7 Health Benefits of Vitamin B9, Food Sources, Deficiency Symptoms and Precautions
Vitamin B9, or folic acid, is a synthetic form of folate that is added to fortified foods and supplements. It has many benefits but also carries some risks. Folic acid is a water-soluble vitamin that is a synthetic form of folate, one of the B vitamins, that you must obtain from your diet. It can be found in certain foods naturally.
What Differentiates Folic Acid from Folate?
All forms of vitamin B9, including folic acid, are referred to as folate, which is found naturally in the diet.
B9 in the synthetic (artificial) form found in supplements and fortified meals is called folic acid.
Compared to folate, folic acid is structurally distinct and functions in your body slightly differently. The term "folate" refers to a group of vitamins B9 that includes folic acid and 5-MTHF. One particular synthetic version of this vitamin is folic acid.
What is B9 Vitamin?
One of the eight B (B-complex) vitamins, vitamin B9 aids in the body's conversion of food (carbohydrates) into glucose, which is used as fuel to create energy. B9 is essential for maintaining the health of your liver, skin, hair, and eyes as well as the efficient operation of your nervous system.
This necessary nutrient dissolves in water because it is water-soluble. It breaks down fast in your body, and any leftovers end up in your stool or urine.
Folate is the general term for the vitamin found naturally in some meals; it is often referred to as vitamin B9. The vitamin's synthetic version, folic acid, is added to food and used in dietary supplements. Our bodies absorb folic acid more efficiently from fortified foods and supplements than from naturally occurring food sources.
Folic acid is essential for healthy brain development and has a significant impact on mental and emotional well-being. It helps the body's genetic material, DNA and RNA, to be produced. It is particularly crucial during periods of fast tissue and cell growth, such as infancy, puberty, and pregnancy. Together with vitamin B12, folic acid aids in the production of red blood cells and the body's correct use of iron.
Food Sources Vitamin B9?
You can include a wide range of naturally occurring foods that contain folate in your everyday diet. Among them are:
- Kidney beans
- White beans
- Lima beans
- Legumes and peas, such as kidney, chickpeas and lentils
- Liver of chicken and beef
- Leafy green vegetables, including beets, Brussels sprouts, spinach, and asparagus
- Beets and turnips
- Melons
- Avocados
- Tomato juice
- Oranges and orange juice are examples of fruit (and fruit juice
- Nuts, including peanuts and walnuts
- Dairy products
- Eggs
- Seafood, such as halibut and Dungeness crab
- Meat as well as poultry, such as chicken
When certain foods are prepared, the U.S. Department of Agriculture (USDA) mandates that folic acid be added. Folic acid-fortified foods include:
- Bread
- Cereal
- Cornmeal
- Flour
- Pasta
- Rice
- The yeast used in brewing
How Much Vitamin B9 Do I Need to Take Each Day?
Folate is represented on nutrition labels as milligrams (mcg) of dietary folate equivalents (DFE), with folic acid (also measured in milligrams) in parentheses beneath it. The recommended daily dose of vitamin B9 is:
Recommended Age Daily Amount: 80 mcg for 6 to 11 months*
1-3 years: 150 mcg
4 to 18: 200–400 mcg
18+ years: 400 mcg
14+ years old pregnant: 600 mcg
14+ years old and nursing: 500 mcg
Health Benefits:
1-Promote Heart Health:
B9 is sometimes prescribed by medical professionals to reduce elevated blood levels of homocysteine, a substance that forms proteins (amino acids) that can stiffen your arteries. When compared to moderate levels, homocysteine levels, both high and low, have been linked to an increased risk of dying from cardiovascular disease. However, it's still unclear how exactly folic acid and heart disease are related.
2-Boost Mental Function:
Those who age more quickly than usual may find that taking folic acid tablets helps with thinking and memory. Additionally, a study raised the possibility of a connection between a folate deficit and an elevated risk of Alzheimer's disease.
3-Slow Liver Disease:
Severe liver damage can result from nonalcoholic steatohepatitis (NASH), an aggressive form of fatty liver disease. A recent study discovered that consuming a mix of foods high in folic acid and B12 reduced liver inflammation and fibrosis, or the hardening of scar tissue.
4-Cancer:
Dietary folic acid appears to guard against the emergence of some cancer types, such as:
colon cancer
Breast cancer
Breast cancer
pancreas cancer
stomach cancer
On the other hand, population studies supporting these findings indicate a lower incidence of these cancers in those who consume adequate folate in their diet. The precise way that folate may help prevent cancer is unknown to researchers. Some believe that folic acid protects DNA and stops mutations that can cause cancer. Supplementing with folic acid does not appear to help prevent cancer. The best course of action is to ensure that you consume a diet that is balanced and high in folate, as this will help shield you from many illnesses.
5-Hearing Loss Associated With Age:
According to one study, elderly individuals with high homocysteine levels and low diet folate may benefit from taking folic acid supplements as it may help reduce the advancement of age-related hearing loss. Whether healthy elderly would benefit is unknown.
6-Depression:
There are different studies about folic acid's potential to alleviate depression. According to certain research, folate deficiency accounts for 15 to 38% of depression cases, and the saddest individuals are typically those with extremely low folate levels. According to one study, individuals who did not improve on antidepressant medication had insufficient folic acid levels. In women, but maybe not in males, taking 500 mcg of folic acid daily improved the efficacy of the antidepressant Prozac, according to a double-blind, placebo-controlled research. According to another study, consuming folic acid and vitamin B12 did not alleviate depression in older adults any more effectively than a placebo.
7-Lower the Chance of AMD, or Age-related Macular Degeneration:
Uncertainty surrounds the precise relationship between folic acid and AMD, a disorder that can result in vision loss. However, a significant study discovered that women who took folic acid and vitamins B6 and B12 daily had a lower chance of getting this eye condition.
Symptoms of Folate Deficiencies:
A deficiency folate can result in a variety of symptoms. These could consist of:
- Fatigue weariness
- Issues with judgment, memory, and comprehension muscle weakness
- Pins and needles, often known as paresthesia,
- A red, painful tongue,
- Oral ulcers
- Issues with vision
- Sadness and confusion
People may also have symptoms of other nutritional deficiencies, such as iron deficit or B12 deficiency because folate shortages typically coexist with these disorders.
Precautions:
You should only take dietary supplements under the guidance of a qualified healthcare professional due to the possibility of adverse effects and drug interactions.
Side effects from folic acid are uncommon when taken at the recommended daily dosage. Excessive dosages may result in:
- Stomach issues
- Problems with sleep
- Skin reactions
- Confusion
- Appetite decline
- Seizures
- Nausea
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