Top Benefits of Vitamin B9 (Folate or Folic Acid)

Vitamin B9 is the 2^nd last member of Vitamin B family and water soluble. Most commonly it is known as folic acid and folate.

It is also known as folate and folic acid. When we say folate it represents its naturally occurring form.  In the same way when someone says folic acid it represent its synthetic form. Folate is present in natural available food items while folic acid is added into fortified foods and dietary supplements.

Vitamin B9b is vital for physical and mental health. This is important vitamin which is essential for DNA synthesis, red blood cell formation and fetal development.

During early pregnancy Vitamin B9 is vital for the proper development of the fetus. If fetus doesn’t have sufficient supply of folic acid then he may develop birth defects.

Functions of the Vitamin B9

This is vital vitamin which is needed for proper development f the body. It performs following function inside the body.

Function in the DNA and RNA Synthesis

It acts as co enzyme in reactions that involves the synthesis of the DNA and RNA. Basically this vitamin is involved in the synthesis of amino acids which is in turn use for DNA and RNA synthesis.

It is essential when the cell is undergoing rapid division. That is why it is recommended during pregnancy as fetus is going through rapid cell division.

It is also needed when body is going through any healing process as this is also period of rapid cell division. It is also needed during infancy and adolescence.

Function in Red Blood Cells Formation

Folate is also involved in the production of healthy red blood cells, during this process it acts alongside of vitamin B12. When body doesn’t have sufficient supply of vitamin B9 then red blood cells gets deformed. They become enlarged and immature which lead to the megaloblastic anemia.

Prevents Birth Defects

Vitamin B9 is vital for the growth of fetus during 1st trimester of pregnancy. Sufficient supply of folic acid it prevents neural tube defects. (NTDs). It is also needed by the fetus to gain weight. It prevents preterm birth when sufficiently available for the pregnant women.

It also supports the conceiving in women. If a woman wants to get pregnant then she should start to take folic acid daily at least one month before.

Vitamin B9 Supports Brain and Emotion Health

Vitamin B9 greatly influences your brain as well as your emotional health. It is involve in the production of neurotransmitters like dopamine and serotonin and norepinephrine. These neurotransmitters are involved in the regulation of mood, sleep and cognition.

When a person has low level of vitamin B9 or Folate he may suufer from

• Depression
• Cognitive decline
• Irritability
• Memory issues

Vitamin B9 Protects Heart

Another important function of B9in your body is to convert homocysteine into methionine. This is type of amino acid that builds protein inside body. In case your body had high level of homocysteine then there is high chance of heart disease, strokes, and blood clots. So we say that folate protects cardiovascular health.

Natural Sources of Vitamin B9

As we know that Vitamin B9 is present in many food items naturally. If you want to maintain the level of this vitamin then you can incorporate these items into your diet.

Here is the top folate rich foods with their approximate B9 content.

Daily Requirements of Folic Acid

According to NIH following is the recommended dose for different age groups.

Do You Need Folate or Folic Acid Supplement?

Here is list of people who are at need of taking folic acid supplements.

• If you are pregnant or want to conceive
• If you have malabsorption condition
• When you had gastric bypass or bowel surgery
• If you are taking methotrexate
• You consume excess alcohol
• Your age is more than 50 years

Before taking any supplement consult your doctor first. It is recommended to take folic acid on empty stomach as it enhances its absorption. If you will take excessive folic acid it can mask vitamin B12 deficiency.