Vitamin B12 and Folic Acid: Can I Take B Vitamins Together?

As a family, B vitamins have a pretty good rep. They are responsible for healthy cell metabolism. They help your body convert food into energy. They also support the development and maintenance of the brain and nervous system.

But there are eight B vitamins, and they play different roles. For instance, vitamin B12 (cobalamin) is known for its role in healthy nerve function, and folic acid (the synthetic form of B9 folate) is famous for supporting heart health and a healthy pregnancy. So, what if you want the benefits of both?

To help you remove the guesswork about this B vitamin duo, here's the lowdown on how B12 and folic acid supplements complement each other so you can "B" your healthiest self.

5 benefits of combining vitamin B12 and folic acid

As members of the B vitamin family, B12 and B9 (folate) have a close relationship, and they depend on one another to help support your body's metabolic processes. Together, they support healthy tissue growth and help your cells work properly. While it's true that you may be getting adequate folic acid intake from your diet, supplementing with folate plus taking B12 is a proactive way to ensure your body has access to these B vitamins—which are not stored in the body, so they have to be replaced daily.

Here are the top five benefits this dynamic duo brings to the table:

1. Brilliant brain support

As a combo, B12 and folic acid help you stay sharp by promoting nerve cell growth, brain health and cognitive performance. Your body uses vitamin B12 and folate (B9) to promote neurotransmitter production and maintain the integrity of the nervous system. Some research suggests these B vitamins achieve this by encouraging the building and strengthening of your myelin sheath. This is the fatty, protective layer that covers the ends of nerve cells, allowing electrical signals to travel between them, so your brain cells can communicate with the rest of your body.

2. Heart health

Vitamins B12 and B9 help you keep the beat on a healthy heart. Research suggests that B12 and folic acid intake supports homocysteine metabolism and can help maintain already healthy homocysteine levels. These B vitamins also support heart health, endothelial health, and healthy blood flow and circulation.

3. Healthy GI tract

Vitamins B12 and B9 nourish your gastrointestinal tract. Studies suggest that healthy levels of these B vitamins help maintain the integrity of your gut microbiome—the trillions of tiny organisms that live in your intestinal tract. And that's not just good news for your digestive system; your gut and mind are intricately connected, so your mental well-being benefits from a happy tummy. Adding B12 and folic acid intake to your routine is a proactive way to show your gut (and the rest of you) some love.

4. Red blood cell production

These B vitamins are both important players in the body's red blood cell production. Folate helps create new red blood cells, and vitamin B12 helps your body metabolize folate, making it available to your cells.

5. Immune support

When it comes to the immune system, vitamins D and C often get all the credit, but B vitamins play a role as well. B12 and folic acid supplements promote a healthy immune system by encouraging the production and function of different immune cells.

Now that we've seen what B12 and B9 can do together, let's look at these vitamins individually.

What is vitamin B12?

Vitamin B12 (cobalamin) is essential for the healthy formation of red blood cells that, along with the protein hemoglobin, are responsible for carrying oxygen throughout your entire body. It is also key for maintaining healthy nerve cells and nerve function, and it is an important vitamin for a healthy pregnancy, just like folate! Along with other essential nutrients, it helps with the healthy development of your baby's brain and nervous system.

B12 is not naturally produced in the body and must be consumed through your diet or as a nutritional supplement. It is a water-soluble vitamin found naturally in animal foods. The best sources of B12 are found in meat and dairy foods such as:

• Beef
• Pork
• Fish
• Milk
• Cheese
• Eggs

Fortified foods such as bread, cereals, and pasta also have cobalamin. Note, however, that vitamin B12 is not found naturally in fruits, vegetables and grains. So, if you are vegetarian or vegan, B12 supplement intake is recommended. Vitamin B12 dietary supplements are also recommended for men over 40.

What is folic acid?

Folic acid is the synthetic form of folate, or vitamin B9. Supplementation is important because—like other B vitamins—folate dissolves in water, so it can easily be cooked out of most foods. Also, your body doesn't store B9, so what you ate two days ago or last week won't help today. And since folate is key to healthy fetal development, a nutritional supplement is especially important if you are pregnant or plan to get pregnant.

Folate is essential for many important body processes, including:

• Supporting healthy cell division
• Healthy formation of red blood cells
• Keeping your heart healthy

You can find folate in a variety of foods. Here are a few examples:

• Leafy greens, broccoli and avocado
• Root vegetables
• Beans and legumes
• Orange juice
• Whole grains
• Wheat germ
• Brewer's yeast
• Dairy products like milk

You'll also find vitamin B9 in fortified foods such as cereals, bread and pasta. All grain and cereal products in the US are fortified with B9.

Pro tip: Look for supplements with the active form of B9, like L-5 methyltetrahydrofolate. It's the form the body uses directly.

Other benefits of vitamin B

In addition to the many benefits vitamins B12 and B9 offer separately and combined, the vitamin B family plays a crucial role in so many of your body's functions, including:

• Healthy skin and hair
• Liver health
• Breast health
• Healthy sperm in men
• Healthy aging

If you want a nutritional supplement that delivers folate, B12 and more, try a B-complex to maximize your benefits!

How to take vitamin B supplements

When starting a vitamin supplement or making a lifestyle change, always consult with your healthcare provider first. They may want to test your vitamin B12 and folate levels and can advise you on medications or conditions that may act as inhibitors to B12 absorption. Also, be aware that folic acid intake, especially in high doses, may mask a vitamin B12 deficiency. This may be the best reason of all to take them together.

When taking a B vitamin supplement, follow the product label or the directions of your healthcare provider. Also, vitamin B12 is energizing, so you may want to take it in the morning to avoid affecting your sleep.

References

• Guetterman HM, et al. "Vitamin B-12 and the Gastrointestinal Microbiome: A Systematic Review." Adv Nutr. March 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC8970816/
• Rossi M, et al. "Folate production by probiotic bacteria." Nutrients. January 2011. https://pmc.ncbi.nlm.nih.gov/articles/PMC3257725/
• "The Brain-Gut Connection." Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
• "Folate." National Institutes of Health. November 2022. https://ods.od.nih.gov/factsheets/Folate-Consumer/
• "Folate." Oregon State University. December 2023. https://lpi.oregonstate.edu/mic/vitamins/folate
• "Folate and Folic Acid on the Nutrition and Supplement Facts Labels." U.S. Food & Drug Administration. March 2024. https://www.fda.gov/food/nutrition-facts-label/folate-and-folic-acid-nutrition-and-supplement-facts-labels
• "Vitamin B12." Britannica. October 2024. https://www.britannica.com/science/vitamin-B12
• "Vitamin B12." National Institutes of Health. December 2023. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
• "Vitamin B12." Oregon State University. November 2023. https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12
• "Vitamin B12 (Cobalamin)." Mount Sinai. https://www.mountsinai.org/health-library/supplement/vitamin-b12-cobalamin#