Vitamin B9: a brief overview
Vitamin B9 belongs to the large and diverse group of B vitamins.
This water-soluble vitamin is produced naturally by the body but only in small amounts. It therefore needs to be obtained from the diet too, or from supplementation.
Its role in the formation of blood and metabolism of homocysteine
Vitamin B9 plays an active part in many of the body’s functions. In particular, it supports healthy blood production, especially red blood cells. Indeed, deficiency in folic acid results in abnormalities in red blood cell development (1).
It is also involved in the synthesis of amino acids (2). In addition, folic acid supports the conversion of homocysteine, in combination with a specific enzyme. Excess levels of the amino acid homocysteine is damaging to health (increasing the risk of cardiovascular and neurological problems) (3-4).
Folic acid and psychological stability
Vitamin B9 has a recognised role in maintaining good psychological function. A lack of folic acid may increase irritability, difficulty in concentrating and headaches...
It is also invaluable in helping to combat fatigue.
Vitamin B9 plays a crucial role during pregnancy
The reason folic acid is so important before and during pregnancy is the crucial role it plays in cell division. It’s thought vitamin B9 helps to increase red blood cells in expectant mothers, and support healthy placenta formation and growth of the baby.
Vitamin B9 also encourages the natural growth of maternal tissue during pregnancy, namely the uterus and breasts.
Lastly, supplementing with folic acid reduces the risk of neural tube defects in the baby.
Folates to support the immune system
Deficiency in vitamin B9 destabilises the cell cycle: this can be seen in immune cells. A lack of folic acid prevents the growth and circulation of T lymphocytes.
These leukocytes or white cells are responsible for cellular immunity: they destroy infected cells. A fall in lymphocyte numbers can be reversed by regulating the body’s folic acid levels (5).
Which foods contain vitamin B9?
Vitamin B9 is found in many foods:
- chicken liver;
- boiled asparagus;
- avocados;
- pulses (broad beans, kidney beans...);
- nuts including hazelnuts;
- brie;
- aromatic herbs, etc. (6)
Folic acid supplements
Vitamin B9 supplementation is recommended in cases of deficiency or in women trying to conceive. Be sure to seek guidance from your doctor. Good supplement choices include SuperFolate, which contains a form of folate that’s particularly well-absorbed by the body.
For a broader B vitamin intake, you could try Coenzymated B Formula, a complex that contains the complete range of B vitamins in their co-enzymated form.
References
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on the substantiation of health claims related to folate and blood formation (ID 79), homocysteine metabolism (ID 80), energy‐yielding metabolism (ID 90), function of the immune system (ID 91), function of blood vessels (ID 94, 175, 192), cell division (ID 193), and maternal tissue growth during pregnancy (ID 2882) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 on request from the European Commission. EFSA Journal 2009; 7( 9):1213. [22 pp.].
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA), Scientific Opinion on the substantiation of health claims related to folate and contribution to normal psychological functions (ID 81, 85, 86, 88), maintenance of normal vision (ID 83, 87), reduction of tiredness and fatigue (ID 84), cell division (ID 195, 2881) and contribution to normal amino acid synthesis (ID 195, 2881) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 2010; 8( 10):1760. [19 pp.].Martínez-González MA, García-López M, Bes-Rastrollo M, et al. Mediterranean diet and the incidence of cardiovascular disease: a Spanish cohort. Nutr Metab Cardiovasc Dis. 2011;21(4):237-244.
- Clarke R, Daly L, Robinson K, et al. Hyperhomocysteinemia: an independent risk factor for vascular disease. N Engl J Med. 1991;324(17):1149-1155. doi:10.1056/NEJM199104253241701
- Giovanni Ravaglia, Paola Forti, Fabiola Maioli, Mabel Martelli, Lucia Servadei, Nicoletta Brunetti, Elisa Porcellini, Federico Licastro, Homocysteine and folate as risk factors for dementia and Alzheimer disease, The American Journal of Clinical Nutrition, Volume 82, Issue 3, September 2005, Pages 636–643.
- Courtemanche C, Elson-Schwab I, Mashiyama ST, Kerry N, Ames BN. Folate deficiency inhibits the proliferation of primary human CD8+ T lymphocytes in vitro. J Immunol. 2004;173(5):3186-3192.
- Table Ciqual. ANSES. Consulté en août 2020.
2 Hours
A trusted product and service
Great product. Fast and efficient service.
Sheba Kelleher
5 Days
Easy to order
Easy to order, good and fast delivery to Finland, the box was intact and the content exactly what I ordered. I am satisfied. Product prices are on moderate level. Thank you Supersmart!
VIITANEN Esa
10 Days
Fine quality service
Thanks to team who met what I need such as trust, good packages and fast delivery. Regarding products it is too early to give a comment. After using for a while, I gonna update my review. I had bought supplements mostly for autism.
Fatma Coltu
10 Days
efficient easy to use
efficient eqsy to use
Mr G Birtles
16 Days
Quick processing orders…
You are so quick in processing orders and prompt in shipping too. Very easy to do business with you. Thanks a lot for your great service.
JOAQUIN Epifanio
22 Days
I am merely judging the delivery system
I am merely judging the delivery system, which was flawless. It wouldn't make any sense to comment on the efficacy of the supplements, since that is only possible on a statistical basis. Even if something doesn't improve, that doesn't have to mean that the supplement doesn't work, since one doesn't know how it might have worsened without the supplement and the opposite might also apply, since many symptoms are psychosomatic and the supplement might provide a placebo effect.
Roger De Backer
30 Days
Perfect!!!!!!!!!!!!!
Perfect!!!!!!!!!!!!!
Patrick
32 Days
Magnesium and Zinc Orotate are top…
Magnesium and Zinc Orotate are top supplements. Highly recommend!
Kristjan
43 Days
Clean, simple, effective
Nothing to complain. Delivers everything fast, attentive to their regular customers. Best experience.
FABIO I.
46 Days
Possibility to enjoy a variety of high…
Possibility to enjoy a variety of high quality suppléments. Fast delivery Good packaging Clear information and website
Vov Oo
48 Days
Efficient ordering and delivery
Efficient ordering and delivery. Happy with products. I order fairly regularly. Reliable
Gill Lee
48 Days
Happy customer.
Supersmart sell the best products and are effecient when it come to handling and dispatching orders. Also, their return and refund policies is very simple and easy for the customer. The creme on top is the return customer discounts. Keep up the good work.
ABDULQADER Jehad
52 Days
Prompt and reliable.
Prompt and reliable.
MIFSUD Joseph
58 Days
great? / OK
I don't use the word great; everything was OK; it is maybe too early to expect an effect of the supplements
STAEHLI C
65 Days
Well,It was yesterday I started using…
Well,It was yesterday I started using it but I can tell the supplement is working perfect,will definitely still give best comments once I'm done using it ...
ANTHONY Oluwaseun Ugwu