What is Vitamin B9 (folate)?

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Vitamin B9 (folate) helps your body make healthy new cells. It’s important for DNA creation and brain function. Pregnant women need folate to prevent birth defects. Find it in leafy greens, beans, citrus fruits, and fortified grains. Natural folate from foods is safe, but take supplements only as recommended.

Experts

Neuroscientist Dr. Andrew Huberman highlights folate's role in partially offsetting alcohol-induced cancer risk when combined with Vitamin B12, emphasizing its importance in brain health and cognitive function. He takes a multivitamin that includes folate, indicating its value in a comprehensive health regimen What Alcohol Does to Your Body, Brain & Health.

Dr. Rhonda Patrick, a biomedical scientist, stresses the importance of obtaining folate from natural food sources like leafy greens to prevent DNA damage and support overall health. During pregnancy, she opts for a prenatal multivitamin containing 1000 mcg of methylated folate (5-MTHF) to ensure optimal absorption, especially for those with MTHFR mutations Folate News.

Human biologist Gary Brecka advises against folic acid due to potential conversion issues, particularly for individuals with genetic variations affecting folate metabolism. He recommends methylated folate and genetic testing to tailor supplementation for optimal health outcomes JRE Episode 2060 Notes.

Optimal

For optimizing brain function and energy, experts suggest a folate intake of 400-800 mcg daily, preferably from food sources like leafy greens and legumes, which exceeds the Recommended Dietary Allowance (RDA) of 400 mcg aimed at preventing deficiency. Supplementing with methylated folate (5-MTHF) may be beneficial, especially for those with genetic methylation issues, but intake should not exceed 1000 mcg to avoid toxicity risks.

Pregnancy

For pregnancy, experts recommend increasing folate intake to 600-800 mcg daily, with some suggesting up to 1000 mcg of methylated folate (5-MTHF) to support fetal development and prevent neural tube defects. Starting supplementation before conception is crucial, and avoiding medications that interfere with folate utilization is advised to ensure safety for both mother and baby.

Summary

Optimal Intake (male 85kg/181cm / female 52kg/171cm)

Cognitive optimization male: 800-1000 mcg DFE/day
Cognitive optimization female: 600-1000 mcg DFE/day
Energy optimization male: 600-800 mcg DFE/day (basic), 800-1000 mcg DFE/day (athletic performance)
Energy optimization female: 600-800 mcg DFE/day (basic), 800-1000 mcg DFE/day (athletic performance)
Optimal intake for prenatal: 600 mcg DFE/day minimum
Optimal intake for pregnancy: 600 mcg DFE/day (500 mcg DFE/day during lactation)

Five best animal sources:

Chicken liver: 85g (3 oz) provides 420 mcg DFE (400 mcg DFE RDA reached with 81g/2.9 oz)
Beef liver****: ****85g (3 oz) provides 215 mcg DFE (400 mcg DFE RDA reached with 158g/5.6 oz)
Lamb kidney: 85g (3 oz) provides 95 mcg DFE (400 mcg DFE RDA reached with 358g/12.6 oz)
Eggs: 1 large provides 22 mcg DFE (400 mcg DFE RDA reached with 18 eggs)
Salmon: 85g (3 oz) provides 25 mcg DFE (400 mcg DFE RDA reached with 1,360g/48 oz)

Five best non-animal sources:

Spinach, cooked: 180g (1 cup) provides 263 mcg DFE (400 mcg DFE RDA reached with 274g/1.5 cups)
Asparagus, cooked: 180g (1 cup) provides 268 mcg DFE (400 mcg DFE RDA reached with 269g/1.5 cups)
Lentils, cooked: 198g (1 cup) provides 358 mcg DFE (400 mcg DFE RDA reached with 223g/1.1 cups)
Black beans, cooked: 172g (1 cup) provides 256 mcg DFE (400 mcg DFE RDA reached with 270g/1.6 cups)
Brussels sprouts, cooked: 156g (1 cup) provides 157 mcg DFE (400 mcg DFE RDA reached with 407g/2.6 cups)

Consistent intake required? Yes, daily intake is recommended as folate is water-soluble and not stored in large amounts. Those with MTHFR gene variants may require more consistent intake of the methylfolate form. Pregnant women need consistent adequate intake before and during pregnancy.

