What does it do?
Better known as folate, or folic acid (which is B9 in its synthetic form), B9 appears prominently in millions of tacky tube adverts featuring overjoyed-looking pregnant women, and is mostly known for its role in helping to close an embryo’s neural tube, and helping the body to make new cells – both crucial during reproduction and pregnancy.
Besides this role, B9 also has a key part to play in helping the body to recycle and produce proteins, maintain healthy liver function, DNA replication, and the production of red blood cells.
What’s the story?
One of the few vitamins where a woman played a starring role in helping to discover B9, folate was originally called 'Will’s factor' after Lucy Wills, an enterprising young British doctor working with anaemic pregnant women in Mumbai. Suspecting that poor diet could be contributing to their condition, she discovered that humble marmite (rich in yeast and B-vitamins) could cure her patient’s symptoms, and the rest as they say, was history.
Although many people will know to take folic acid when pregnant, its role in preventing neural tube defects and ensuring healthy embryonic development is actually most critical in the very early stages of pregnancy, before and during the first 6 weeks of gestation. This is before most women even know they’re pregnant. As such, the FSA recommends all women of childbearing age obtain adequate amounts of folate, so if you’re actively trying for a baby definitely make sure you’re getting enough.
In the USA, all enriched grain products are legally required to contain folic acid in an attempt to prevent birth defects and to make sure child-bearing women consume enough B9. Since 1998 when this law was brought in, the rate of neural tube defects in the US has dropped by an impressive 25-50%. In 2021 after many years of debate, the UK government announced it wuld start to fortify non wholemeal flour with folic acid in order to prevent neural tube defects in pregnant persons.
How much do I need?
Adult women and men aged 19 and beyond (including 50+ year olds) need 200 μg per day.
Pregnant women and those actively trying for a baby need an additional 100 μg a day.
Where can I find it?
Foods rich in folate include citrus fruits, eggs, peanuts, green leafy veg and cruciferous vegetables like broccoli and sprouts, seafood, chickpeas, wholegrains, and milk products (cheese, milk etc).
Any ideas for using those ingredients?
Crayfish salad with sundried tomato and lime/Stirfried kale with quinoa, orange and pecans/lemon and mustard dressing/orange, feta and pistachio salad/scallops with pea puree/roasted sprouts with lemon, garlic and chilli/chickpea and aubergine curry
References
British Nutrition Foundation (2021) Nutrition Requirements. Available here.
Pitkin, R.M. (2007) Folate and neural tube defects. The American Journal of Clinical Nutrition. 85 (1). Available here.
Price, C. (2016) The Vitamin Complex. London, Oneworld Publications, pp. 258-9.
Van Raaij, J., de Groot. L.C., (2011) Pregnancy and Lactation. In: Lanham-New, S.A, Mcdonald, I.A., and Roche, H.M., (eds) Nutrition and Metabolism, Second edition. Chichester, John Wiley & Sons, chp. 6.