Vitamin B9, better known as folate, is one of the most essential nutrients for cell growth, DNA formation, and healthy pregnancy. Whether you're planning for a family, supporting your energy levels, or simply giving your body the nutrients it needs to repair and renew, folate plays a quiet but powerful role in keeping everything running smoothly.
Folate vs Folic Acid: What’s the Difference?
Folate and folic acid are often used interchangeably, but they are not the same thing.
Folate (Natural Form)
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Found naturally in foods such as leafy greens, beans, citrus fruits, and whole foods.
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Easily used by the body once it's converted to its active form, 5-MTHF (5-methyltetrahydrofolate).
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Ideal for everyday nutrition through a balanced diet.
Folic Acid (Synthetic Form)
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The man-made version often added to supplements and fortified foods.
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Must be processed by the liver before becoming active.
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Can be useful during pregnancy, but some individuals may metabolise it less efficiently.
Key point: A food-first approach ensures your body gets folate the way nature intended — gentle, bioavailable, and supportive for long-term health.
Naturally Rich Sources of Folate
You don’t always need supplements to meet your daily needs. Folate is widely available in fresh, colourful, plant-based foods:
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Leafy greens: spinach, kale, Swiss chard
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Beans & lentils: chickpeas, black beans, kidney beans
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Citrus fruits: oranges, mandarins, grapefruit
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Avocado, asparagus & broccoli
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Beetroot, seeds and nuts
Including these regularly in meals can help maintain optimal folate levels and support healthy cell function.
Benefits of Folate
1. DNA Repair & Cell Growth
Every cell in the body relies on folate for DNA synthesis and repair.
It supports:
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Healthy red blood cell production
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Tissue growth
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Cellular renewal after physical stress, illness or intense activity
This makes folate a cornerstone nutrient for maintaining long-term wellness and vitality.
2. Essential for Pregnancy & Fertility
Folate is crucial during the early stages of pregnancy — often before a woman even knows she is pregnant. It helps support:
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Neural tube development (brain & spinal cord)
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Healthy cell formation for the developing baby
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Reduced risk of congenital abnormalities
Healthcare professionals strongly encourage women who are pregnant or planning pregnancy to prioritise folate-rich foods or supplements where appropriate.
3. Heart & Metabolic Health
Folate helps regulate homocysteine, an amino acid linked to heart and cognitive health. By supporting its metabolism, folate contributes to overall cardiovascular wellbeing.
Deficiency Risks: What Happens When Folate Is Low?
Low folate levels can lead to a range of symptoms affecting both physical and cognitive health:
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Fatigue or low energy
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Irritability or low mood
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Poor concentration
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Mouth sores or a swollen tongue
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Anaemia
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Higher risk of complications during pregnancy
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Slower cell repair and delayed healing
Individuals with digestive issues, high alcohol intake, or restrictive diets may also be more vulnerable to deficiency.
Final Thoughts
Vitamin B9 is far more than a “pregnancy nutrient” — it’s essential for DNA repair, energy production, brain health, and long-term wellbeing. By choosing folate-rich foods daily, you support your body at its cellular core.
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