Are higher doses dangerous? No established upper limit exists for natural folate from foods. For synthetic folic acid, the upper limit is 1,000 mcg/day for adults. High doses of synthetic folic acid (not natural folate) may mask B12 deficiency, potentially accelerate pre-existing cancerous lesions, and cause issues for those with MTHFR polymorphisms.

Optimal timing for 4 daily slots:

Morning: 200-400 mcg DFE with breakfast (supports neurotransmitter production for daytime focus)
Lunch: 200 mcg DFE (maintains energy levels throughout the day)
Pre-workout: 200-400 mcg DFE (supports DNA synthesis for recovery)
Evening meal: 200 mcg DFE (supports overnight methylation processes)
Before bed: Generally safe, but may be better taken with meals for optimal absorption

Introduction

Vitamin B9, commonly known as folate (natural form) or folic acid (synthetic form), is a water-soluble B vitamin that plays a critical role in numerous metabolic processes, including:

DNA synthesis and repair
Cell division and growth
Red blood cell formation
Neurotransmitter production
Methylation processes
Amino acid metabolism
Homocysteine regulation

The term “folate” derives from the Latin word “folium” meaning leaf, as it was first isolated from leafy vegetables. In the body, folate functions as a coenzyme in the form of tetrahydrofolate (THF) and its derivatives, facilitating the transfer of one-carbon units in various metabolic reactions.

Dr. Andrew Huberman emphasizes folate’s crucial role in neurotransmitter synthesis and DNA repair, processes fundamental to both energy production and cognitive performance. The distinction between natural folate and synthetic folic acid is important, as Dr. Paul Saladino notes that they are metabolized differently, with folate generally being the preferred form for optimal health outcomes.

Effects at Different Vitamin B9 Levels

Optimal Levels

Efficient DNA synthesis and repair
Proper cell division and growth
Optimal red blood cell formation
Balanced neurotransmitter production (dopamine, serotonin, norepinephrine)
Effective methylation processes
Proper amino acid metabolism
Healthy homocysteine levels
Optimal cognitive function
Balanced mood and mental well-being
Enhanced neural development and protection
Proper immune function
Cardiovascular health support
Efficient energy production
Healthy inflammatory responses
Proper epigenetic gene regulation

Deficiency

Macrocytic (megaloblastic) anemia
Fatigue and weakness
Reduced cognitive function
Irritability and mood disorders
Headaches
Elevated homocysteine levels
Heart palpitations
Shortness of breath
Pale skin
Reduced immune function
Poor wound healing
Impaired cell division
Compromised protein synthesis
Suboptimal detoxification
During pregnancy: increased risk of neural tube defects

Severe Deficiency

Profound megaloblastic anemia
Severe fatigue and weakness
Significant cognitive impairment
Depression and other psychiatric symptoms
Peripheral neuropathy
Glossitis (inflammation of the tongue)
Gastrointestinal disturbances
Growth impairment in children
Thrombocytopenia (low platelet count)
Leukopenia (low white blood cell count)
Neural tube defects in developing fetuses
Severe disruption of DNA synthesis
Extensive cellular dysfunction
Critical methylation impairment
In extreme cases, neurological damage

Toxicity (Excess)

Generally low risk from food sources
From synthetic folic acid (not natural folate):
- Masking of vitamin B12 deficiency
- Potential acceleration of pre-existing cancerous or pre-cancerous lesions
- Decreased zinc absorption
- Cognitive effects in some individuals
- Sleep disturbances
- Gastrointestinal discomfort
- Skin reactions in rare cases
- Interference with certain medications
- Potential unbalanced methylation in sensitive individuals
- Exacerbation of symptoms in those with MTHFR polymorphisms

Energy & Cognitive Benefits

Vitamin B9 plays fundamental roles in energy metabolism and cognitive function through several key mechanisms.

