Vitamin B9, more commonly called folic acid, is a water-soluble vitamin. Its name comes from the Latin folium, meaning "leaf". Its Latin origin therefore easily indicates which foods are sources of vitamin B9: fruits and vegetables. This vitamin is particularly sensitive: to oxygen, to light, to heat and it is soluble in water. Its dietary origin and its great instability show how easy it is to develop a vitamin B9 deficiency. However, it is undeniably essential in multiple physiological functions and at all ages. Particularly in pregnant and breastfeeding women, from where it gets its nickname: the pregnant woman's vitamin. It ensures the smooth running of the pregnancy: it participates in the development of the nervous system of the embryo and the fetus, while ensuring the maintenance of the mother's blood mass. Without forgetting its presence in breast milk, which maintains its necessity for the good growth of the infant. It is therefore necessary to have a suitable diet to cover vitamin B9 needs.

  • Family: vitamins
  • Other name(s): folic acid
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Calculate my daily requirement for Vitamin B9

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In which foods can I find my daily intake of Vitamin B9?

Foods containing Vitamin B9 Vitamin B9 concentration (in mg/100 g) Quantity of food to cover my daily needs (in g)
Baker's yeast, dehydrated 2.34 ?
Chicken liver, cooked 1.44 ?
Pollen, fresh 0.993 ?
Sea lichen, dried 0.866 ?
Baking powder 0.697 ?
Turkey liver, cooked 0.691 ?
Calf liver, cooked 0.592 ?
Agar, dried 0.58 ?
Chicken liver, cooked 0.578 ?
Soy flour 0.573 ?

Properties of Vitamin B9

Vitamin B9 is studied and recognized for the following main properties:

  • Regulator of gene expression : Vitamin B9 allows the synthesis of thymidine (pyrimidine base), adenine and cytosine (purine bases) which are the constituents of the nucleic acids of RNA and DNA, our genetic material. Vitamin B9 works synergistically with vitamin B12 in this pathway.

  • Nervous rebalancing : Vitamin B9 participates in the production of neurotransmitters.

  • Participating in the development of the nervous system : This is the best-known role of vitamin B9. It is involved in the design of the nervous system in the embryo, allowing, among other things, the closure of the neural tube, the primitive nervous system. This explains the nickname it may have: the pregnancy vitamin.

  • Antianemic : Vitamin B9 participates in hematopoiesis, that is to say the formation of red blood cells.

  • Participant in tissue growth : Vitamin B9 contributes to the creation of new cells. It is therefore important for growth in infants, children, adolescents and pregnant women (fetal development).

  • Anti-inflammatory : Vitamin B9 is involved in the homocysteine ​​cycle. It promotes the transformation of the latter into methionine. Homocysteine ​​is an amino acid with a pro-inflammatory capacity, which methionine, another amino acid, does not possess. Ultimately, vitamin B9 helps neutralize homocysteine.

  • Immunomodulating : Vitamin B9 promotes the formation of white blood cells, through its cell renewal property. White blood cells, also called leukocytes, are the cells of the immune system.


Vitamin B9, why is it important?

In case of moderate deficiency

Vitamin B9 deficiency is common. It can manifest itself with the following problems. In this case a sufficient intake or even supplementation is necessary.

  • Nausea
  • Depression
  • Diarrhea
  • Fatigue
  • Digestive disorders
  • Sleeping troubles
  • Vomiting
  • Dermatosis
  • Memory problems
  • Glossitis
  • Mucosal injury
  • Purpura
  • Growth retardation
  • Neurological disorders
  • Loss of appetite
  • Confusion
In case of proven deficiency

A proven deficiency of Vitamin B9 is involved in the following situations. The advice of a healthcare professional is required.

  • Digestive disorders
  • Megaloblastic anemia
  • Anencephaly
  • Abnormality of embryonic and fetal development
  • Mucosal injury
  • Spina Bifida
  • Neurological disorders
In case of excess

There is no risk in the event of an overdose of vitamin B9, the body simply gets rid of it by eliminating it through urine or stools.

Beneficial in prevention

Optimal intake of Vitamin B9 helps prevent the following situations:

  • Baby blues
  • Premature delivery
  • Anencephaly
  • Spina Bifida
  • Fetal malformation

Choose your foods wisely

  • Opaque packaging: vitamin B9 is sensitive to light. Opaque packaging limits the impact of light on the vitamin.

Food preservation and storage

  • À away from direct light: due to the light sensitivity of vitamin B9, foods should be stored away from direct light. Therefore, it is advisable to preserve fruits and vegetables in the refrigerator.

Preserving Vitamin B9 in cooking

  • A suitable cut: vitamin B9 is sensitive to oxygen. We therefore avoid finely cutting the food, to limit the contact surfaces with oxygen. Stick, Macedonia, minced and peasant cuts (etc.) are the most suitable.

  • Minimal peeling: the skin of plants is often the richest in micronutrients (because it is the sunniest area). We therefore avoid peeling the food, or it must remain moderate.

  • Opt for whitening: before freezing the food, it is advisable to blanch it first. This is to destroy the oxidase enzymes, which normally promote the destruction of vitamin B9.

  • Rapid consumption: vitamin B9 is sensitive to oxygen. After opening the packaging, it is advisable to consume the food quickly, in order to limit its destruction.

  • Suitable cooking: vitamin B9 is heat-sensitive and water-soluble. This means that we favor gentle, rapid cooking with little water in order to limit its destruction and diffusion into the cooking water of the food.

  • Vitamin C: vitamin C will help protect vitamin B9 from oxidation. So, adding a drizzle of lemon juice to raw vegetables is ideal to protect vitamin B9, add vitamin C and a touch of acidity.

Vitamin B9 and interactions

Negative effects

  • The alcohol : chronic alcohol consumption decreases the absorption and disrupts the metabolism of folate (vitamin B9).

  • Chronic stress: a state of chronic stress seems to be harmful for the normal functioning of vitamin B9.

  • Oral contraceptives: a drop in vitamin B9 reserves is observed when taking oral contraceptives.

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