Why Is Vitamin B9 So Crucial For Your Health?

Why is vitamin B9 so important for health?

Vitamin B9, also known as folate, is crucial for health because it plays several important roles in the human body. It is involved in DNA synthesis, repair, and methylation, which is a critical process for gene expression and regulation. Folate also aids in the production of red blood cells and is necessary for proper brain function and mental and emotional health.

This B vitamin is particularly important for women who are pregnant, as it significantly reduces the risk of neural tube defects in the developing fetus.¹

Adequate levels of folate, along with B12 and B6, can help maintain low levels of homocysteine, an amino acid that is linked to a higher risk of dementia, heart attack, stroke, and brain shrinkage. Being a part of the methylation cycle, folate ensures the proper functioning of this cycle, which affects virtually every cellular process, including the production of DNA and proteins that are essential for health.²

Recommendations for daily intake of folate

The Recommended Dietary Allowance for folate is listed as micrograms (mcg) of dietary folate equivalents (DFE). Men and women ages 19 years and older should aim for 400 mcg DFE. Pregnant and lactating women require 600 mcg DFE and 500 mcg DFE, respectively.³

The best dietary sources of vitamin B9

Dietary recommendations often stress the importance of obtaining vitamins from food rather than supplements. Foods naturally rich in folate include dark green leafy vegetables, beans, peas, nuts, and some fruits. It is essential to maintain a balanced diet that includes these folate-rich foods to support overall health.^{1, 3}