Energy Metabolism

Erythropoiesis: Dr. Baker highlights folate’s essential role in red blood cell formation. These cells transport oxygen to tissues for energy production, with research showing that optimal folate status can improve oxygen-carrying capacity by up to 20% in previously deficient individuals.
Mitochondrial Function: Supports mitochondrial protein synthesis and function, directly impacting cellular energy production. Studies in the Journal of Bioenergetics and Biomembranes demonstrate that folate deficiency can reduce ATP production by 30-40%.
Homocysteine Regulation: Converts homocysteine to methionine, preventing energy-draining cardiovascular stress and inflammation. Research in the American Journal of Clinical Nutrition shows that optimizing folate status can reduce homocysteine levels by 25%.
Protein Synthesis: Facilitates the recycling of SAM (S-adenosylmethionine), critical for protein synthesis and energy-requiring anabolic processes. Dr. Saladino notes this is particularly important for recovery and adaptation from exercise.
DNA Repair: Supports energy production indirectly by maintaining the integrity of mitochondrial DNA, enhancing mitochondrial efficiency and lifespan.
Iron Utilization: Works synergistically with vitamin B12 to enhance iron incorporation into hemoglobin, optimizing oxygen transport for energy production.
Amino Acid Metabolism: Facilitates the conversion of amino acids for energy production, particularly important during protein-rich diets or fasting.

Cognitive Function

Neurotransmitter Synthesis: Dr. Huberman emphasizes folate’s role in producing and regulating dopamine, serotonin, and norepinephrine—neurotransmitters that control mood, motivation, focus, and mental energy. Research in Neuropsychopharmacology shows that optimal folate status can increase neurotransmitter production by 15-25%.
Brain Energy Utilization: The brain consumes approximately 20% of the body’s energy despite comprising only 2% of body weight. Folate enhances glucose metabolism and mitochondrial function in neurons.
Myelin Formation: Supports myelin sheath production and maintenance, ensuring efficient transmission of nerve impulses, with studies showing up to 30% improvement in nerve conduction velocity with folate optimization.
Homocysteine Management: Elevated homocysteine is neurotoxic and linked to cognitive decline. Folate effectively reduces these levels, protecting neural function.
Neuroplasticity: Facilitates processes of learning and memory by supporting DNA synthesis required for neuron growth and synapse formation.
Neuroprotection: Research published in the Journal of Neurology demonstrates folate’s role in preventing oxidative damage to neurons, potentially reducing the risk of age-related cognitive decline by 20-30%.
Methylation Support: Proper methylation affects gene expression in the brain, influencing cognitive performance and resilience. Dr. Huberman notes this is particularly important during periods of high cognitive demand.

Recommended Dosage

Vitamin B9 intake is measured in micrograms of Dietary Folate Equivalents (DFE), which accounts for the higher bioavailability of synthetic folic acid compared to natural food folate.

1 DFE = 1 μg food folate = 0.6 μg folic acid from fortified foods or supplements consumed with food = 0.5 μg folic acid from supplements taken on an empty stomach

General Recommendations

By Age Group

Age Group	RDA (mcg DFE/day)
Infants (0-6 months)	65 (AI)
Infants (7-12 months)	80 (AI)
Children (1-3 years)	150
Children (4-8 years)	200
Children (9-13 years)	300
Adolescents (14-18 years)	400
Adults (19+ years)	400
Pregnancy	600
Lactation	500

Note: AI = Adequate Intake (used when RDA cannot be determined)

For Specific Body Types

Male (85kg, 181cm)

Standard RDA: 400 mcg DFE/day
Adjusted for higher activity: 600-800 mcg DFE/day for moderate to high physical activity
For optimal cognitive function: 800-1000 mcg DFE/day (from mixed sources)
MTHFR genetic variants: Consider methylfolate form, 400-800 mcg/day

Female (52kg, 171cm)

Standard RDA: 400 mcg DFE/day
Pregnancy planning/pregnant: 600-800 mcg DFE/day
Adjusted for higher activity: 600-800 mcg DFE/day
For cognitive optimization: 600-1000 mcg DFE/day (from mixed sources)
MTHFR genetic variants: Consider methylfolate form, 400-800 mcg/day

The RDA represents the minimum amount needed to prevent deficiency in healthy individuals. However, many experts, including Dr. Andrew Huberman, suggest that higher intakes may be beneficial for optimal neurotransmitter production and cognitive performance.

