Vitamin B9 (Folic Acid) - Benefits, Deficiency Symptoms And Food Sources

Vitamin B9 is also known as Folic Acid or Folate and it is a water-soluble vitamin. Vitamin B9 is considered a brain food, and is needed for energy production and the formation of red blood cells. As a brain food, Vitamin B9 assists in regulating mood (antidepressant) and sleep patterns, particularly in older persons.

Vitamin B9, with the collaboration of vitamin B12 converts homocysteine in methionine therefore reducing blood levels of homocysteine and lowering risks of heart disease.

Functions and benefits of Vitamin B9

Folic acid helps to eliminate Homocysteine, a blood toxin known to affect heart muscle and influences cholesterol to deposit in heart muscle. Its use is known to help prevent stroke and heart attack. Increased homocysteine levels result in weak bones leading to osteoporosis and fractures. Additionally, folic acid may play an important role in prevention of certain cancers: lung, colon, and cervical.

Recommended Dosage for Vitamin B9

The minimum Recommended Dosage Allowance of Vitamin B9

• Men - 200 mcg.
• Women - 180 mcg.
• Women of childbearing age - 400 mcg.

Food sources of Vitamin B9

• Leafy greens such as spinach and turnip greens
• Broccoli
• Asparagus
• Mushrooms
• Liver
• Dry beans and peas
• Fortified cereals and grain products
• Fortified juices

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. Some of the common deficiency symptoms are:-

• Anemia
• Gastrointestinal upset
• Memory problems
• Impaired brain and nerve functions
• Birth defects