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.
28 Days
Very happy with the order and the…
Very happy with the order and the prompt team's response to an identified issue with my order.
KUQI Fatmir
36 Days
15 + years as a customer
I have been using their products for over 15 years as I find both the quality and pricing excellent.
Del Chandler
37 Days
Good quick delivery
Good quick delivery
Timothy O Shea
38 Days
Good service
Good communication following order. Product came within the time frame and was well packaged. The only confusing thing I found was in checking out. For some reason it is not clear how to do so and the current system should be improved.
Joe O Leary
47 Days
Simple and fast.
Simple and fast.
Nina
48 Days
Great product was definitely what is…
Great product was definitely what is says and arrived on without issue
customer
54 Days
I love reading those product facts on…
I love reading those product facts on Supersmart.com. Effective health products making permanent changes to my blood-work results and testes. However, I also have to order capsules from other websites.
NORDGULEN Olav
57 Days
Great products
Great products Very easy to choose, to order… and to get at home
Federica mastrojanni
59 Days
Service rapide et bons produits
Service rapide et bons produits
customer
60 Days
Good products and fast delivery
Good products and fast delivery
Trusted
65 Days
Does what it says on the can
I believe in this product Made to highest standard The ordering process is straightforward Delivery time prompt Excellent product, excellent service Happy customer ❤️
Sheba Kelleher
70 Days
Excellents produits
Excellents produits. Rien à dire si ce n'est qu'ils sont très chèrs.
MJS_France
73 Days
Very good supplement
Very good supplement
Glaveash
74 Days
Supersmart supplements are really…effective
Supersmart supplements are really effective and have helped me and family members and friends to improve their health including some of us with severe health problems including some with no existing medical treatment.
Anne Georget
75 Days
SuperBig Supersmart
SuperBig Supersmart
Pierre