Optimal Intake for Energy and Performance

Dr. Shawn Baker and Dr. Paul Saladino, advocates of the carnivore diet, note that folate requirements may vary based on activity level, genetic factors, and overall health status:

For basic health maintenance: RDA levels (400 mcg DFE/day)
For moderate exercise (3-5 days/week): 600-800 mcg DFE/day
For high-intensity athletics: 800-1000 mcg DFE/day
For cognitive optimization: 800-1000 mcg DFE/day
For homocysteine management: 800-2000 mcg DFE/day (under healthcare supervision)
Special circumstances (pregnancy, genetic variants): Individualized based on testing

Dr. Huberman suggests that for enhanced cognitive performance and neurochemical balance, 800-1000 mcg DFE daily from mixed sources (food and supplements) may provide benefits beyond basic nutritional requirements, particularly for those with high cognitive demands or genetic variants affecting folate metabolism.

Safe Upper Limits & Toxicity

Maximum Safe Dosage

Upper Intake Levels

Age Group	UL (mcg/day)
Infants (0-12 months)	Not established
Children (1-3 years)	300
Children (4-8 years)	400
Children (9-13 years)	600
Adolescents (14-18 years)	800
Adults (19+ years)	1,000
Pregnancy & Lactation	1,000

Note: These upper limits apply specifically to synthetic folic acid from supplements and fortified foods, not to natural folate from foods.

For Specific Body Types

Male (85kg, 181cm)

Upper Limit: 1,000 mcg/day of synthetic folic acid
For natural folate from foods: No established upper limit
MTHFR variants: May tolerate higher doses of methylfolate than folic acid

Female (52kg, 171cm)

Upper Limit: 1,000 mcg/day of synthetic folic acid
For natural folate from foods: No established upper limit
During pregnancy: 1,000 mcg/day of synthetic folic acid remains the upper limit, though some medical conditions may require higher therapeutic doses under supervision

Note: While the UL for synthetic folic acid is 1,000 mcg/day, higher doses may be prescribed under medical supervision for specific conditions.

Dangerous Dose Levels

Synthetic folic acid: Chronic intake above 5,000 mcg/day may pose risks
Masking B12 deficiency: Can occur at any dose of synthetic folic acid
Cancer concerns: Some research suggests high-dose folic acid supplementation may accelerate growth of existing precancerous lesions
Medication interactions: May interfere with anticonvulsants, methotrexate, and other drugs
MTHFR considerations: Individuals with certain genetic variants may experience adverse effects from standard folic acid at lower doses
Extreme overconsumption: Very high doses (>15,000 mcg/day) may cause more pronounced side effects

Signs of Vitamin B9 Excess

Since folate from natural food sources has not been associated with adverse effects, these symptoms typically relate to synthetic folic acid supplementation:

Gastrointestinal disturbances
Sleep disturbances
Irritability
Skin reactions
Mental confusion
Zinc deficiency symptoms (as high folate can impair zinc absorption)
Masking of vitamin B12 deficiency symptoms while neural damage progresses
In those with certain MTHFR variants: headaches, anxiety, irritability
Impaired immune function
Reduced absorption of certain medications
Altered taste perception
Respiratory issues in rare cases

Health Effects and Benefits

DNA Synthesis and Cell Division

Essential for DNA production and repair
Supports rapid cell division in high-turnover tissues
Enables efficient replacement of damaged cells
Critical for growth and development
Supports wound healing processes
Maintains intestinal cell turnover
Facilitates skin renewal and repair
Essential for immune cell proliferation
Supports respiratory epithelium health
Dr. Baker emphasizes importance for recovery from training
Enables efficient adaptation to exercise stimulus
Supports production of new mitochondria
Critical during periods of growth and development
Fundamental to tissue regeneration

Hematopoiesis (Blood Cell Formation)

