Benefits of Vitamin B9: Folates and Preconception

Preconception support

folates contribute to the growth of maternal tissues and support the smooth progress of the very first weeks of pregnancy.

Energy and blood

vitamin B9 contributes to normal blood formation and helps reduce fatigue, a real asset when your daily life as a mother-to-be or new mum is becoming more demanding.

Directly active form

we chose Quatrefolic® 5-MTHF, the form directly usable by your body, including if you carry the MTHFR variant that is common in the population.

Origin and description

Vitamin B9, also known as folate or folic acid depending on its form, belongs to the B vitamin family.

Water-soluble, it acts as a cofactor in numerous methylation reactions — those cellular reactions that enable the production of new cells. It plays a key role in cell division, DNA synthesis and the formation of the neural tube in the very early stages of pregnancy, when the embryo is developing at speed. This is why folates are central to preconception recommendations. The form used makes all the difference: between synthetic folic acid and directly active 5-MTHF, the level of purity, bioavailability and standardisation determines the quality of a targeted supplement.

In natural form, folates are found in several everyday foods: calf's liver, lentils, spinach, asparagus, leafy green vegetables, legumes, certain cheeses and eggs. The absorption of dietary folates depends on the form in which they are present, the food matrix and the digestive context. An overall intake through a varied diet also provides useful cofactors such as vitamin B12 and other B vitamins. Folates remain fragile vitamins, however: prolonged cooking in water and exposure to light can destroy a significant proportion, especially in green vegetables. Intake also varies according to seasonality and dietary habits.

As a supplement, vitamin B9 exists primarily in two forms: synthetic folic acid, the historical form, and 5-MTHF, also known as methyltetrahydrofolate. Folic acid must be converted by the MTHFR enzyme in two steps to become active. 5-MTHF, on the other hand, is directly the form used by cells: it is independent of MTHFR metabolism, a genetic variant of which is common in the population. A regular, convenient supplement intake can help secure your levels during preconception and throughout pregnancy, alongside comprehensive pregnancy supplements or preconception and fertility supplements. In terms of quality, we favour the patented Quatrefolic® form for its purity and traceability.

Vitamin B9 intake by life stage

Adult woman (PRI): 330 µg/day (EFSA 2014)
Preconception (supplementation): + 400 µg/day (CNGOF / HAS / WHO)
Pregnancy (AI): 600 µg/day (EFSA 2014)
Breastfeeding (AI): 500 µg/day (EFSA 2014)
Upper safety limit (synthetic folic acid): 1,000 µg/day (EFSA)

Did you know: A significant proportion of the population carries a variant of the MTHFR enzyme that slows the conversion of synthetic folic acid into its active form, 5-MTHF. The Quatrefolic® form we use is already in 5-MTHF form: it can be used directly by your body, without going through this conversion step. A real advantage for securing your intake during preconception and throughout pregnancy.

Add

Bump essentials

Multivitamines vegan grossesse & fertilité

15 nutriments clés, dont choline et folates hautement biodisponibles

100 % vegan et sans DHA

Baby Project

Pregnancy

from

£18.92
£27.81

Add
Iodine-free

Add

Bump powder

Multivitamin powder for conception & pregnancy

15 nutriments clés, dont choline et folates hautement biodisponibles

100 % vegan et en poudre, idéale en cas de nausées

Baby Project

Pregnancy

from

£20.69
£30.42

Add
Vanifique

Snacks vanille macadamia grossesse et conception

400 μg de vitamine B9 (dose recommandée)

Forme naturelle hautement assimilable par le corps

Baby Project

Pregnancy

from

£16.07
£25.21
A victim of its own success

Be notified when back in stock

Lemon Folates

Gummies grossesse avec vitamine B9 active

Alternative naturelle de l’acide folique

500µg de vitamine B9 issue d’un extrait de citron

Baby Project

Pregnancy

from

£26.08

Be notified when back in stock

Préconception
Les folates contribuent à réduire le risque d'anomalies du tube neural lors d'une supplémentation préconceptionnelle, débutée plusieurs semaines avant la conception.
Maternal tissue growth
During pregnancy, vitamin B9 contributes to the growth of maternal tissues — a useful support when your body is transforming at great speed.
Blood formation
Vitamin B9 contributes to normal blood formation and the production of red blood cells, supporting your everyday vitality.

How does it work? (The science bit)

After ingestion, dietary folates and synthetic folic acid are absorbed in the upper part of the small intestine. To become active within cells, they must then be converted into 5-MTHF, the circulating and usable form. This conversion involves two successive enzymes, including the well-known MTHFR. A common genetic variant can slow the activity of this enzyme, without necessarily causing any health issue: a significant proportion of the population carries this characteristic. When vitamin B9 is already provided in 5-MTHF form, as in Quatrefolic®, this conversion step is no longer necessary, which may facilitate cellular uptake.

Once in circulation, 5-MTHF reaches the areas where cell division is most active: the bone marrow for blood cell formation, growing tissues, and of course the embryo in the very early stages of pregnancy for neural tube formation. Vitamin B9 also contributes to DNA synthesis and the production of several neurotransmitters, working in close partnership with vitamin B12. They function as two partners in the methylation cycle: one can barely fulfil its role without the other, which explains why they are so often combined in supplements dedicated to maternity.

Synthetic folic acid

Directly active form: no, MTHFR conversion required
Conversion steps: two (DHFR then MTHFR)
Independence from MTHFR mutation: no
Patent: none

Quatrefolic® 5-MTHF

Directly active form: yes, directly usable
Conversion steps: none
Independence from MTHFR mutation: yes
Patent: Gnosis S.p.A.

Mama tip: Folates and vitamin B12 work closely together in the methylation cycle — combining the two is often more beneficial than taking B9 alone, especially if your diet is low in animal products. It is also worth opting for gentle cooking methods for your green vegetables: folates are fragile vitamins, and prolonged cooking in water can destroy a significant proportion.

Our sources

On a daily basis, folates contribute to normal blood formation, amino acid synthesis and the reduction of tiredness. They also contribute to normal psychological function, which can support your overall energy levels. For women of childbearing age, this is also a key vitamin for preparing for a future pregnancy.

The official recommendations from the CNGOF, HAS and WHO advise a supplement of 400 µg per day, starting at least four weeks before conception and continuing until 12 weeks of amenorrhoea. This window corresponds to the period of neural tube formation, during which folates play a key role in the development of the embryo.

Folic acid is the traditional synthetic form: it must be converted into 5-MTHF by the MTHFR enzyme before your cells can use it. Quatrefolic® delivers the active 5-MTHF form directly, with no conversion step required. This form is particularly relevant if you carry a common MTHFR variant, which can slow down the conversion of folic acid.

Vitamin B9 is well tolerated at recommended doses. An upper limit of 1000 µg per day of synthetic folic acid has been established by the EFSA for adults. It is useful to combine B9 with a vitamin B12 intake, as a B12 deficiency can be masked by high doses of B9. In the event of medical treatment, a known condition or any doubt, seek advice from a healthcare professional.

Vitamin B9 and vitamin B12 work together in the methylation cycle, which allows your body to produce DNA and neurotransmitters, and to regulate homocysteine. Providing one without the other can limit the effectiveness of the pair. For women who consume few animal products, combining B9 and B12 is often more relevant than taking B9 alone.

Load more questions