The Benefits of Vitamin M (Folic Acid) Explained

January 7, 2026 •

2 min read

Did you know the term “vitamin M” is an obsolete name for folic acid, or vitamin B9? Its most critical role is during pregnancy, with studies showing that getting 400 micrograms of folic acid daily can help prevent neural tube defects in a fetus. These well-documented benefits extend beyond pregnancy to support general cellular health, mental function, and cardiovascular wellness.

Quick Summary

An old name for the vital nutrient folate/B9, vitamin M supports crucial bodily functions, from red blood cell formation and DNA synthesis to aiding fetal development and reducing the risk of cognitive decline and heart issues.

Key Points

Obsolete Name: "Vitamin M" is an outdated term for folic acid, also known as vitamin B9.
Fetal Development: Folic acid is essential for preventing neural tube defects in infants during early pregnancy.
Blood Health: It plays a key role in producing red blood cells and preventing folate-deficiency anemia.
Cognitive Function: Adequate folate intake is linked to better brain health and may help mitigate cognitive decline and symptoms of depression.
Heart Protection: Folic acid helps lower high homocysteine levels, which is associated with a reduced risk of cardiovascular disease and stroke.
Dietary Sources: Folate is found naturally in leafy greens, citrus fruits, and legumes, while folic acid is added to fortified grain products.
Folate vs. Folic Acid: Folate is the natural form, while folic acid is the more stable synthetic form used in supplements and fortification.

What is Vitamin M?

Historically, the name "vitamin M" was used to refer to folate, which is now recognized as vitamin B9. Folate is a naturally occurring B vitamin, while folic acid is the synthetic form commonly found in fortified foods and supplements. This nutrient is vital for cell growth, DNA synthesis, and red blood cell production.

Crucial for Pregnancy and Fetal Development

One of the most important benefits of folic acid is the prevention of neural tube defects (NTDs) in newborns. These birth defects occur early in pregnancy, which is why it is recommended that women of childbearing age consume 400 mcg of folic acid daily.

Supports Brain Health and Mental Well-being

Folate levels are linked to brain function. Low levels can be associated with poor mental function and a higher risk of dementia. Research suggests that folate supplementation may improve cognitive function and could be connected to mood disorders like depression and anxiety. Some studies indicate it may enhance the effects of antidepressant medications.

Promotes Heart Health

Folate, along with vitamins B6 and B12, helps to break down homocysteine, an amino acid linked to an increased risk of heart disease. By regulating homocysteine levels, adequate folate intake may reduce the risk of cardiovascular problems. Supplementation has been shown to reduce the risk of stroke in some populations.

Essential for Red Blood Cell Formation

Folate is vital for creating healthy red and white blood cells. A deficiency can result in megaloblastic anemia, characterized by large, insufficient red blood cells, leading to symptoms like fatigue and weakness.

Folate vs. Folic Acid: Key Differences

Understand the differences between natural folate and synthetic folic acid:


Feature	Folate (Natural)	Folic Acid (Synthetic)
Source	Naturally in foods	Fortified foods and supplements
Absorption Rate	Lower bioavailability	Higher bioavailability
Stability	Less stable	Highly stable
Metabolism	Metabolized in the intestines and liver	Converted by the body into an active form
NTD Prevention	Supplementation with folic acid has the strongest evidence for preventing NTDs	Proven to reduce the risk of neural tube defects

Sources of Folate

Sources of folate include natural foods and fortified products. Many countries fortify grain products with folic acid.

Natural Sources (Folate):

Dark leafy greens
Legumes
Citrus fruits
Beef liver
Eggs

Fortified Sources (Folic Acid):

Enriched cereals, bread, and rice
Enriched flour and pasta
Corn masa flour

Conclusion

While the term "vitamin M" is historical, the benefits of folate and folic acid are significant for health. These range from preventing birth defects and anemia to supporting brain and heart function. Ensuring adequate intake through diet and fortified foods is particularly important for women of childbearing age, but beneficial for everyone. Consult a healthcare provider for personalized advice on supplementation. Further information can be found on the CDC website: www.cdc.gov/folic-acid/.

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in foods like leafy greens and citrus fruits. Folic acid is the synthetic form used in dietary supplements and added to fortified foods, and it is more stable and better absorbed by the body.

Folic acid is critical for the healthy development of a fetus's brain and spinal cord. Taking it before and during early pregnancy can help prevent neural tube defects, such as spina bifida and anencephaly.

Excellent food sources of natural folate include dark green leafy vegetables (spinach, asparagus, broccoli), legumes (beans, lentils), citrus fruits, eggs, and beef liver.

Studies have shown a link between low folate levels and depression. Folic acid supplementation, particularly when combined with antidepressant medication, may help improve symptoms in some individuals.

Folate, along with vitamins B6 and B12, helps to lower levels of homocysteine in the blood. High homocysteine is associated with an increased risk of heart disease and stroke, so maintaining adequate folate can support cardiovascular health.

Yes, excessive folic acid intake from supplements and fortified foods (not natural folate) can mask a vitamin B12 deficiency. This is concerning because a masked B12 deficiency could lead to permanent neurological damage if left untreated. Following recommended daily allowances is important.

Yes, folic acid is essential for the production of red blood cells. A deficiency can lead to megaloblastic anemia, and folic acid supplements are used to treat or prevent this condition.