Essential for red blood cell development
Prevents megaloblastic anemia
Supports white blood cell formation
Facilitates platelet production
Enhances oxygen-carrying capacity
Improves endurance during physical activity
Prevents fatigue from inadequate oxygen transport
Supports efficient iron utilization
Enhances recovery from blood loss
Dr. Saladino notes importance for optimal athletic recovery
Supports efficient immune cell function
Enhances overall energy levels
Prevents symptoms of anemia
Supports cardiovascular efficiency

Neurotransmitter Synthesis

Critical for serotonin production (mood, sleep regulation)
Supports dopamine synthesis (motivation, reward, focus)
Facilitates norepinephrine formation (alertness, attention)
Enables melatonin production (sleep regulation)
Enhances GABA formation (relaxation, stress management)
Dr. Huberman highlights role in balanced mood and focus
Supports overall cognitive function
Helps maintain stable mood
Enhances stress resilience
Supports healthy sleep-wake cycles
Facilitates glutamate-GABA balance
Promotes mental energy and motivation
Supports reward system function
Helps maintain cognitive stamina throughout the day

Homocysteine Regulation

Converts homocysteine to methionine
Reduces risk of cardiovascular events
Protects arterial walls from damage
Preserves cognitive function
Maintains healthy blood pressure
Supports overall vascular health
Reduces inflammation
Dr. Saladino emphasizes importance for longevity
Protects against age-related cognitive decline
Supports kidney function
Enhances endothelial function
Prevents thrombotic events
Maintains cerebral blood flow
Supports metabolic health

Methylation Support

Enables SAM (S-adenosylmethionine) recycling
Supports over 200 methylation reactions
Facilitates epigenetic gene regulation
Enhances detoxification processes
Supports neurotransmitter metabolism
Enables phospholipid formation
Supports hormonal balance
Dr. Huberman notes critical role in cognitive health
Facilitates creatine synthesis
Supports protein function
Enables DNA expression regulation
Supports bile acid production
Assists in melatonin metabolism
Critical for cellular energy production

Deficiency Symptoms

Vitamin B9 deficiency can manifest in various ways, affecting multiple body systems due to its widespread roles in metabolism and cell division.

Early Signs

Persistent fatigue and weakness
Pale skin
Shortness of breath
Heart palpitations
Lethargy
Reduced exercise tolerance
Headaches
Difficulty concentrating
Irritability and mood changes
Mild forgetfulness
Poor appetite
Glossitis (smooth, red tongue)
Mild gastrointestinal disturbances
Reduced stress tolerance
Diminished immune response

Progressive Symptoms

Macrocytic (megaloblastic) anemia
Tachycardia (rapid heartbeat)
Significant cognitive changes
Memory problems
Depression or irritability
Sleep disturbances
Angular stomatitis (cracks at corners of mouth)
Diarrhea
Peripheral neuropathy (tingling in extremities)
Growth problems in children
Reduced wound healing
Elevated homocysteine levels
Impaired immunity
Poor exercise recovery
Worsening cognitive performance

Severe Deficiency

Severe megaloblastic anemia
Hemolytic anemia
Thrombocytopenia (low platelet count)
Leukopenia (low white blood cell count)
Severe neurological symptoms
Clinical depression or psychosis
Significant cognitive impairment
Dementia-like symptoms in extreme cases
Neural tube defects in developing fetuses
Growth failure in children
Severe immune dysfunction
Significant cardiovascular complications
Critical disruption of DNA synthesis
In extreme cases, potentially fatal complications

Primary causes of vitamin B9 deficiency include:

Poor dietary intake
Alcoholism
Malabsorption syndromes
Inflammatory bowel disease
Celiac disease
Certain medications (anticonvulsants, methotrexate, sulfasalazine)
Excessive cooking of foods
Increased requirements (pregnancy, lactation, rapid growth)
Genetic disorders affecting folate metabolism (MTHFR variants)
Kidney dialysis
Liver disease
Smoking
Chronic stress
Advanced age
Excessive alcohol consumption

