Vitamins, Naturally: Not Just For Pregnancy, All About Vitamin B9 (Folate)Updated a minute ago

Vitamins, Naturally: Not Just For Pregnancy, All About Vitamin B9 (Folate)

Regarding cellular health, Vitamin B9—known as folate—is one of the most essential nutrients you can get. Folate is responsible for everything from DNA formation to red blood cell production, and it is vital during rapid growth, like pregnancy and adolescence. But even outside those windows, this B-vitamin plays a crucial role in your body’s everyday repair, regeneration, and resilience.

The best part? Like other B vitamins, folate is abundant in real, whole foods—no synthetic folic acid required.

What Does Vitamin B9 Do?

Folate is vital for cell division and genetic material production, which means it supports nearly every system in the body. Here's what it helps with:

• DNA synthesis and repair – promotes healthy cell replication
• Red blood cell formation – prevents certain types of anemia
• Heart health – helps reduce homocysteine levels
• Brain and mood regulation – involved in neurotransmitter production
• Fetal development is critical for preventing neural tube defects during pregnancy

Folate is the natural form of the vitamin found in food, while folic acid is its synthetic counterpart used in supplements and fortified foods. Though both can meet your body’s needs, folate from food is typically better tolerated and utilized by the body.

Signs You Might Need More Folate

Folate deficiency can occur with low dietary intake, certain medications, alcohol use, or digestive disorders that impair absorption. Signs of low folate levels include:

• Fatigue or weakness
• Pale skin
• Irritability or mood shifts
• Poor concentration
• Digestive discomfort
• Increased risk of congenital disabilities in pregnancy

Because folate works hand-in-hand with vitamins B6 and B12, a deficiency in one often overlaps with the others.

The Best Natural Sources of Folate

Leafy greens may be the poster child for folate, but this nutrient is found in many plant-based foods, especially those that grow close to the Earth.

The Recommended Dietary Allowance (RDA) for adults is 400 mcg of daily dietary folate equivalents (DFE). Pregnant and breastfeeding women require even more to support fetal development and postpartum recovery.

Whole Foods, Whole Health

Folate is a quiet hero in your wellness routine—working behind the scenes to build strong blood, protect your heart, and support the genetic blueprint that makes you, you. Whether you're thinking about starting a family or just want to feel your best, getting enough folate through natural foods is a simple and powerful way to care for your health from the ground up.

Next Up in the Series: Stay tuned as we spotlight Vitamin B12 (Cobalamin)—an essential nutrient for energy, focus, and nervous system strength.