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Vitamin B9, or folic acid, is an essential vitamin that must be obtained through food. It plays an important role in a wide range of biological processes, including protein and DNA synthesis. It is crucial for the proper development of the fetus.
The different types of vitamin B9
In practice, dietary Vitamin B9 can be provided in 3 forms:
- Folates
- Folic Acid
- Methylated Forms
Folates
Folates are the natural form of vitamin B9 found in plants (spinach, asparagus, legumes are the richest) and mushrooms.
Folates are very well absorbed by the body but they are very fragile and soluble in water, cooking eliminates and destroys a large part of them.
Folic Acid
Folic acid is a synthetic form of vitamin B9 that must undergo transformation (methylation) in the body to be functional.
This synthesis is variable, but becomes optimal when accompanied by cofactors, such as vitamin B12.
Folic acid has the advantage of very good temperature resistance, with good stability over time.
Methylfolates
Methylfolates (including 5-MTHF) are the directly active forms of vitamin B9 , but more sensitive to temperature and less stable over time than folic acid (but more so than folates).
Vitamin B9 dosages and requirements
The vitamin B9 requirements defined by health authorities (*EFSA, ANSES) were calculated in relation to the characteristics of folic acid.
Evaluations are underway to specify the appropriate dosages of methylated forms, to avoid any risk of excess, linked to the assimilation of high doses.
It is important to note that EFSA* considers that Methylated forms and Folic Acid have equivalent assimilation up to 400 µg/dose (i.e. 200% of the RDA).
(*European Food Safety Agency)
Sources of vitamin B9
Sources of vitamin B9 are diverse due to its different forms.
It may be useful to supplement the intake of dietary folates naturally present in plants with supplementation .
Folic Acid or Methylated forms are used in supplements with similar results for common dosages.
Particular vigilance for vitamin B9 is recommended from the time of pregnancy planning (satisfactory intake if possible 3 months before the start of pregnancy).
