What is Vitamin B9 (Folate)?

Vitamin B9, commonly known as folate when found naturally in foods, is a water-soluble vitamin that belongs to the B-vitamin family. It is abundant in leafy greens, legumes, and fortified grains. Folate is essential for the synthesis and repair of DNA, as well as for the production of red blood cells. Research has shown that adequate folate intake is crucial for preventing neural tube defects in developing embryos, making it particularly important for pregnant women. Additionally, studies sugges

How many studies on Vitamin B9 (Folate) are available?

NutriVouch references 761 human studies on Vitamin B9 (Folate), all peer-reviewed and indexed on PubMed.

Is Vitamin B9 (Folate) effective for Prenatal Health?

For Prenatal Health, Vitamin B9 (Folate) has an effectiveness score of 9/10 — gold-standard treatment with strong clinical evidence. Based on 14 relevant studies.

Is Vitamin B9 (Folate) effective for Depression Support?

For Depression Support, Vitamin B9 (Folate) has an effectiveness score of 5/10 — moderate evidence — works in some populations. Based on 12 relevant studies.

Is Vitamin B9 (Folate) effective for Healthy Iron Levels?

For Healthy Iron Levels, Vitamin B9 (Folate) has an effectiveness score of 5/10 — moderate evidence — works in some populations. Based on 14 relevant studies.

Is Vitamin B9 (Folate) effective for Mood Support?

For Mood Support, Vitamin B9 (Folate) has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 23 relevant studies.

Is Vitamin B9 (Folate) effective for Cognitive Function?

For Cognitive Function, Vitamin B9 (Folate) has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 11 relevant studies.

Confidence level

Strong evidence

761 studies

Vitamin B9 (Folate)

Absorption

✦Best absorbed on an empty stomach with water. Synthetic forms like folic acid are more bioavailable than natural food sources.

Daily Dose

⚖

Common dose: 400–800 mcg daily

RDA: 400 mcg DFE (Dietary Folate Equivalents)

Upper limit: 1,000 mcg DFE

Best form: 5-MTHF (5-methyltetrahydrofolate), Folinic acid

Timing: Can be taken with or without food.

Supplemental folic acid may mask vitamin B12 deficiency symptoms. Consult a healthcare provider before using higher doses, especially during pregnancy.

Effects

🩸 Healthy Iron Levels

Food Sources

Lentils181mcg per 100g
Spinach194mcg per 100g
Asparagus149mcg per 100g
Brussels sprouts61mcg per 100g
Broccoli63mcg per 100g