Vitamin B9 (Folate)
What is it: Folate or B9 is another water-soluble B vitamin. There are two forms of B9 which can create some confusion as they tend to be used interchangeably, but are in fact different.
- Folate - the naturally occurring form of B9
- Folic Acid - the synthetic form of B9, also called pteroylmonoglutamic acid
Functions/Benefits: Folate is critical for the formation of DNA. It's also necessary to assist in dividing cells. Folate is critical for pregnant mothers as being deficient could lead to birth defects or low weight birth of the child or premature birth.
Scientists are still studying the health health benefits of B9. Some positive studies concluded that the natural form, folate, may lower the risk of several types of cancer and even reduce the risk of developing depression.
Food Sources: Folate is found naturally in many leafy green vegetables as well as asparagus, brussels sprouts, nuts, beans and peas.
Deficiency/Toxicity: Deficiency is rare in developed countries and for those who get a healthy and varied diet. However, to little folate can lead to symptoms like fatigue, trouble concentrating, shortness of breath, headache and weakness. Anemia is also a concern for those not getting enough folate. Women who are pregnant need to be sure they are getting enough folate as a deficiency can lead to birth defects.
Risk of toxicity is very low as this water-soluble vitamins is easy for the body to remove if excess amounts are taken in. However, high amounts of the synthetic form (folic acid) when unmetabolized can have negative affects such as increase risk of cancer or hide an undetected B12 deficiency.
Fun Factoid: Folate get's it's name from the Latin word 'folium', meaning leaf. So you guessed it! Leafy green vegetables are packed with folate.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 65 mcg DFE |
| Infants 7–12 months | 80 mcg DFE |
| Children 1–3 years | 150 mcg DFE |
| Children 4–8 years | 200 mcg DFE |
| Children 9–13 years | 300 mcg DFE |
| Teens 14–18 years (boys) | 400 mcg DFE |
| Teens 14–18 years (girls) | 400 mcg DFE |
| Adults (men) | 400 mcg DFE |
| Adults (women) | 400 mcg DFE |
| Pregnant teens | 600 mcg DFE |
| Pregnant women | 600 mcg DFE |
| Breastfeeding teens | 500 mcg DFE |
| Breastfeeding women | 500 mcg DFE |
The measurement mcg DFE (dietary folate equivalents) is used because your body absorbs more folic acid from fortified foods and dietary supplements than folate found naturally in foods.
Below are sources and further studies to review on vitamin B9.
Folate Fact Sheet for Health Professionals