Vitamin B9 Folate

Vitamin B9 — Folate

Folate is a B vitamin most widely known for its role in pregnancy — adequate folate in the early weeks of pregnancy significantly reduces the risk of neural tube defects in fetal development. That’s a well-established and important connection. But folate does essential work outside of pregnancy too, and it’s worth understanding on those terms rather than thinking of it as exclusively a prenatal concern.

Folate is central to DNA synthesis and cell division. Every time the body produces new cells — which is constant — folate is required for that process to work correctly. It’s also involved alongside B12 in the metabolism of homocysteine, and works with B12 and B6 to support healthy red blood cell production. Low folate status can produce a type of anemia where red blood cells are abnormally large and less effective at carrying oxygen, which shows up as fatigue and weakness.

Leafy greens are the richest natural source — the name folate comes from the Latin word for leaf. Legumes, asparagus, avocado, and citrus also provide meaningful amounts. In many countries, folic acid — the synthetic form of folate — is added to flour and grain products, which has significantly reduced folate deficiency at a population level.

The distinction between folate and folic acid is worth knowing. Folate is the naturally occurring form found in food. Folic acid is the synthetic form used in supplements and fortification. Folic acid is actually more bioavailable than food folate, but a small portion of the population has a genetic variant that affects how well they convert folic acid into the active form the body uses — something worth being aware of if you’re relying heavily on supplements rather than food sources.

Reference Card

Vitamin type: Water-soluble Pillar: Nourish

What it does for you

  • Essential for DNA synthesis and cell division
  • Supports healthy red blood cell production
  • Critical during early pregnancy for normal fetal neural development
  • Works with B12 and B6 to manage homocysteine levels

Where to get it

  • Spinach, kale, asparagus, Brussels sprouts, avocado, lentils, chickpeas, black beans, orange, fortified grains and cereals

Considerations

  • Water-soluble — needs regular replenishment through food
  • Leafy greens are the most reliable whole food source — eating them regularly covers most people’s needs
  • People who are pregnant or planning to become pregnant should pay specific attention to folate intake
  • A genetic variant affecting folic acid conversion is relatively common — food sources of folate bypass this issue entirely
  • Cooking significantly reduces folate content in vegetables — raw or lightly cooked sources retain more

Signs your intake might be low

  • Fatigue and weakness
  • Mouth sores
  • Low mood or irritability
  • In pregnancy — increased risk of neural tube defects in the developing baby

Common myths

  • Folate only matters during pregnancy — it’s essential for cell division and DNA synthesis in everyone, at every stage of life
  • Folic acid and folate are identical — folic acid is more bioavailable but requires conversion steps that not everyone handles equally well; food sources of folate are reliable for most people
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