How to raise B9 levels?

January 10, 2026 •

4 min read

According to the National Institutes of Health, the average American's folic acid intake increased significantly following the 1998 mandate for grain fortification. However, adequate intake is still a concern for many, making it vital to understand how to raise B9 levels through conscious dietary choices, optimized cooking methods, and smart supplementation.

Quick Summary

Raising B9 levels involves consuming a variety of natural folate-rich foods like leafy greens and legumes, as well as fortified products containing synthetic folic acid. Addressing absorption factors like certain medical conditions and alcohol intake, in addition to exploring targeted supplementation options, can also improve folate status.

Key Points

Eat Folate-Rich Foods: Incorporate dark leafy greens, legumes, and citrus fruits into your daily diet to increase your natural folate intake.
Choose Fortified Products: Opt for fortified breakfast cereals, bread, pasta, and rice, which contain synthetic folic acid for easier absorption.
Supplement Wisely: Talk to a doctor about taking a folic acid or L-methylfolate supplement, especially if you have higher needs due to pregnancy, medical conditions, or a genetic variation.
Optimize Cooking Methods: Prevent folate loss by steaming or microwaving vegetables instead of boiling, and use cooking water for broths to retain nutrients.
Limit Alcohol Intake: Reduce or eliminate excessive alcohol consumption, as it impairs folate absorption and metabolism.
Get B12 Checked: Before taking high-dose folic acid, have your vitamin B12 levels checked, as folate can mask the symptoms of a B12 deficiency.

Understanding Vitamin B9: Folate vs. Folic Acid

Vitamin B9 is a crucial nutrient for cell growth, DNA formation, and red blood cell production. However, it exists in two primary forms that are important to distinguish: natural folate and synthetic folic acid. Folate is found naturally in many whole foods, while folic acid is the man-made version added to fortified foods and supplements. While both serve a similar function, their metabolism and bioavailability differ. The body absorbs supplemental folic acid more efficiently than the folate found in many foods, making it a reliable way to boost levels. However, some individuals with genetic variations (like MTHFR polymorphism) may process the synthetic form less effectively, and may benefit from supplements containing the active form, methylfolate.

Dietary Strategies to Increase B9

Incorporating a range of folate-rich foods into your daily meals is a foundational strategy for maintaining healthy B9 levels. A diverse diet ensures you receive a steady supply of this water-soluble vitamin, which is not stored by the body for long periods.

Top Natural Folate Sources

Leafy Greens: Spinach, kale, romaine lettuce, and collard greens are packed with folate. One cup of cooked spinach can provide over 30% of the Daily Value.
Legumes: Lentils, chickpeas, black-eyed peas, and kidney beans are excellent sources. A single cup of cooked lentils provides a significant portion of your daily requirement.
Fruits and Juices: Citrus fruits like oranges and grapefruit, along with papaya and bananas, contribute to folate intake.
Animal Products: Beef liver is one of the most concentrated natural sources of folate. Eggs also provide a small but reliable amount.
Nuts and Seeds: Peanuts, walnuts, and sunflower seeds are good sources of folate.

Fortified Food Options

Since 1998, the U.S. government has required the fortification of many grain products to help prevent neural tube defects. Look for products labeled 'enriched' or 'fortified' to maximize your intake of added folic acid.

Enriched Grains: Breads, pasta, and rice are often enriched with folic acid.
Fortified Cereals: Many breakfast cereals are a convenient way to get a significant daily dose of folic acid.
Cornmeal and Flour: Corn tortillas and other products made with fortified corn masa flour contribute to folic acid intake.

Choosing and Using Supplements

For some, diet alone may not be sufficient to address low B9 levels, especially for individuals with increased needs or absorption issues. Supplements offer a reliable way to boost intake.

Types of Folate Supplements

Folic Acid: This is the most common form found in multivitamins and prenatal supplements. It is highly bioavailable and effective for most people.
Methylfolate (5-MTHF): This is the active form of folate that the body can use directly without conversion. It may be a better option for individuals with an MTHFR gene variation that affects the body's ability to process folic acid.

