Vitamin B9 (Folic Acid) - Benefits, Deficiency Symptoms And Food Sources

Vitamin B9 which is also called folic acid is one of the water-soluble B vitamins and its chemical name is pteroylglutamic acid. This vitamin can be manufactured by the body and be stored in the liver. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid.

Functions and Benefits of Vitamin B9 (Folic Acid)

Folic acid plays a vital role in several important metabolic processes undergoing inside our body. It is essential for the normal growth and maintenance of all cells because it acts as a coenzyme for normal DNA and RNA synthesis . Pregnant women who are thinking of becoming pregnant or who are pregnant often require additional supplementation of folic acid. Folic acid also assists in digestion, and the nervous system, and works at improving mental as well as emotional health. This nutrient may be effective in treating depression and anxiety. Folic acid may play an important role in prevention of certain cancers: lung, colon, and cervical. Synthetic folic acid supplements may be used in the treatment of disorders associated with folic acid deficiency and may also be part of the recommended treatment for certain menstrual problems and leg ulcers. People who are at high risk of strokes and heart disease may greatly benefit by taking folic acid supplements.

Recommended Dosage for Vitamin B9 (Folic Acid)

For everyone whose are 11 years and older the Recommended Daily Allowance is 400 micrograms. Women need an additional 400 micrograms of folic acid each day during pregnancy, and an extra 100 micrograms while breastfeeding. Check with a medical professional before giving Vitamin B9 to an infant or child, or if prescription medication is taken regularly.

Food Sources of Vitamin B9 (Folic Acid)

Rich sources of folic acid are spinach, dark leafy greens, asparagus, turnip, beet and mustard greens, Brussels sprouts, mung beans oysters, salmon, orange juice, avocado, and milk, whole grains, wheat germ, bulgur wheat, kidney beans lima beans, soybeans, beef liver, brewer's yeast, root vegetables, , white beans and lima beans.

Deficiency Symptoms of Vitamin B9 (Folic Acid)

Folate deficiency is the most common hypovitaminosis in the world. It is rare in the Western world but in impoverished nations symptoms may be present in up to 30% of pregnant women. Folic acid deficiency is also common in alcoholics, people living at poverty level, those with malabsorption disorders, and women taking the birth control pill. Recently, elderly people with hearing loss have been reported to be much more likely to be folic acid deficient than healthy elderly individuals.