When to take Vitamin B9 (Folic Acid)

What is vitamin B9 (Folic Acid) good for?

Short answer: Vitamin B9 has potential benefits for metabolism, cell function, mental health, cardiovascular health, diabetes, inflammation, depression, pregnancy and mental health.

Vitamin B9, more commonly known as either folate or folic acid, is an essential vitamin that plays a vital role in healthy brain function, making it fundamental for mental and emotional health.

In addition to that, it assists in the synthesis of DNA and RNA, which are the body's genetic building blocks, making folic acid of critical importance when cells and tissues are growing rapidly, such as during pregnancy, infancy and adolescence.

Folic acid's role in blood oxygenation

Folic acid is also known to work closely in combination with vitamin B12 and iron during the formation of red blood cells, as well as other functions throughout the body. In fact, low levels of folic acid, known as folate deficiency, can directly result in a condition known as anemia, in which the blood has a reduced capacity to transport oxygen.

For treating diabetes

Folic acid supplements have also been found to reduce inflammation, improve blood sugar regulation, and reduce insulin resistance in people that suffer from diabetes. Interestingly, some drugs for treating diabetes such as metformin can actually lower folate levels, which furthers the case for folic acid supplementation in this scenario.

Role in brain function and mental health

Folic acid is also directly involved in the production of neurotransmitters, which are chemicals that the brain uses in order to function properly and regulate mood.

A deficiency in folate has been associated with schizophrenia, depression, and other serious mental health conditions, and several studies have shown that folate supplementation reduces the symptoms of depression, schizophrenia and bipolar disorder.

Additional research has found that people diagnosed with depression often have lower blood levels of folate than people who do not suffer from depression, and that taking folate supplements in addition to antidepressants is actually able to reduce the symptoms of depression more than taking antidepressant medications alone.

When should I take vitamin B9?

Short answer: Vitamin B9 is best taken first thing in the morning on an empty stomach, at least 30 minutes before breakfast.

Folic acid, like most B vitamins, is best taken early in the day in order to capitalize on its role in metabolism and cell function.

Furthermore, given that B vitamins are water-soluble, it can be beneficial to take them on an empty stomach for optimal absorption, so taking folic acid first thing in the morning, before breakfast, is ideal.

What does vitamin B9 combine well with?

Short answer: Vitamin B9 has been shown to work well together with astaxanthin, berberine, copper, fish oil, garlic extract, krill oil, L-arginine, L-tyrosine, omega-3, red yeast rice extract, ubiquinol, vitamin B1, vitamin B2, vitamin B6, vitamin B8 and vitamin B12.

Folic acid with other B vitamins

There have been several studies demonstrating the synergistic effects of combined B vitamin supplementation. For example, one such study showed that vitamins B1, B6, B9 and B12, when combined, effective both at treating and preventing episodic migraines.

As mentioned above, folic acid also works closely with vitamin B12 in the production of red blood cells, while it also works with vitamins B6 and B12 to control levels of the amino acid homocysteine in the blood, which is a major factor in heart disease.

The homocysteine-lowering effect was enhanced even further when omega-3 fatty acid supplementation was incorporated.

Furthermore, a combination of folic acid with vitamin B8, also known as inositol, was found to promote ovulation in women with fertility issues derived from PCOS.

Folic acid with other B vitamins, garlic extract & L-arginine

Folic acid was also found to help delay the progression of atherosclerosis and reduce oxidative stress when combined with vitamin B6, vitamin B12, aged garlic extract and L-arginine.

Folic acid with CoQ10, red yeast rice & astaxanthin, for blood sugar levels

A meta-analysis in 2021 found significant benefits to blood sugar levels for people taking folic acid together with a combination of CoQ10 (ubiquinol), red yeast rice extract, policosanols, berberine and astaxanthin.

Folic acid with vitamin B6, copper & L-tyrosine, for mental health

In terms of brain health and mental well-being, it has been found that taking folic acid together with vitamin B6, copper and L-tyrosine helps the body convert the tyrosine into dopamine and other important brain chemicals.

What are natural sources of vitamin B9?

If you are interested in achieving your daily vitamin B9 intake through your diet, rich sources of vitamin B9 include:

Kale
Spinach
Broccoli
Legumes
Grains
Seeds
Nuts
Avocados
Mangos
Oranges

Vitamin B9 data sources & further reading

Last updated by Asklepios on 30th January, 2025