Vitamin B9

by Kat Matina February 2, 2020

Nicknamed the “pregnant women’s vitamin,” vitamin B9 actually offers us many more benefits. It is in fact one of the essential elements for the optimal functioning of the body, and we will explain why in the rest of this article...

Overview of Vitamin B9

Vitamin B9, also known as folic acid, is a water-soluble vitamin (i.e. it dissolves in water) that is not synthesized by the body. It is therefore only through our diet that we can benefit from its benefits. When it is in its natural form in food, it is called folate, while it is called folic acid in its synthetic form.

Vitamin B9 is a precursor of the coenzyme FH or THF (tetrahydrofolate), which plays an important role in the synthesis of nucleic bases, components of genetic material. It is also involved in the synthesis of certain amino acids , such as methionine, histidine or serine. Vitamin B9 is also famous for helping women who want to conceive. We will talk about all these properties in detail later...

Foods rich in vitamin B9

The highest concentrations of vitamin B9 are found in the liver, nuts, green vegetables, but also melon, chestnuts, eggs and certain types of cheese.

Food	Vitamin B9 content per 100g (in micrograms)
Brewer's yeast	2500
Liver (heifer, veal, lamb)	155 to 330
Canned Cod Liver	263
Parsley, mint, chives	Between 110 and 198
Hazelnut, walnut, peanut, almond, pistachio	Between 93 and 198
Dandelion	191
Spinach	175
Chicory, lamb's lettuce, lettuce, escarole	Between 91 and 125
Goat cheese	From 80 to 108
Mung bean	106
Hard-boiled egg	106
Melon	98

Role of vitamin B9 in the body

Amino acid metabolism

Vitamin B9 is essential for the formation of amino acids, which are the building blocks of proteins. Amino acids are also essential for cell growth in general and for the formation of DNA, which holds our genetic information.

It also plays a fundamental role in the formation of red blood cells, in the optimal functioning of the nervous system, the immune system, the production of new cells, but also in the healing of injuries and wounds.

In pregnant women

During the fetal growth period, the phenomenon of expansion of maternal tissues increases significantly to meet the needs of pregnancy. Vitamin B9 actively supports this process.

Similarly, vitamin B9 is essential for the normal development of the fetus' spine, brain and skull. It is also known to prevent neural tube defects that can develop before birth. Thanks to folic acid, the fetus' neural tube will close properly and allow the fetus' nervous system to form properly.

Neuroprotective action

Vitamin B9 appears to act by protecting the neuronal system , particularly in cases of decline in cognitive functions or in cases of lead poisoning.

On a completely different note, but still in the field of protecting the body, vitamin B9, when combined with vitamin B12 supplementation, would help to reduce the blood level of homocysteine, an excess of which is recognized as a risk factor for cardiovascular diseases.

Antidepressant effect

People with depression may have quite low blood folate levels, generally lower than average. Similarly, people with low blood folate levels are at greater risk of developing depression.

Vitamin B9 supplementation therefore acts as a support for antidepressant treatments, and in particular those based on serotonin.

Science and Vitamin B9

Scientific studies have shown that vitamin B9 is a vital nutrient for the neurological system. A study of rodents exposed to lead poisoning showed that folic acid supplementation protected the brain from neuron damage and significantly reduced blood lead levels (1).

Other observations have been made on elderly human subjects suffering from neurological impairment. For ethical reasons, these studies remained at the observational stage. They nevertheless made it possible to show the interaction between vitamin B12 deficiency, reduced blood folic acid levels and cognitive failures (2).

The link between low blood folate levels and the onset of depression has also been well studied. Several studies have confirmed the link between low folate levels and depressive syndromes, with at least one study showing that low folate levels could predict the onset of depression (3) (4). A 2007 meta-analysis reviews the various clinical trials on the subject (5).

One study observed the role of daily vitamin B9 supplementation in reducing homocysteine, which is recognized as an aggravating risk factor for cardiovascular diseases (6).

Finally, let's end this overview of clinical trials concerning vitamin B9 with its benefits in pregnancy. The possible negative effects of low vitamin B9 levels on fetal development have been known since 1965. One study showed that folic acid supplementation reduced the risk of neural tube damage by 100% (7).

It is now proven, and recommended by the American Institute of Medicine, to proceed, from the planning of pregnancy, to a daily supplement of 400 µg of vitamin B9 in addition to the quantities naturally present in the diet (8).

Dosage and side effects of vitamin B9

Health experts recommend an intake of between 400 mcg and 1000 mg of vitamin B9. A higher dose should be recommended by a doctor to avoid any risk.

Indeed, an excess of vitamin B9 can induce neurological disorders. Similarly, folic acid can interact with certain medications, such as oral contraceptives, certain treatments for cancer, rheumatoid arthritis or psoriasis. It should be avoided in case of taking phenobarbital, primidone, phenytoin or fosphenytoin, and antiepileptic drugs.

Vitamin B9, our conclusion

Vitamin B9 is undoubtedly an essential vitamin for our health. In many cases, choosing a daily supplement in addition to what we get from our diet will be very interesting. However, we recommend seeking the advice of a doctor to avoid the risks associated with overconsumption of vitamin B9 or any interactions.