Vitamin B9 is also known as folic acid, folacin or floate. Its chemical name is pteroylglutamic acid and it is a water soluble vitamin. The name ‘folate’ has been derived from the Latin word ‘folium’ meaning leaf. It occurs naturally in food and can be obtained in the form of supplements. It can be manufactured by the body and can also be stored in the liver.
Benefits of folic acid:
DNA Synthesis: It is required by the body for healthy cell growth and division and is also known to play an important role in the replication of cells. It is required for the amalgamation of DNA and the production of red blood cells in the body. It is also a coenzyme for RNA and DNA synthesis.
Energy: It helps with the process of metabolism of protein, carbohydrates and fats, thereby releasing energy for the body as well as forming amino acids.
Hemoglobin: Folic acid is the primary constituent required to produce hemoglobin, the main carrier of oxygen in the blood. It is also used in the treatment of folic acid anemia.
Mental Health: It is known to enhance digestion, maintains emotional and mental health and is used to treat depression, nervousness and anxiety.
Pregnancy: It is very important for pregnant women to take adequate quantities of folic acid during the pre-conception period as well as during pregnancy in order to protect against a number of congenital malformations such as neural tube defects that are known to result in deformities of the spine, skull and brain of the baby. When folic acid is ingested in the supplement form, the risk of neural tube is significantly reduced. Vitamin B9 intake considerably reduces the risk of birth defects in children. It also assists in reducing the risk of toxemia in pregnancy, premature labor and hemorrhaging. It also enhances the production of milk after delivery.
It helps in regulating mood and sleep patterns, particularly in older people.
Deficiency of vitamin B9:
A shortage of folic acid is usually indicated with heartburn, diarrhea and constipation. It can harm the development of the spinal column and other risks related to the nervous system in babies. The deficiency of this vitamin may result in fatigue, stress related disorders, acne, soreness of the tongue and cracking at the corners of your mouth. Severe deficiency may result in anemia, osteoporosis, as well as cancer of the bowel and cervix.
Food sources of vitamin B9:
These include fresh green vegetables, such as spinach, broccoli, turnip greens, lettuces, dried beans and peas. It is also present in fruit, starchy vegetables, whole grains, liver, fortified cereal products and sunflower seeds.
Dosage:
The Recommended Dietary Allowance (RDA) for folate equivalents for pregnant women is 600-800 micrograms, twice the normal RDA of 400 micrograms for women who are not pregnant.
Side Effects:
Individuals on medication for epilepsy should consult a registered medical practitioner before taking large doses of folic acid as it can change the function of these drugs. Taking folic acid in excess hides the deficiency of Vitamin B12 and may even result in stomach upset, energy loss, insomnia, restlessness etc.
For maximum benefit, it is recommended to take folic acid with B group of vitamins, in particular vitamin B12 and vitamin B6. Folic acid is also likely to benefit people under stress, those consuming alcohol, women on birth control pills or those undergoing hormone replacement therapy.
Vitamin B9 must be stored in a cool, dry place away from direct light as exposure to heat, light and storage for long periods can destroy its nutrient quotient.
Before taking any additional supplements it is necessary for you to consult a registered medical practitioner in order to determine if the product is recommended for you or not. You must also make note of any ailments or diseases you might be suffering from such as diabetes, digestive disorders, asthma, heart disease, high blood pressure, anxiety disorder, stress, insomnia, depression etc. before taking any product.
Health is wealth and the deficiency of a single vitamin or mineral in the body can lead to a number of complications. It is therefore, necessary to intake the Recommended Daily Allowance (RDA) of these nutrients to maintain the normal functioning of the body on a day to day basis.
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