The Benefits of Vitamin B9

Vitamin B9

Folic acid, or folate in its natural form, is crucial for DNA replication and cell growth, making it especially important during periods of rapid growth, such as pregnancy. It supports red blood cell formation, preventing anemia, and plays a role in brain health. Folic acid is essential for preventing birth defects and supporting the healthy development of the fetus.

Key Highlights of B9

• Supports the production of our sleep hormone
• Helps to reduce tiredness and fatigue
• Essential for foetal development
• Helps the body convert food into energy
• Important for our brain health

Biochemistry Timeline

Benefits from vitamin B9 (folate) supplementation can typically be felt within 4 to 6 weeks due to its water-soluble nature, which allows for quick absorption and utilization by the body. This rapid assimilation supports various biochemical processes, leading to noticeable effects in a relatively short timeframe.

What is B9?

You may know B9 as folate which has long been recognised as the ‘pregnancy supplement’ as it is essential for foetal development. It is however crucial for many other reasons so you don’t need to be a ‘new mama’ to reap the benefits.

B9 helps to make DNA and other genetic material so when the body becomes deficient, important biological cycles are disrupted. This can contribute to negative health issues such as megaloblastic anaemia (when we produce abnormal red blood cells), an increased risk of heart disease and certain cancers. B9 helps to lower homocysteine by converting it to the amino acid (a protein) methionine which in turn can lower the risk of cardiovascular (heart) disease.

Folate has a man-made version you may know as folic acid which is used in supplements and added to some foods (known as fortified foods). Folic acid is added to cereals, breads and some dairy products. Natural foods sources of B9/folate include spinach, kale, broccoli, avocado, citrus fruits, eggs, and beef liver.

The Amazing Benefits of B9:

Preventing Anemia

Folate, also known as Vitamin B9, plays a crucial role in the production of new red blood cells, which are essential for transporting oxygen throughout the body. Without sufficient folate, the body cannot produce enough red blood cells, leading to a condition called anemia. Anemia can cause symptoms such as tiredness, fatigue, and a general feeling of weakness, significantly impacting overall well-being and daily functioning.

Energy Transportation

In addition to its role in red blood cell formation, folate is vital for the delivery of glucose, derived from food, to vital organs. This process is essential for providing the necessary energy to cells and supporting their development and repair. Folate is particularly important during periods of rapid growth, such as pregnancy, infancy, and adolescence, as it ensures proper cell division and DNA synthesis.

Weight Management

Folate like all of the B vitamins are essential for metabolism which is important to support weight management. More recent research has shown the connection between folate and fat metabolism in particular with a potential link between folate status and obesity. For example, serum folate levels have been shown to be significantly lower in individuals with higher body fat mass.

Research is still investigating whether reduced folate status is exacerbating weight gain or, conversely, whether obesity is influencing folate metabolism. What we do know, is the best way to give your body what it needs to support weight-loss, is to ensure optimum status of folate.

Blood Glucose Regulation

Folate-based supplements may also help improve blood sugar control, reduce insulin resistance, and enhance cardiovascular function in those with diabetes which may be beneficial, as the inability to regulate blood glucose is an important factor in weight-management.

Melatonin and Serotonin Regulation

Helping us catch some well-needed Z’s, folic acid is needed for the synthesis of the hormone serotonin which supports our natural ability to wake and sleep at the correct times. Vitamin B9 along with other nutrients helps to produce the sleep hormone, melatonin which helps us nod off naturally.

One study showed that folic acid could resolve the sleep deprivation-associated disturbances through its antioxidant activity.

Antioxidant Benefits

Folic acid acts as an antioxidant within the body preventing oxidative stress and promoting brain function. Research has shown that low levels of folic acid may be associated with depression so optimal levels are vital for cognitive health.

Cognitive Function

A recent study with adults with mild cognitive impairment revealed that supplementing with folic acid improved measures of brain function, including verbal IQ and reduced blood levels of certain proteins involved in the development and progression of Alzheimer’s disease.

Summary

Vitamin B9, or folate, is essential for DNA replication, cell growth, and red blood cell formation, making it particularly important during pregnancy. It prevents anemia and supports brain health. Benefits from supplementation can be felt within 4 to 6 weeks due to its quick absorption. Folate helps lower homocysteine levels, reducing heart disease risk. Natural sources include leafy greens, legumes, and citrus fruits, while folic acid, the synthetic form, is added to fortified foods. Folate also supports energy production, weight management, sleep regulation through serotonin and melatonin synthesis, and neurological health, highlighting its broad importance for overall well-being.

FAQs

What are the symptoms of vitamin B9 deficiency? Deficiency can lead to symptoms like anemia, fatigue, weakness, irritability, and neural tube defects during pregnancy.

Is vitamin B9 safe during pregnancy? Yes, vitamin B9 is crucial during pregnancy for fetal development and to reduce the risk of neural tube defects. It’s recommended to supplement before and during pregnancy.

What’s the difference between folate and folic acid? Folate refers to the natural form found in foods, while folic acid is the synthetic form used in supplements and fortified foods. Both are important for health but may be absorbed differently.

Research:

1. Zhang, X., Wang, Y., Zhao, R., Hu, X., Zhang, B., Lv, X., Guo, Z., Zhang, Z., Yuan, J., Chu, X., Wang, F., Li, G., Geng, X., Liu, Y., Sui, L., & Wang, F. (2019). Folic Acid Supplementation Suppresses Sleep Deprivation-Induced Telomere Dysfunction and Senescence-Associated Secretory Phenotype (SASP). Oxidative medicine and cellular longevity, 2019, 4569614.
2. Reynolds, E, H. (2002). Benefits and risks of folic acid to the nervous systemJournal of Neurology, Neurosurgery & Psychiatry, 72, 567-571.
3. Ganguly, P., & Alam, S. F. (2015). Role of homocysteine in the development of cardiovascular disease. Nutrition journal, 14, 6.
4. Bender, A., Hagan, K. E., & Kingston, N. (2017). The association of folate and depression: A meta-analysis. Journal of psychiatric research, 95, 9–18.
5. Ma, F., Li, Q., Zhou, X., Zhao, J., Song, A., Li, W., Liu, H., Xu, W., & Huang, G. (2019). Effects of folic acid supplementation on cognitive function and Aβ-related biomarkers in mild cognitive impairment: a randomized controlled trial. European journal of nutrition, 58(1), 345–356.
6. Zhao, J. V., Schooling, C. M., & Zhao, J. X. (2018). The effects of folate supplementation on glucose metabolism and risk of type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials. Annals of epidemiology, 28(4), 249–257.e1.
7. da Silva, R. P., Kelly, K. B., Al Rajabi, A., & Jacobs, R. L. (2014). Novel insights on interactions between folate and lipid metabolism. BioFactors (Oxford, England), 40(3), 277–283.
8. Maruf, A. A., Poweleit, E. A., Brown, L. C., Strawn, J. R., & Bousman, C. A. (2022). Systematic Review and Meta-Analysis of L-Methylfolate Augmentation in Depressive Disorders. Pharmacopsychiatry, 55(3), 139–147.
9. Taylor, M. J., Carney, S., Geddes, J., & Goodwin, G. (2003). Folate for depressive disorders. The Cochrane database of systematic reviews, 2003(2), CD003390.
10. Wang, W. W., Wang, X. S., Zhang, Z. R., He, J. C., & Xie, C. L. (2017). A Meta-Analysis of Folic Acid in Combination with Anti-Hypertension Drugs in Patients with Hypertension and Hyperhomocysteinemia. Frontiers in pharmacology, 8, 585.