Vitamin B9 is one of eight water-soluble B vitamins. All B vitamins help the body to convert carbohydrates into glucose, which is "burned" to produce energy. These B vitamins, often referred to as B complex vitamins, are essential in the breakdown of fats and protein. B complex vitamins also play an important role in maintaining muscle tone along the lining of the digestive tract and promoting the health of the nervous system, skin, hair, eyes, mouth, and liver.

Functions and benefits of Vitamin B9

Folic acid has played several important roles in the metabolic processes in the 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

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

Rich sources of folic acid are spinach, dark leafy greens, asparagus, turnip, beet and mustard greens, Brussels sprouts, 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

A deficiency of folic acid limits cell function (cell division and protein synthesis) and affects the normal growth and repair of all cells and tissues in the body.

The tissues that have the fastest rate of cell replacement are affected first.

* Anemia

* Gastrointestinal upset

* Memory problems

* Impaired brain and nerve functions

* Birth defects