Folic acid – Vitamin B9 | Absolutely Everything You Need to Know
Vitamin B9 or folate is a water-soluble vitamin. It is also known as folic acid, and it helps form red blood cells and break down protein. Folate deficiency can lead to serious birth defects in babies when the mother doesn’t have enough folate in her body during pregnancy. In addition, some studies show that people who don’t get enough folate may have an increased risk of certain cancers, stroke, heart disease and Alzheimer’s disease.
What is Folic acid – Vitamin B9?
Folic acid is a water-soluble B vitamin. It helps in the formation of red blood cells, protein metabolism and DNA synthesis. When you are pregnant, folate may be important for your baby’s spinal cord to form properly. Folate deficiency can lead to serious birth defects when the mother doesn’t have enough folate in her body during pregnancy. In addition, some studies show that people who don’t get enough folate may have an increased risk of certain cancers, stroke, heart disease and Alzheimer’s disease.
Folic acid is also important for the breakdown of protein and it helps keep your nervous system healthy. A lack of folic acid can lead to a type of anemia called megaloblastic anemia. This condition is marked by large, immature red blood cells that can’t carry enough oxygen around your body.
Sources of Folic acid – Vitamin B9
The main sources of folic acid are leafy green vegetables, legumes such as kidney beans and lentils, nuts, seeds, and fortified foods. Wheat bread, rice, and pasta are often fortified with folic acid which is important for people who have a strict vegetarian diet. Some Vitaminwater drinks contain folic acid too.
| Source | Milligrams (mg) per 100g | |
|---|---|---|
 | Chicken liver | 578 mcg |
 | Calf liver | 331 mcg |
 | Peanuts | 246 mcg |
 | Sunflower seed kernels | 238 mcg |
 | Lentils | 181 mcg |
 | Chickpeas | 172 mcg |
 | Asparagus | 149 mcg |
 | Spinach | 146 mcg |
 | Lettuce | 136 mcg |
 | Soybeans | 111 mcg |
 | Broccoli | 108 mcg |
 | Peanut butter | 92 mcg |
 | – Hazelnuts – Avocados – Beets | 85 mcg |
Dietary recommendations
The Dietary Guidelines recommend that all adults get 400 micrograms (mcg) of folate a day dietary folate equivalents from food and supplements. Women of childbearing age who may become pregnant should aim to get 600 mcg of folate a day.
For infants, the main sources of folate are breast milk and infant formula. The recommended folate intake for infants is about 65 to 80 micrograms (mcg) a day. Breastfed infants usually get enough folate from their mother’s milk, but infant formula may not have enough. It’s important that parents of breastfed infants and parents of infants who drink infant formula be sure their children are getting enough folate.
For toddlers and kids, the main sources of folate are the same as for adults: leafy green vegetables, legumes such as kidney beans and lentils, nuts, seeds, and fortified foods. The Dietary Guidelines for Americans recommends that toddlers and kids get 300 mcg of folate a day.
Pregnancy – Lactation
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (UL, mcg /day) |
|---|---|---|
| <19 years | 600 mcg | 800 mcg |
| >19 years | 600 mcg | 1000 mcg |
Infants
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (UL, mcg/day) |
|---|---|---|
| 0–6 months | 65 mcg | None set |
| 7–12 months | 80 mcg | None set |
Children
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (UL, mcg/day) |
|---|---|---|
| 1–3 years | 150 mcg | 300 mcg |
| 4–8 years | 200 mcg | 400 mcg |
Females
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (UL, mcg/day) |
|---|---|---|
| 9–13 years | 300 mcg | 600 mcg |
| 14–18 years | 400 mcg | 800 mcg |
| >19 years | 400 mcg | 1000 mcg |
Males
| Life stage group | US RDAs or AIs (mcg RAE/day) | Upper limits (UL, mcg/day) |
|---|---|---|
| 9–13 years | 300 mcg | 600 mcg |
| 14–18 years | 400 mcg | 800 mcg |
| >19 years | 400 mcg | 1000 mcg |
Dietary supplements
often due to poor diet, malnutrition, or digestive disorders. A lack of certain vitamins and minerals can lead to health problems that have nothing to do with mineral or vitamin deficiency, but these supplements are sometimes taken as a precaution.
Health benefits of Folic acid – Vitamin B9
Folate helps form red blood cells, break down protein, and synthesize DNA. It is important for pregnant women to get enough folate because it can help prevent serious birth defects. Folate also prevents megaloblastic anemia, cancer, stroke, heart disease, and Alzheimer’s disease.
Builds Strong Bones
Folate is also important for building strong bones because it keeps levels of a hormone called homocysteine low. Research studies have found that high homocysteine levels are closely linked with an increased risk of bone loss and fractures.
A recent study found that high levels of homocysteine are associated with decreased folate and bone mineral density. It is also important to note, another research paper reported an increased risk factor for osteoporotic fractures among older adults having higher concentrations on their plasma.
Prevents DNA damage from free radicals and decrease cancer risk
Folate is an essential nutrient that can help prevent cancer by protecting against DNA damage from free radicals. Emerging research shows how maintaining adequate levels or increasing your folate intake from dietary sources might reduce the risk for certain types of cancers, including pancreas and breast tumors among some populations.
