Folate (Vitamin B9)
A B vitamin essential for DNA synthesis and cell division. Critical during pregnancy to prevent neural tube defects.
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What is Folate?
Folate (vitamin B9) is a water-soluble B vitamin essential for DNA synthesis, cell division, and amino acid metabolism. It works closely with vitamin B12 — deficiency in either causes similar symptoms.
Folic acid is the synthetic form found in supplements and fortified foods. Natural folate comes from leafy greens, legumes, and citrus fruits.
Normal Ranges
| Level | Interpretation |
|---|---|
| Above 3 ng/mL | Normal |
| 2–3 ng/mL | Borderline |
| Below 2 ng/mL | Deficient |
Red blood cell folate (RBC folate) reflects longer-term status than serum folate.
Why It Matters
Pregnancy Health
Adequate folate before and during early pregnancy prevents neural tube defects like spina bifida. This is why supplementation is recommended for all women who might become pregnant.
Anemia Prevention
Folate deficiency causes megaloblastic anemia — abnormally large, dysfunctional red blood cells — similar to B12 deficiency.
Cardiovascular Health
Folate helps metabolize homocysteine. Deficiency raises homocysteine levels, which may increase cardiovascular risk.
Who's at Risk for Deficiency
- Pregnant women (increased needs)
- Alcoholics (impaired absorption)
- People with celiac or Crohn's disease
- Those taking certain medications (methotrexate, anticonvulsants)
Food Sources
- Leafy green vegetables
- Legumes (lentils, chickpeas)
- Fortified grains and cereals
- Citrus fruits
- Asparagus