Description
Functions in the Body
Vitamin B9, also known as folate, is a water-soluble B vitamin essential for overall health. It is naturally present in foods such as leafy greens, beans, and citrus fruits, while its synthetic form, folic acid, is converted to folate in the body. This vitamin is crucial for the production of red and white blood cells, supporting energy production and protein metabolism. Folate also plays a vital role in DNA and RNA synthesis, making it essential for cellular health and growth. Adequate levels of folate help regulate homocysteine levels, which is important for maintaining cardiovascular health and reducing the risk of heart disease. Furthermore, folate is vital during pregnancy, promoting fetal development and preventing birth defects. Maintaining sufficient folate intake supports not only heart health but also enhances cognitive function and mood regulation, contributing to overall mental well-being.
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.
Synergy & Antagonism
Vitamin B9 (folate) works synergistically with vitamin B2, B3, B5, B6, B12, vitamin C, copper, iron, magnesium, and zinc to support DNA synthesis, red blood cell formation, and overall metabolic function. Excess copper and aluminum can act as antagonists, interfering with folate absorption.
VITAMIN B9
Warnings
Vitamin B9 can interact 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.