However, there are other studies that indicate a link between folate and the development of certain types of cancer. It’s possible that excessive folic acid intake from supplements or food may contribute to this link but more research needs to be done before we know for sure what role it plays when it comes down to protecting against oncology diseases. Although studies made for colorectal cancer risk didn’t find a significant association.
Helps protect against birth defects in unborn children
It’s no surprise that one of the most important nutrients for pregnant women is folate. Folate works with DNA synthesis and other enzymes to make sure your baby has all his or her genes from you, plus it helps support growth during pregnancy by increasing requirements in order to prevent birth defects. So be sure not only to eat plenty of foods containing this vitamin but also take a supplement.
Folate has been shown time after time that it can prevent neural tube defects such as spina bifida, which affect a baby’s spine or brain development before birth. Folic acid and iron, also help protect against low hemoglobin levels at delivery by preventing anemia caused by a lack of this vital mineral during pregnancy.
Additionally, folic acid plays a vital role in the developing spinal cord of a fetus, and when a pregnant woman is not consuming enough folate, it could lead to serious birth defects such as spina bifida.
Supports heart function and reduces the risk of heart disease
One of the most important things you can do for your heart is to increase your folate intake. Folate helps decrease homocysteine levels, which in turn protect against narrowing and hardening of arteries! Studies show that higher levels are linked to lower risks for developing coronary heart disease. – An analysis found that each 200-microgram increase was associated with 12% less risk statistically significant enough.
Improves Memory and Learning Function
Folate is especially important for older adults, who are at risk of developing both cognitive decline and dementia. A recent study found that low folate status was associated with impaired cognitive function among elderly people; even those without heart problems or diabetes! The researchers said this may be due to its role in regulating DNA consistency.
Another trial suggested folic acid supplements could improve mild cogitative impairment symptoms when taken regularly over time.
A third study revealed that higher consumption of folate lowers the risk of Alzheimer’s disease.
Reduces Restless Legs Syndrome Symptoms
Folate can reduce restless legs syndrome symptoms. Restless legs syndrome is the uncontrollable urge to move your legs. The movement often feels itchy or tingly and may occur at night or during periods of inactivity.
Restless leg syndrome affects an estimated 15% to 20% of adults, although it is more common among pregnant women and people on certain medications. Restless legs syndrome can also temporarily worsen with emotional or physical stressors.
Some people find relief for their restless legs by taking folic acid supplements.
Critical for the proper function of the nervous system
Folate is one of the most important nutrients for pregnant women, as it helps form the neural tube, and is critical for the proper function of the nervous system. In addition to pregnant women, folate is also important for older adults, as it helps protect against cognitive decline and dementia. Folate also plays a role in regulating DNA consistency.
Deficiency of Folic acid – Vitamin B9
Folate deficiency can lead to serious birth defects in babies, some studies show that people who don’t get enough folate have an increased risk of certain cancers, stroke, heart disease, and Alzheimer’s disease. Folate deficiency can also lead to a type of anemia called megaloblastic anemia, which is marked by large immature red blood cells that can’t carry enough oxygen around the body.
The symptoms of anemia include headaches, irritability, fatigue, heart palpitations, irritability, pale skin, shortness of breath, stunted growth, premature hair graying, weakness, difficulty concentrating, nausea and weight loss.
The conventional treatment for folate deficiency typically includes making dietary modifications and taking a folic acid supplement. The cases that you may need serum folate are very rare. It’s also important to diagnose any other nutrient deficiencies that may be present, like vitamin B12 lack or iron shortage; these will help you get back on track with your health goals.
There are also some diseases and addictions that cause folic acid deficiency. These are alcoholism, inflammatory bowel disease (IBD), and celiac disease.
Health Risks from Excessive Folic acid
Taking too much of the water-soluble vitamin B can also lead to health risks. Excessive folic acid can mask a vitamin B12 deficiency, which can lead to serious neurological problems. It can also obscure the results of blood tests meant to diagnose a cancerous tumor. Too much folic acid can also cause:
- Nausea
- Vomiting
- Diarrhea
- Stomach cramps
- Headache
- Dizziness
- Blurred vision
- Confusion
- Trouble sleeping
- Excessive sweating
- Fever
Studies have shown that high folic acid intake, can be converted enzymes in our bodies, but the speed at which it changes is slow. This means that unmetabolized folic acid will build up which has as a consequence to raise the risk for prostate cancer or colorectal tumors. Therefore is really important to not overdo it.
Final Thoughts
Folic acid is an important nutrient, which helps reduce the risk of birth defects in unborn children and supports healthy cellular growth. It also promotes dental health, bone strength, liver function, kidney health, skin health and heart function. However excessive folic acid can lead to serious side effects like nausea or vomiting so it’s important not to overdo it!
Despite the risks, folic acid is an important nutrient that many people lack in their diet. It’s also a key B vitamin to consider when trying to figure out how your customer’s brains work at different stages of the purchasing process or lead funnel. Folate deficiency can lead to serious birth defects in babies and other health problems so it’s critical not to overdo supplementation with this water-soluble vitamin.
By NutriWins team
