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Vitamin B9

All You Need To Know About Folate (also called Vitamin B9)

Written by: Geisha Xanthein Burlat



Time to read 5 min

Micronutrients are essential to our bodies to keep us healthy and active. Think of them as our tiny little workers who maintain our bodies in a pristine state. One of these micronutrients is Folate, often called Vitamin B9, which plays a vital role in our overall nutrition.

What's the importance of Folate anyway, and why do we need it along with other micronutrients? Luckily, you just hit the jackpot because we will answer those questions in this article. So have a seat, grab your notes, and continue to read on without further adieu.

Meet Folate (Vitamin B9)

Getting to know Folate will be your first destination before we get into the nitty-gritty of its benefits and importance for children's growth. Are you curious about Folate? Well, let me tell you! Folate is a natural micronutrient that fruits and vegetables contain. That includes okra, grapefruit, peas, lentils, nuts, oranges, lemons, brussels sprouts, and leafy greens, just to name a few.

Folate is essential in keeping healthy cell growth and function in our bodies. It also helps with red blood cell formation and regulates its levels to keep us away from blood vessel diseases and stroke.

Aside from its natural state, Folate undergoes synthesis to become Folic Acid, which manufacturers use in processed consumables like flour, breakfast cereals, bread, and dietary supplements. Although different, both Folate and folic acid have the same effects in terms of giving nutrients to our bodies.

Natural Sources of Vitamin B9

How Our Bodies Uses Folate (Vitamin B9)

Our bodies have different ways to absorb folate (Vitamin B9), and these are:

Provides Help For DNA Function

Folate donates a methyl group into uracil, which converts it into thymine, a DNA repair and synthesis compound. This phenomenon makes Folate an essential micronutrient for developing and repairing DNA in our bodies.


Encourages Protein Production

Folate also has a significant advantage when it comes to protein synthesis. What it does is that it helps re-methylate a compound called homocysteine (a building block for protein), thus making Folate a critical micronutrient for this protein metabolism process.


Helps With Red Blood Cell Formation

Folate, in its synthetic form, folic acid, helps red blood cells to grow and mature. It helps keep these red blood cells at their highest levels. Lack of Folate can result in folate-deficiency anemia, resulting in further health complications if not prevented. So make sure to get your much-needed Folate by eating the folate-rich foods mentioned earlier.

Red Blood Cell

Why Folate is Beneficial For Children’s Growth

Mom and Daughter doing the cobra stretch

Now, you might be wondering, how on earth does Folate make children grow taller? Folate, in its synthetic form, folic acid, can increase height growth when it works in synergy with vitamin B12.

A clinical trial conducted by researchers shows that Folate, along with vitamin B12, helped with height growth among children. It also indicates more significant results for children who experience folate deficiency during their younger years.

Power Up With Folate-Rich Foods

Now you know how vital Folate is in terms of height growth for children. Earlier, we briefly mentioned some foods that are rich in Folate. In this section, we will expand on it to help you decide which folate-rich foods you should prepare at home for your kids and everyone!


Aside from its ample amount of vitamins and minerals, asparagus also contains Folate. In fact, a 90-gram serving of cooked asparagus contains about 134 mcg of Folate. It makes asparagus a viable ingredient in your home-cooked meals.



Legumes come in different forms: beans, peas, and lentils. What's best is that each legume type is an excellent source of Folate, as it varies by serving size. For example, 177 grams of cooked beans contain 131 mcg of Folate, while 198 grams of cooked lentils contain 358 mcg of Folate.



Eggs are always a staple of every household. What's more, eggs also contain Folate along with other essential micronutrients. A single egg contains 22 mcg of Folate, so the more eggs you eat, the more Folate you will get. Also, eggs contain protein, which is essential for height growth.


Leafy Greens

Just like legumes, leafy greens also come in various types. The most common ones are spinach, kale, and arugula. One cup of spinach and kale contains 58.2mcg and 76.7mcg of Folate, respectively. Aside from being packed with Folate, these leafy greens are also low in calories, making them the perfect addition to your diet. 

Leafy Greens

Citrus Fruits

Fruits such as oranges, limes, grapefruits, and lemons are excellent sources of Folate. A single orange contains 55mcg of Folate, while raw lemons contain 22mcg. These citrus fruits are also packed with vitamin C, which helps with collagen formation. 

Citurs fuits

Before You Go…

Aside from foods, you can also get Folate through supplements! And we're proud to introduce our TruHeight products to you for that. If you're a parent who wants to give your kid a height growth boost, then TruHeight is the best choice to go. Here are good reasons why:

Natural Ingredients

Our products are made from natural ingredients, where nutrients are extracted from fruits and vegetables. That includes Folate, along with other micronutrients such as vitamin C, D, calcium, and more.

Natural Ingredients

Clinically Tested

It's our goal to bring only the best forever kids and teens growth. That's why our products are clinically tested by experts. Thus, it yielded the best results, with a whopping 86.66% increase in height growth among children.

Clinically tested

Make Folate (Vitamin B9) A Part Of Your Lifestyle

Folate, just like any other micronutrient, should always be a part of your regimen. Not only can it help with height growth, but also your overall well-being.

If you're in the process of creating a nutritious diet plan, be sure to prioritize folate-rich foods. By doing so, you'll be taking a proactive step towards ensuring your health and vitality in the long run. Trust us; your future self will be grateful for the investment in your well-being.

Make the conscious decision to make Folate an essential part of your lifestyle today. Embrace its numerous benefits and experience its positive impact on your growth journey and overall health.

Growth Capsules: 

For a more concentrated boost, TruHeight Growth Capsules are the ideal choice. Formulated with a precise blend of vitamins, minerals, and amino acids, these capsules provide your body with the necessary fuel for optimal growth. It's a convenient and effective way to supplement your height optimization journey. Elevate your growth potential and watch as you rise to new heights with TruHeight Growth Capsules.

Growth Gummies: 


TruHeight Growth Gummies are the delicious secret to your height optimization journey. Packed with essential vitamins and minerals, these gummies are designed to support healthy growth during crucial developmental stages. With every bite, you're giving your body the nutrients it needs to reach its full height potential. Embrace a tasty way to grow taller and stand tall with confidence.

Sleep Gummies: 

Quality sleep is the secret ingredient to height optimization. TruHeight Sleep Gummies, infused with melatonin, are your ticket to restorative rest. These gummies help regulate your sleep cycle, ensuring you get the deep, uninterrupted sleep needed for growth. With TruHeight Sleep Gummies, you're creating the ideal environment for height enhancement during the night. Wake up refreshed and ready to stand taller with confidence.

Protein Shake: 

Protein is the foundation of growth and repair, and TruHeight Protein Shake is here to ensure you're getting the right amount. Designed as a fundamental building block for height development, this shake offers a convenient way to supplement your protein intake. Strengthen your body, support muscle growth, and lay a strong foundation for height enhancement with TruHeight Protein Shake.



Geisha Xanthein, a seasoned writer and Registered Dietitian Nutritionist (RDN), empowers parents with insightful blogs on children's and toddlers nutrition

This article is Medically reviewed by Dr. Michael Milobsky, MD, Board Certified Pediatrician — Updated on January 30, 2024