaper tablets, and methylfolate (5-MTHF, L-methylfolate) is the preferred supplement form, having the highest bioavailability, and also the main form of folate circulating in plasma.When should I take vitamin B9?
Folic acid, like most B vitamins, is best taken early in the day in order to capitalize on its role in metabolism and cell function.
B vitamins are water-soluble, so they do not need a fatty meal in order to be absorbed, but taking folic acid with breakfast or lunch is a useful habit, and there are minor reports of stomach upset when taking it on an empty stomach.
What else pairs well with vitamin B9?
Also taken with other B vitamins
There have been several studies demonstrating the synergistic effects of combined B vitamin supplementation. For example, one such study looked at vitamins B1, B6, B9 and B12 together in episodic migraines.As mentioned above, folic acid also works closely with vitamin B12 in the production of red blood cells, while it also works with vitamins B6 and B12 to control levels of the amino acid homocysteine in the blood, which is a major factor in heart disease.
Furthermore, a combination of folic acid with vitamin B8, also known as inositol, has been reported to affect ovulation in women with fertility issues related to PCOS.
Also taken with garlic extract & L-arginine
Folic acid has also been studied, alongside vitamin B6, vitamin B12, aged garlic extract and l-arginine, in atherosclerosis research.Also taken with CoQ10, policosanols, berberine, red yeast rice & astaxanthin, for blood sugar levels
A meta-analysis in 2021 found improved blood sugar levels in people taking folic acid together with a combination of CoQ10 (ubiquinol), red yeast rice extract, policosanols, berberine and astaxanthin.Also taken with vitamin B6, copper & L-tyrosine, for mental health
In terms of brain health and mental well-being, it has been found that taking folic acid together with vitamin B6, copper and l-tyrosine helps the body convert the tyrosine into dopamine and other important brain chemicals.Also taken with omega-3, krill oil or fish oil, for heart health and brain health
Homocysteine metabolism was found to be improved when omega-3 fatty acid supplementation was incorporated with vitamin B9. Vitamin B9 and fish oil (or krill oil as an alternative) are also paired during pregnancy, and for heart health and brain health.Also taken with l-methionine, for liver health and glutathione
L-methionine is the usual companion to vitamin B9 when the aim is pregnancy, heart health, liver health and glutathione, and the pair is kept together for exactly that reason.Also taken with TMG or SAMe, for methylation
The case for taking TMG with vitamin B9 rests on pregnancy, heart health and methylation, which the pair covers between the two of them. SAMe, which also focuses on methylation, offers similar results.What are natural sources of vitamin B9?
If you are interested in obtaining your daily vitamin B9 through your diet, you can often find it in:
Who should avoid taking vitamin B9?
Before taking vitamin B9 supplements, check with your trusted healthcare professional if any of the following apply to you:
- Vitamin B12 deficiency
While folic acid may help correct the anemia of a vitamin B12 deficiency, it doesn't solve the underlying issue and allows nerve damage to keep progressing, which is why a B12 deficiency must be identified and resolved before high-dose folate becomes routine. The masking matters most if you're on a vegan diet, after bariatric surgery, or taking metformin or a proton pump inhibitor long term, where B12 is the nutrient more likely to be low.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of vitamin B9
Possible side effects from taking vitamin B9 supplements may include (but are not limited to) the following:
- Stomach upset
- Rash
If you are experiencing negative side effects from taking vitamin B9 supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with vitamin B9
The medicines listed below are the ones most often named in interaction reports for vitamin B9, but it is by no means a comprehensive list:
- Anticonvulsants
- Chemotherapy & radiotherapy
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking vitamin B9 supplements.
Can I take vitamin B9 while pregnant or breastfeeding?
Folic acid is the supplement with the strongest pregnancy evidence: 400 mcg in the days before conception and through the first trimester raises maternal folate status, and low folate status is a risk factor for neural tube defects.
The requirement rises to 600 mcg during pregnancy, and a higher prescribed dose comes into play after a previous affected pregnancy or with certain medicines.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
What are deficiency symptoms of vitamin B9?
Possible signs of vitamin B9 deficiency may include (but are not limited to) the following:
- Tiredness from megaloblastic anemia
- Sore tongue
- Neural-tube risk during pregnancy
Low folate and low B12 can look similar. During pregnancy the stake is neural-tube defects, which is why folic acid is a planned supplement, not a casual extra.
If you are experiencing abnormal symptoms, reach out to your trusted healthcare professional as soon as possible.
Where should I store vitamin B9?
For optimal shelf life, it is recommended to keep vitamin B9 supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
Vitamin B9 data sources & further reading
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