Description
"Vitamin B9" (folate) is a water-soluble nutrient abundant in leafy greens, beans, avocados, and citrus fruits, with synthetic folic acid used in fortified foods. Folate supports the creation of red and white blood cells, enhancing oxygen delivery and immune responses. Cell division and DNA formation rely heavily on sufficient folate, especially during pregnancy. By regulating homocysteine, folate directly benefits cardiovascular health. Optimal folate intake further promotes cognitive clarity and emotional resilience.
Functions in the Body
Category
Deficiency Symptoms
A deficiency in vitamin B9 can lead to symptoms such as weakness, headaches, irritability, difficulty focusing, heart palpitations, shortness of breath, tiredness, and tongue sores.
Synergists & Antagonists
Vitamin B9 works synergistically with vitamins B2, B3, B5, B6, B12, C, and minerals like copper, iron, magnesium, and zinc to support DNA synthesis, red blood cell formation, and metabolic function. However, excess copper and aluminum may act as antagonists, interfering with vitamin B9 absorption.
Vitamin B9
Warnings
Vitamin B9 interacts with anticonvulsants, aspirin, oral contraceptives, anticancer medications, and sulfonamides, which may reduce its absorption or effectiveness. Excessive supplementation may mask a vitamin B12 deficiency.
Food Sources
Vitamin B9 is found in foods like nutritional yeast, oranges, lemons, limes, beans, nuts, seeds, liver, and dark green leafy vegetables.
Time Frame
Vitamin B9 can be taken anytime, but it is best consumed early in the morning for optimal absorption.
Depleted By
Vitamin B9 can be depleted by factors such as alcohol, antacids, corticosteroids, anticonvulsants, sedatives, nicotine, muscle relaxants, laxatives, immunosuppressants, hormone replacements, hyperuricemia medications, diuretics, antidiabetics, statins, anticancer medications, caffeine, bronchdilators, blood pressure medications, anxiety medications, muscle relaxants, antipsychotics, antiparasitics, antibiotics, antidepressants, analgesics, anti-inflammatory medications, NSAIDs, and opioids.