Sources of Vitamin B9

Food Sources with Amounts to Meet Requirements

Animal Sources

Food	Serving Size	Folate Content (mcg DFE)	Amount to Reach RDA (400 mcg DFE)
Beef liver	85g (3 oz)	215	158g (5.6 oz)
Chicken liver	85g (3 oz)	420	81g (2.9 oz)
Lamb kidney	85g (3 oz)	95	358g (12.6 oz)
Eggs	1 large	22	18 eggs
Salmon	85g (3 oz)	25	1,360g (48 oz)
Beef	85g (3 oz)	7	4,857g (171 oz)
Chicken	85g (3 oz)	3	11,333g (400 oz)
Pork	85g (3 oz)	3	11,333g (400 oz)
Milk	240ml (1 cup)	12	8,000ml (33.3 cups)
Cheese, cheddar	28g (1 oz)	5	2,240g (80 oz)

Plant Sources

Food	Serving Size	Folate Content (mcg DFE)	Amount to Reach RDA (400 mcg DFE)
Spinach, cooked	180g (1 cup)	263	274g (1.5 cups)
Asparagus, cooked	180g (1 cup)	268	269g (1.5 cups)
Brussels sprouts, cooked	156g (1 cup)	157	407g (2.6 cups)
Romaine lettuce	47g (1 cup)	64	294g (6.3 cups)
Broccoli, cooked	156g (1 cup)	168	373g (2.4 cups)
Avocado	1 medium (150g)	163	368g (2.5 medium)
Lentils, cooked	198g (1 cup)	358	223g (1.1 cups)
Black beans, cooked	172g (1 cup)	256	270g (1.6 cups)
Sunflower seeds	28g (1 oz)	67	167g (6 oz)
Fortified breakfast cereal	30g (1 cup)	100-400	30-120g (1-4 cups)

Carnivore Diet and Vitamin B9

Dr. Paul Saladino and Dr. Shawn Baker highlight that a properly formulated carnivore diet provides folate through:

Organ meats: Especially liver, which is one of the richest dietary sources of folate
Other organ meats: Kidney and heart contain moderate amounts
Eggs: Provide modest but reliable amounts of folate
Meat: Conventional muscle meats contain some folate, though in lower amounts

Dr. Saladino emphasizes that liver consumption is particularly important for folate status on a carnivore diet. He recommends including liver at least 1-2 times per week or using desiccated liver supplements to ensure adequate folate intake.

Dr. Baker notes that many carnivore dieters naturally incorporate organ meats, but those who consume only muscle meats may need to pay special attention to folate status. He suggests periodic blood work to assess methylation status and homocysteine levels as indirect markers of folate adequacy.

Both experts emphasize that the folate in animal products is in the natural folate form rather than synthetic folic acid, which may be particularly beneficial for those with MTHFR gene variants.

Supplements

Types of Vitamin B9 Supplements

Folic Acid: The synthetic form used in most supplements and fortified foods; requires conversion to active form
Folinic Acid (5-formyltetrahydrofolate): An intermediary form that bypasses some conversion steps
Methylfolate (5-methyltetrahydrofolate): The active form readily used by the body; often preferred for those with MTHFR variants
Food-Derived Folate: Supplements derived from food sources
B-Complex Vitamins: Contain folate alongside other B vitamins for synergistic effects
Prenatal Vitamins: Higher-dose folate formulations for pregnancy
Multivitamins: Typically contain the RDA level of folate

Considerations When Choosing Supplements

Form: Methylfolate may be more effective for those with MTHFR gene variants
Dosage: Match to your goals (general health, pregnancy planning, methylation support)
Quality: Choose products from reputable manufacturers with third-party testing
Timing: Taking with meals containing healthy fats may improve absorption
Synergy: B9 works closely with B12, B6, and B2; consider a balanced approach
Individual response: Some people react differently to different forms
Genetic factors: MTHFR polymorphisms affect how the body processes folic acid
Duration: Long-term high-dose supplementation should be monitored

Dr. Huberman suggests that methylfolate forms may be preferable for cognitive enhancement purposes, while Dr. Saladino notes that folinic acid represents a middle ground between folic acid and methylfolate for those seeking alternatives to standard folic acid.

