🧬 DNA & Cell Production
Every day your body makes millions of new cells, and Vitamin B9 is essential for that process.
Folate helps:
Build and repair DNA
Support rapid cell division
Maintain healthy tissue growth
This makes it especially important during pregnancy, childhood, and adolescence.
🩸 Red Blood Cell Formation
Vitamin B9 works closely with Vitamin B12 to produce healthy red blood cells.
Adequate folate helps:
Prevent certain types of anemia
Support oxygen delivery
Maintain energy levels ⚡
Low folate can lead to megaloblastic anemia, causing fatigue and weakness.
🤰 Pregnancy & Fetal Development
Folate is critical during early pregnancy because it helps prevent neural tube defects in developing babies.
That’s why women of childbearing age are encouraged to get enough Vitamin B9—even before pregnancy.
⚠️ What Happens If You’re Low?
Folate deficiency may cause:
Fatigue and weakness
Pale skin
Shortness of breath
Mouth sores
Poor concentration
Long-term deficiency can affect blood health and cell production.
🥬🍊 Where Do You Get Vitamin B9?
Folate is naturally found in:
Dark leafy greens (spinach, kale) 🥬
Legumes (beans, lentils)
Citrus fruits 🍊
Avocados
Whole grains
Fortified cereals
Fresh foods are best, since folate can be lost during overcooking.
⚠️ Supplements: Balance Matters
Folic acid supplements are useful in certain cases—especially pregnancy—but excessive intake can mask Vitamin B12 deficiency.
Supplement use should be guided by a healthcare professional.