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Vitamin B9
(Folic Acid)

Strong study situation·10/10
A higher score indicates better study conditions, but not necessarily effectiveness.

Essential B-vitamin supporting DNA synthesis, prenatal health, and cardiovascular & cognitive function.

MotherhoodCardiovascular SupportCancer-inhibitorCognitive EnhancementEssential NutrientAnemia Support
dose range
400–600 µg
Single daily dose with food.
Consumption
Take with meals for best absorption; standard multivitamins/prenatals provide the recommended dose. Methylfolate may be preferred for those with MTHFR variants.
Not fat-soluble.
Best time
Start supplementation at least 1 month preconception for pregnancy; maintain daily intake during pregnancy and breastfeeding.

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Description

Vitamin B9 (folate/folic acid) is vital for the production of DNA/RNA, red blood cells, and crucial methylation reactions. It's most essential during periods of cell growth (pregnancy, infancy) and for preventing neural tube defects. Folate is found in leafy greens, beans, and liver, while folic acid is the supplemental and fortified food form.

benefits
Main effects with level of evidence
Strong
Note on evidence

Extensive evidence for neural tube defect prevention and red blood cell formation; moderate evidence for homocysteine reduction and cognitive support.

Prevents Neural Tube Defects in Pregnancy

Strong

Adequate folic acid before and in early pregnancy reduces risk of neural tube defects (NTDs) such as spina bifida and anencephaly. This is a cornerstone prenatal recommendation supported by worldwide public health data.

Particularly relevant for: women of childbearing age · pregnant women
1 · Harvard T.H. Chan School of Public Health – Folate (Vitamin B9)5 · NIH Office of Dietary Supplements – Folate

Supports Red Blood Cell Formation & Prevents Anemia

Strong

Essential for nucleic acid synthesis and healthy red blood cell production. Deficiency causes megaloblastic anemia, which can be reversed with supplementation.

Particularly relevant for: general · at-risk groups
1 · Harvard T.H. Chan School of Public Health – Folate (Vitamin B9)3 · Mayo Clinic – Folate (Folic acid)

Reduces Homocysteine Levels

Moderate

With vitamins B6 and B12, folate helps break down homocysteine, high levels of which are associated with higher risk of cardiovascular disease. Supplementation significantly lowers homocysteine and may reduce stroke risk.

Particularly relevant for: general · people with cardiovascular risks
1 · Harvard T.H. Chan School of Public Health – Folate (Vitamin B9)5 · NIH Office of Dietary Supplements – Folate

Supports Cognitive Function & Mental Health

Mixed

Low folate levels are linked to cognitive decline and depression. Supplementation may improve cognition in those with low folate/high homocysteine, and boost antidepressant response in deficient patients.

Particularly relevant for: older adults · those with depression or cognitive impairment
1 · Harvard T.H. Chan School of Public Health – Folate (Vitamin B9)4 · Healthline – Folic Acid

Modulates Cancer Risk

Mixed

Adequate folate can protect against some cancers due to its role in DNA repair, though excess supplemental folic acid may promote growth of existing lesions in some cases.

Particularly relevant for: general
1 · Harvard T.H. Chan School of Public Health – Folate (Vitamin B9)5 · NIH Office of Dietary Supplements – Folate

Laatst bijgewerkt:

This information is for educational purposes only and does not replace medical advice.
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This website is for educational and informational purposes only and does not constitute medical advice or professional services. The information provided should not be used to diagnose or treat any health problem or disease. Persons requiring medical advice should consult a licensed physician.
Vitamin B9 (Folic Acid): Benefits, Dosage, Foods – Numevo