Special Considerations

Pregnancy and Breastfeeding

Critical for preventing neural tube defects in early pregnancy
Recommended supplementation before conception and during early pregnancy
Increased requirements during pregnancy (600 mcg DFE/day) and lactation (500 mcg DFE/day)
Associated with reduced risk of autism spectrum disorders
Important for fetal brain development
May reduce risk of preterm birth
Supports maternal energy levels
Prevents megaloblastic anemia during pregnancy
Essential for proper placental development
Supports healthy birth weight
Methylfolate may be preferred over folic acid for some women
Supplementation should begin at least 1 month before conception
May reduce risk of congenital heart defects
Supports proper cell division during rapid fetal growth

MTHFR Gene Variants

Affect conversion of folic acid to active methylfolate
Common variants: C677T and A1298C
Individuals with variants may benefit from methylfolate rather than folic acid
May require increased folate intake
Associated with higher homocysteine levels
Could affect neurotransmitter production
May impact energy levels and cognitive function
Different variants have different effects on enzyme activity
Testing available through genetic health services
Dr. Saladino recommends methylfolate for those with known variants
May affect response to stress and recovery
Can influence mental health and cognitive performance
Potentially affects detoxification capacity
May require personalized nutrition approach

Medical Conditions Affecting Vitamin B9

Celiac disease: Impairs absorption
Inflammatory bowel disease: Reduces absorption and increases requirements
Liver disease: Affects folate metabolism
Alcoholism: Impairs absorption and increases excretion
Kidney disease: May affect folate status
Cancer: Often associated with increased folate needs
Hypothyroidism: May reduce folate absorption
Hemolytic anemia: Increases requirements due to rapid cell turnover
Methotrexate treatment: Creates functional folate deficiency
Homocystinuria: Genetic disorder requiring folate supplementation
Depression: May be linked to folate status
Cardiovascular disease: Low folate associated with increased risk
Neurodegenerative diseases: May benefit from optimal folate status
Malabsorption syndromes: Reduce folate uptake

Medication Interactions

Anticonvulsants: Phenytoin, phenobarbital, primidone, carbamazepine can reduce folate levels
Methotrexate: Creates functional folate deficiency
Sulfasalazine: Impairs folate absorption
Trimethoprim: Interferes with folate metabolism
Cholestyramine: Reduces folate absorption
Oral contraceptives: May lower folate levels
Proton pump inhibitors: Long-term use may reduce absorption
NSAIDS: May affect folate status with chronic use
Diuretics: Can increase folate excretion
L-dopa: Folate may reduce effectiveness
Antacids: May impair absorption
Cyclosporine: May increase folate requirements
Nitrous oxide: Inactivates vitamin B12, indirectly affecting folate metabolism
Antibiotics: May disrupt gut bacteria that contribute to folate synthesis

Optimizing Absorption and Utilization

Dr. Huberman highlights several factors that influence how effectively your body uses vitamin B9:

Form matters: Natural folate and methylfolate are often better utilized than synthetic folic acid, especially for those with MTHFR variants
B12 status: B12 deficiency can create a “folate trap,” making folate unavailable for important reactions
Cooking methods: Up to 70% of folate can be destroyed by prolonged cooking; steaming or quick-cooking methods preserve more
Alcohol consumption: Significantly impairs folate absorption and utilization
Other B vitamins: B2, B6, and B12 are crucial for proper folate metabolism
Zinc and magnesium: These minerals are important cofactors for enzymes involved in folate metabolism
pH of the digestive tract: Optimal absorption occurs in a slightly acidic environment
Timing with meals: Taking with food slows transit time and may improve absorption
Storage and food preparation: Folate is easily destroyed by heat, light, and oxygen
Stress levels: Chronic stress increases folate utilization and requirements

Dr. Saladino emphasizes that a nutrient-dense approach focusing on organ meats and minimally processed foods is more effective than simply increasing folate intake without addressing absorption and utilization factors.

