Benefits of Intake and Supplementation
1. DNA Synthesis and Cell Growth
One of the most well-known benefits of vitamin B9 is its role in DNA synthesis and cell growth. According to a study published in the Journal of Nutrition, Folate is essential for the proper formation and function of DNA, the genetic material that controls the development and function of all living organisms.
Folate is particularly important for pregnant women, as it is essential for the proper development of the fetus. A study published in the Journal of Obstetrics and Gynecology found that supplementing with vitamin B9 can reduce the risk of birth defects in the fetus, particularly neural tube defects.
3. Cognitive Function
Folate has also been shown to play a role in cognitive function. A study published in the Journal of Geriatric Psychiatry and Neurology found that supplementing with vitamin B9 can lead to improved cognitive function, particularly in older adults. It may also help to reduce the risk of developing cognitive disorders such as dementia and Alzheimer‘s disease.
4. Cardiovascular Health
Folate has been linked to cardiovascular health, as it helps to lower levels of homocysteine, an amino acid that is associated with an increased risk of heart disease. A study published in the American Journal of Clinical Nutrition found that supplementing with vitamin B9 can lead to a reduction in homocysteine levels and a lower risk of heart disease.
Folate may also play a role in mental health. A study published in the Journal of Affective Disorders found that supplementing with vitamin B9 can lead to a reduction in symptoms of depression.
It’s worth noting that while many scientific studies have found the benefits of Vitamin B9, more research is needed to confirm its full potential and the long-term effects of supplementing with Vitamin B9. However, its potential benefits make it worth considering as a supplement for overall health and wellness, particularly for pregnant women and older adults.
The Potential Benefits
Cancer Prevention: Some studies suggest that vitamin B9 may help to reduce the risk of certain types of cancer, such as colon and breast cancer, but more research is needed to confirm this.
Asthma: A study published in the Journal of Asthma found that supplementing with vitamin B9 may improve lung function in asthmatic children.
Anemia: Some studies suggest that vitamin B9 may help to improve the symptoms of anemia, but more research is needed to confirm this.
Risks and Dosage
Folate supplements are generally considered safe when taken in recommended doses. However, high doses of Folate may cause side effects such as nausea, abdominal cramps, and diarrhea.
Folate supplements are available in several forms, including oral supplements and injections. The oral supplements are the most common form, and are easily available over the counter.
The recommended daily dosage of Folate varies depending on age, sex, and other factors, but the average is 400mcg/day for adult men and women. Pregnant women may require more.
The maximum safe dosage for Vitamin B9 is 1mg/day for adults, higher doses may cause stomach problems.
Our Top 5 Food Sources
Folate is found in a variety of foods, including fruits, vegetables, nuts, and grains.
The top 5 food sources of vitamin B9 are:
Spinach: contains 58mcg of vitamin B9 per 100g.
Lentils: contains 181mcg of vitamin B9 per 100g.
Asparagus: contains 85mcg of vitamin B9 per 100g
Avocado: contains 81mcg of vitamin B9 per 100g
Broccoli: contains 57mcg of vitamin B9 per 100g
It’s worth noting that cooking can reduce the amount of vitamin B9 in food, so eating these foods raw or lightly cooked is the best way to get the most benefits.
Folate vs Folic acid – Where to purchase Supplements?
To answer the question of “Folate vs Folic acid” we first need to understand the difference. Folate and folic acid are both forms of vitamin B9 that are important for various bodily functions, particularly for pregnant women. Folate is a natural form of the vitamin that can be found in foods such as leafy greens, fruits, and nuts. Folic acid, on the other hand, is the synthetic form of the vitamin that is often found in supplements and fortified foods. While both forms of vitamin B9 are essential for good health, there are some differences between the two. Folic acid is more stable and can be stored in the body for longer periods of time, while folate is more easily metabolized and used by the body.
Additionally, some people, such as those with certain genetic mutations, may have difficulty converting folic acid to its active form, which can lead to deficiencies. If you’re uncertain whether you have this issue, it is recommended to talk to a healthcare professional or genetic counselor. They may advise you to take the active form of folate (L-methylfolate) or test your genetic variants to see if you carry a genetic mutation that affects the conversion of folic acid to its active form.
When purchasing Folate or Folic acid supplements, it is important to choose a reputable brand and to always read the label to ensure that the supplement contains the ingredients and dosage that you are looking for.
Summing it all up
Vitamin B9, also known as Folate, is a water-soluble vitamin that is essential for many bodily functions, particularly DNA synthesis and cell growth. It is essential for maintaining overall health and wellness, and a deficiency in Folate can lead to a wide range of health problems, particularly in pregnant women. While many scientific studies have found the benefits of Folate, more research is needed to confirm its full potential and the long-term effects of supplementing with Vitamin B9. It’s important to always consult with a healthcare professional before starting any supplement regimen.