Vitamine B9 (folates)

Vitamin B9, known as folate in its natural form and folic acid in its synthetic form, is a water-soluble B-group vitamin. It is found primarily in dark leafy greens (spinach, lamb's lettuce), legumes, citrus fruits, and liver. It plays a central role in DNA and RNA synthesis, cell division, and the formation of red blood cells. Folate contributes to normal homocysteine metabolism, an amino acid whose elevated blood levels are associated with various imbalances. It also supports normal psychological function and helps reduce tiredness and fatigue. For women who are pregnant or planning to become pregnant, an adequate folate intake contributes to normal maternal tissue growth during pregnancy. Dietary intake of vitamin B9 is often insufficient in the general population, partly because folates are sensitive to heat and oxidation during cooking. Supplementation can help meet recommended daily requirements, particularly for people following a restrictive diet, women of childbearing age, or individuals with increased needs.