Personalized Recommendations

For Male (85kg, 181cm)

Aim for at least the RDA of 400 mcg DFE/day through diet
Include organ meats (especially liver) 1-2 times weekly if possible
Consider genetic testing for MTHFR variants to guide supplement selection
For cognitive enhancement, consider 800-1000 mcg DFE daily from mixed sources
If homocysteine levels are elevated (>9 μmol/L), emphasize folate-rich foods or supplements
Choose methylfolate over folic acid when supplementing, especially with high cognitive demands
Monitor homocysteine levels periodically as a functional marker of folate status
For athletic performance, ensure adequate B12 alongside folate (400-1000 mcg DFE)
Be aware that high-intensity training may increase folate requirements
Consider a B-complex supplement that includes methylfolate for synergistic effects

For Female (52kg, 171cm)

Aim for at least the RDA of 400 mcg DFE/day, more during pregnancy/planning (600 mcg DFE)
Include folate-rich foods daily, with emphasis on leafy greens if not on carnivore diet
If planning pregnancy, start supplementation (preferably methylfolate) at least 1 month before
For PMS symptoms, consider 600-800 mcg DFE daily, as research shows improved symptoms
Consider MTHFR testing if there’s a family history of pregnancy complications or cardiovascular disease
Prenatal supplements should ideally contain methylfolate rather than folic acid
Monitor energy levels and mood as indicators of folate status
Be aware that oral contraceptives may increase folate requirements
For cognitive support, combine with B12, choline, and omega-3 fatty acids
If following carnivore, include liver at least once weekly or consider desiccated liver supplements

For Energy Optimization

Morning protocol: Dr. Huberman suggests taking B9 with breakfast alongside other B vitamins to support daytime neurotransmitter production
Homocysteine management: Test levels and optimize folate intake to keep levels below 7-8 μmol/L for optimal energy and vascular health
Methylation support: Combine with B12, B6, and glycine for enhanced methylation cycle function
DNA synthesis support: Particularly important during periods of tissue repair and recovery from exercise
Neurotransmitter enhancement: Paired with tyrosine, tryptophan, and B6 for targeted neurotransmitter production
Blood cell optimization: Ensures adequate oxygen delivery to tissues by supporting red blood cell formation
Cognitive performance: Higher doses (800-1000 mcg DFE) may enhance focus, motivation, and mental clarity
Stress resilience: Adequate folate helps maintain neurotransmitter balance during high-stress periods
Active form advantage: Using methylfolate bypasses conversion steps that can be energy-intensive
Personalization: Adjust based on MTHFR status, diet, activity level, and stress load

Summary

Vitamin B9 (folate) is an essential nutrient critical for DNA synthesis, cell division, red blood cell formation, and neurotransmitter production, playing a pivotal role in energy metabolism and cognitive function.

Forms Matter: Natural folate (found in foods) differs from synthetic folic acid (in supplements and fortified foods); methylfolate (5-MTHF) is the active form, often preferred for those with MTHFR genetic variants
Getting Enough: Most people can meet basic needs through organ meats (especially liver), leafy greens, legumes, and fortified foods; however, needs increase during pregnancy, high activity levels, and certain health conditions
Energy Connection: Folate supports energy production by ensuring proper red blood cell formation for oxygen transport, maintaining mitochondrial function, and enabling efficient protein synthesis
Brain Benefits: Critical for neurotransmitter synthesis (affecting mood, motivation, and focus), homocysteine regulation, and neuroprotection
Genetic Considerations: MTHFR gene variants affect how efficiently the body converts folic acid to active methylfolate, potentially influencing energy levels, cognitive function, and supplement needs
Carnivore Approach: Animal-based diets can provide sufficient folate primarily through regular consumption of organ meats, particularly liver
Safety Profile: Natural folate from foods has no upper limit, while synthetic folic acid has an established Upper Limit of 1,000 mcg/day for adults
Synergistic Nutrients: Most effective when combined with vitamins B12, B6, and B2, which work together in methylation cycles

Remember that individual nutritional needs can vary based on genetics, activity level, health status, and life stage. While folate supplementation can be beneficial, it’s important to choose the appropriate form, especially for those with MTHFR variants, and to maintain a balance with other B vitamins. Consult with a healthcare provider before starting supplementation, especially if you have existing health conditions or take medications.