Important Considerations for Supplementation

Consult a Healthcare Provider: Always speak to a doctor before starting a new supplement regimen. They can help determine if you have a deficiency and recommend the appropriate dosage.
B12 Co-dependency: Folic acid can mask the symptoms of a vitamin B12 deficiency. A healthcare provider should always check B12 levels before prescribing high-dose folic acid, as an untreated B12 deficiency can lead to irreversible neurological damage.

Factors Affecting B9 Absorption

Maximizing your dietary intake goes beyond just choosing the right foods. Certain factors can influence how well your body absorbs and retains folate.

Cooking and Preparation Methods

Folate is a water-soluble vitamin that is sensitive to heat and light. Overcooking or boiling can destroy a significant portion of the natural folate in your food.

Opt for steaming, microwaving, or lightly sautéing vegetables to preserve their folate content.
Drink the cooking water from vegetables used for broths or sauces, as some folate may have leached into it.
Store raw, leafy greens in the refrigerator to minimize nutrient loss over time.

Other Inhibitors

Alcohol: Excessive alcohol consumption interferes with folate absorption and metabolism. It can also increase the amount of folate excreted by the kidneys.
Certain Medications: Some anticonvulsants, methotrexate, and drugs for ulcerative colitis can disrupt folate absorption.
Medical Conditions: Conditions such as celiac disease and Crohn's disease can lead to malabsorption issues.

Comparison of Natural Folate and Synthetic Folic Acid


Feature	Natural Folate	Synthetic Folic Acid
Source	Found naturally in foods like leafy greens, legumes, and eggs.	Added to fortified foods and supplements.
Absorption	Can be less efficiently absorbed than folic acid due to stability issues.	Better absorbed by the body, with nearly 100% bioavailability in supplements.
Heat Stability	Susceptible to degradation by heat and light during cooking.	More stable and less prone to being destroyed by heat.
Metabolism	Already in a form that the body can use. Contains varying amounts of methylfolate.	Must be converted by an enzyme (DHFR) into the active form for the body to use it.
B12 Masking	Does not mask a B12 deficiency in the same way that high-dose folic acid supplements can.	High intake can mask a vitamin B12 deficiency, potentially leading to neurological damage.

Conclusion

Optimizing your B9 levels is a proactive step toward overall health, supporting crucial functions like cell production and DNA synthesis. By prioritizing a diet rich in natural folate from foods like green vegetables and legumes, choosing fortified grains, and considering a supplement, you can effectively address low B9. To maximize absorption, use low-heat cooking methods and moderate alcohol consumption. Always consult a healthcare provider to determine your specific needs and rule out underlying conditions, as high doses of folic acid can interact with other deficiencies. A combination of conscious eating and professional guidance offers the most reliable path to achieving and maintaining adequate B9 status. For more information, visit the National Institutes of Health.

Frequently Asked Questions

Folate is the form of vitamin B9 that occurs naturally in foods, while folic acid is the synthetic, man-made version found in fortified foods and dietary supplements.

You can increase your B9 levels by consistently eating a variety of folate-rich foods such as spinach, asparagus, lentils, chickpeas, and oranges. Cooking these items with minimal heat can help preserve their folate content.

While fortified foods have been effective in reducing deficiency rates in many countries, they may not be enough for everyone, especially those with increased needs, malabsorption issues, or poor diet.

Supplements should be considered if you have a confirmed deficiency, are pregnant or planning to become pregnant, or have a medical condition or medication that affects absorption. Always consult your doctor first.

Yes, excessive and chronic alcohol use can significantly interfere with the absorption and metabolism of folate, and can lead to its increased excretion from the body.

Yes, taking a high dosage of folic acid can potentially mask the signs of a vitamin B12 deficiency, which can be dangerous if left untreated. It is crucial to have your B12 levels checked if you need high-dose supplementation.

Methylfolate is the active, more easily absorbed form of vitamin B9. It may be recommended for individuals with an MTHFR gene mutation, which affects their ability to convert synthetic folic acid into its active form.