Folate (Folic Acid) Vitamin B9 - Dosage, Food Sources, Uses and Side Effects

Folate, or vitamin B9, is an essential water-soluble vitamin. It plays a crucial role in the production and maintenance of new cells, making it especially important during periods of rapid growth, such as pregnancy. Folate is the naturally occurring form of Vitamin B9 found in foods like leafy greens, beans and citrus fruits. It is absorbed and used directly by the body.

Folic acid is the synthetic form of vitamin B9, typically found in supplements and fortified foods like cereals, bread and pasta.

The body needs to convert it into the active form of folate to use it effectively. Both forms are essential for cell growth, DNA synthesis and overall health, but folic acid is often preferred in supplements because it is more stable and easier to store.

Also Read: Scientific Names of Vitamins and their sources

The recommended dietary allowance of folate is crucial. It is generally listed as micrograms (mcg). The dietary allowance of vitamin B9 may vary depending on the individual's age and condition.

Here is the table discussing the folic acid or vitamin B9 dosage:

Also Read: List of Vitamins and Their Functions

Folic acid or vitamin B9 offers various health benefits. Some of them are listed below:

Vitamin B9 for Red Blood Cell Production

One of the crucial benefits of folic acid is that it helps in the healthy red blood cell formation. A deficiency in folic acid can lead to anaemia, a condition where there are not enough red blood cells to carry oxygen, leaving you feeling tired and weak.

Vitamin B9 During Pregnancy

Another crucial benefit of folic acid for women is that it helps prevent congenital disabilities during pregnancy. Adequate intake of folic acid helps reduce the risk of neural tube defects, which affect the brain and spinal cord, such as spina bifida and anencephaly.

Vitamin B9 Supports Cardiovascular Health

Another lesser-known vitamin b9 benefit is its ability to lower levels of homocysteine, an amino acid that, when elevated, can increase the risk of heart disease and stroke. By helping the body regulate homocysteine levels, folic acid can support cardiovascular health and reduce the risk of heart-related issues.

Vitamin B9 for Better Mental Health

Vitamin B9 or folic acid also helps in improving mental health. Studies suggest that low levels of folate may be associated with an increased risk of depression and cognitive decline. In fact, folic acid is sometimes used in the treatment of mood disorders and to support brain function as we age.

Vitamin B9 Lowers the Risk of Cancer

Another crucial vitamin B9 benefit is that it lowers the risk of cancer such as colon, breast and cervical cancer. Folic acid plays a role in DNA synthesis and repair, which is essential for healthy cell division. Proper folate levels can help prevent DNA mutations that could lead to cancer.

Here are some of the common symptoms of folate deficiency:

• Feeling tired

• Shortness of breath

• Fast heartbeat or heart palpitations

• Inflamed or painful tongue

• Mouth ulcers

• Irritability

• Depression

• Sleep problems

• Cognitive problems

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Folate, or vitamin B9, is found in various foods. Here, we are discussing the common folic acid food source:

Also Read: [Folic Acid-Rich Foods](Also Read: Folic Acid-Rich Foods)

If you are experiencing any of the listed symptoms, healthcare practitioners recommend taking supplements. Here are some common reasons to take folic acid supplements.

• People with conditions like celiac disease, inflammatory bowel disease, or anyone undergoing treatments like chemotherapy may have a reduced ability to absorb folate from food. In these cases, folic acid supplements are often recommended.

• While folate-rich foods like leafy greens, legumes and fortified cereals are key sources of folate, vegetarians and vegans might need additional folic acid supplements, as they may not get enough from diet alone.

• It is recommended to start taking folic acid at least one month before trying to conceive and continue through the first trimester of pregnancy. This is crucial for reducing the risk of neural tube defects in the developing baby.

Folate or vitamin B9 should be consumed in adequate quantities. If it is beyond the recommended dietary allowances, then it may cause some side effects. Some of the popular folic acid side effects are:

Folic Acid May Cause Nausea and Bloating

One of the popular side effects of folic acid is that it may cause nausea or bloating if taken in inadequate quantities or on an empty stomach. This can be easily avoided by eating something before taking medicine.

Folic Acid May Cause Kidney Problems

While kidney problems due to folic acid are very rare, excessive intake of folic acid over long periods may pose a risk for individuals with pre-existing kidney conditions. For individuals with chronic kidney disease or other kidney-related issues, it is important to consult a healthcare provider before taking folic acid supplements.

Folic Acid May Cause Allergic Reaction

Another side effect of folic acid is allergic reactions. Although allergic reactions to folic acid are rare, they can occur in some individuals. Symptoms of an allergic reaction may include rash, itching, swelling of the face, lips, or tongue, difficulty breathing and dizziness.

Understanding vitamin B9 importance is crucial to living a healthy lifestyle. Folate or vitamin 9 can be found in a variety of natural food sources, such as citrus fruits and vegetables. However, it is also available in synthetic form in various supplements such as fortified cereals, fish oil, etc.

Consuming folic acid offers various health benefits, such as better mental health, healthy red blood cell formation and more. However, folic acid vitamins should be consumed in the recommended dietary dosage; overconsumption may cause some side effects, which lead to health complications.

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What is the best time to take a vitamin B9 supplement?

The best time to take a vitamin B9 or folic acid supplement is typically in the morning with food to help enhance absorption and reduce any potential stomach upset.

When to avoid consuming folic acid or vitamin b9?

You should avoid consuming folic acid in large doses if you have a vitamin B12 deficiency, as excessive folic acid can mask the symptoms of B12 deficiency and delay its diagnosis.

Additionally, it is best to avoid high doses of folic acid unless recommended by a healthcare provider, particularly if you have a history of cancer or specific kidney issues.

Is avocado a vitamin b9 rich food?

Yes, avocado is a vitamin B9-rich food. A single avocado provides a significant amount of folate, which is essential for cell growth, DNA synthesis and overall health. Including avocado in your diet can be a delicious and nutritious way to boost your folate intake.