How much vitamin B9 should you use?
The Dietary Reference Intakes for Vitamins is a good source for understanding how much you need and how much vitamin B9 you can safely consume every day for the rest of your life:
It is important to note that these levels regard all sources of vitamin B9, including food sources, supplements, and water.
We recommend that you experiment within the range between how much you need and how much you can safely take every day for the rest of your life. This will ensure self-experiments with vitamin B9 that are likely very safe and hopefully enable you to get the most out of it to help you feel and perform at your best.
What time of day should you take vitamin B9?
There is no data on what the optimal time of day for use of vitamin B9 is. There is no evidence that vitamin B9 impairs sleep if taken before bed-time.
Which foods are rich in vitamin B9?
The top 10 foods highest in vitamin B9 are [3]:
- Edamame (Green Soybeans) (311μg vitamin B9/100g green soybeans)
- Lentils (181μg/100g)
- Asparagus (149μg/100g)
- Spinach (146μg/100g)
- Lettuce (136μg/100g)
- Broccoli (108μg/100g)
- Avocado (81μg/100g)
- Mango (43μg/100g)
- Sweet corn (42μg/100g)
- Orange (30μg/100g)