Vitamin B9, also known as folate or folic acid, is a water-soluble vitamin that plays a crucial role in various bodily functions, particularly in cell division and DNA synthesis. It is essential for the formation of red blood cells and for the proper development of the fetal neural tube during pregnancy, which helps prevent birth defects.
Folate is found naturally in foods such as leafy greens, legumes, citrus fruits, and fortified grains. Additionally, it is available as a dietary supplement and is often added to processed foods.
A deficiency in vitamin B9 can lead to megaloblastic anemia, which is characterized by tiredness and weakness due to the body’s inability to produce enough healthy red blood cells. Pregnant women are especially at risk for complications associated with folate deficiency.
Supplementation of folic acid is recommended for women of childbearing age to reduce the risk of neural tube defects in newborns. Adequate intake of vitamin B9 is vital for overall health and wellbeing.
Requierment :
Functions :
Folic acid, a vital B vitamin, collaborates with vitamin B12 to foster red blood cell production, crucial for averting megaloblastic anemia, a condition marked by improperly formed blood cells. Its synergy with vitamin B12 extends to facilitating cell division and the synthesis of RNA and DNA, fundamental for cellular growth and repair. Particularly during pregnancy, adequate folic acid levels are imperative, shielding against neural-tube defects and congenital abnormalities. Studies emphasize the efficacy of folic acid supplementation in preventing spina bifida. Beyond prenatal care, folic acid contributes to cardiovascular health by reducing homocysteine levels, thus mitigating heart disease risk. Furthermore, it supports overall well-being by maintaining the integrity of skin, nails, nerves, mucous membranes, hair, and blood. Embracing folic acid as a supplement not only safeguards against anemia and birth defects but also fosters holistic health across various bodily systems.
Deficiency :
Folic acid deficiency manifests through various symptoms such as impaired cell division, anemia, headache, loss of appetite, diarrhea, fatigue, paleness, insomnia, and an inflamed, red tongue. This deficiency is particularly prevalent among individuals with gastrointestinal or malabsorption disorders, women consuming oral contraceptives, pregnant women not taking vitamin supplements, alcoholics, and teenagers with poor dietary habits. Folic acid, a crucial B vitamin, plays a vital role in DNA synthesis, red blood cell formation, and neurological function. Insufficient folic acid compromises these processes, leading to a range of symptoms affecting different bodily systems. Anemia results from impaired red blood cell production, while neurological symptoms like fatigue and insomnia stem from disrupted neurotransmitter synthesis. The inflamed, red tongue, known as glossitis, reflects tissue inflammation due to inadequate folate levels. Timely recognition and supplementation of folic acid are essential to prevent and address deficiency-related complications and improve overall health.
Food sources :
Vegetarian Sources :
A . Leafy green vegetables (per 100 grams) :
- kale: 144 mcg
- spinach: 200 mcg
B. Papaya: 115 mcg
D. Broccoli: 63 mcg
E. Chickpeas: 180mcg
F. Kidney Beans: 140 mcg
Non-Vegetarian Sources (per 100 grams) :
A. Chicken liver: 300 mcg
B. Eggs: 47 mcg
Supplements :
- Bronson Organic Folic Acid
- Himalayan Organics Plant Based Vitamin B12 Supplement | B1,B2,B3,B5,B6,B7,B9,Moringa|
Over Dosage :
Folic acid is generally regarded as safe for consumption, but caution is warranted regarding its potential to mask symptoms of vitamin B12 deficiency when taken in high doses. While folic acid supplementation is beneficial for various health concerns, excessive intake might obscure the manifestations of B12 deficiency, which could lead to delayed diagnosis and treatment of this condition. Vitamin B12 deficiency can cause serious neurological and hematological complications if left untreated. Therefore, individuals who suspect or are at risk of B12 deficiency should seek guidance from a qualified healthcare provider before initiating a folic acid supplementation regimen. Consulting a knowledgeable health professional ensures that appropriate assessments are conducted to ascertain the individual’s nutritional status and determine the most suitable course of action, which may involve B12 supplementation alongside or instead of folic acid to address any deficiencies effectively while mitigating potential risks.
Conclusion :
So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.
