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Vitamin B9

Folic Acid , Folate

NUTRIENT FACTS

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Nutrient Type

YES

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ATC Code

No

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Deficiency Diseases

YES

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Dietary Sources

YES

Summary

  • Vitamin B9, also known as folic acid, helps make DNA, which is the genetic material in our cells. It is important for cell growth and making red blood cells, which carry oxygen in the body. This vitamin is especially crucial during pregnancy and infancy when rapid growth occurs.

  • You can get Vitamin B9 from leafy greens like spinach, legumes such as beans, and fruits like oranges. Fortified foods, which are foods with added nutrients, like cereals and bread, also have folic acid. Eating a variety of these foods helps ensure you get enough Vitamin B9.

  • Not having enough Vitamin B9 can lead to megaloblastic anemia, which is a condition where red blood cells are too large and not fully developed. This can cause tiredness and weakness. Pregnant women with a deficiency risk having babies with neural tube defects, which are serious birth defects of the brain and spine.

  • Adults need 400 micrograms of Vitamin B9 daily. Pregnant women need 600 micrograms to support their baby's development. Breastfeeding women require 500 micrograms. It's important to meet these needs through diet or supplements, especially for pregnant women, to prevent deficiencies.

  • Taking Vitamin B9 supplements is generally safe, but too much can hide a Vitamin B12 deficiency, which can cause nerve damage. Adults should not take more than 1,000 micrograms a day. Always talk to a healthcare provider before starting high doses to avoid unnecessary risks.

Frequently Asked Questions

What does Vitamin B9 do?

Vitamin B9, also known as folic acid, is a vital vitamin for the body. It plays a key role in DNA synthesis and repair, which is crucial for cell division and growth. It is especially important during periods of rapid growth, such as pregnancy and infancy. Folic acid also helps in the formation of red blood cells, which carry oxygen throughout the body. This vitamin is essential for overall health and well-being.

How can I get Vitamin B9 from my diet?

Vitamin B9, or folate, is found in various foods. Plant-based sources include leafy greens like spinach and kale, legumes such as beans and lentils, and fruits like oranges and bananas. Fortified foods, such as cereals and bread, also provide folic acid. Animal-based sources include liver and eggs. Factors like cooking methods can affect folate levels, as heat can destroy it. Eating a varied diet helps ensure adequate intake.

How does Vitamin B9 affect my health?

Vitamin B9 deficiency can lead to several health issues. It can cause megaloblastic anemia, which is a condition where red blood cells are larger than normal and not fully developed. Symptoms include fatigue, weakness, and shortness of breath. Pregnant women with a deficiency are at risk of having babies with neural tube defects, which are serious birth defects of the brain and spine. Populations at risk include pregnant women, people with poor diets, and those with absorption disorders.

Who can have low levels of Vitamin B9?

Certain groups are more at risk for Vitamin B9 deficiency. Pregnant women need more folic acid to support fetal development. People with poor diets, especially those lacking in fruits and vegetables, may not get enough. Individuals with absorption disorders, such as celiac disease, which affects the small intestine, may also be at risk. Additionally, alcoholics may have deficiencies due to poor dietary intake and impaired absorption.

What diseases can Vitamin B9 treat?

Vitamin B9, or folic acid, is used to prevent neural tube defects in developing fetuses. It is also used in combination with other medications to treat certain types of anemia, which is a condition where the blood lacks enough healthy red blood cells. Folic acid may also be used to reduce the risk of stroke in people with high levels of homocysteine, which is an amino acid linked to heart disease. The evidence supporting these uses is strong.

How do I know if I have low levels of Vitamin B9?

To diagnose a Vitamin B9 deficiency, a blood test measuring folate levels is used. Low levels indicate a deficiency. Symptoms like fatigue, weakness, and anemia, which is a condition where the blood lacks enough healthy red blood cells, may prompt testing. Additional tests may be done to rule out other causes of anemia, such as vitamin B12 deficiency. It's important to address any deficiency to prevent complications.

How much supplement of Vitamin B9 should I take?

The daily requirement of Vitamin B9, or folic acid, varies by age and life stage. Adults need 400 micrograms per day. Pregnant women require 600 micrograms daily to support fetal development. Breastfeeding women need 500 micrograms per day. The upper safe limit for adults is 1,000 micrograms per day. It's important to meet these requirements through diet or supplements, especially for pregnant women, to prevent deficiencies.

Will supplements of Vitamin B9 interfere with my prescription medicines?

Yes, Vitamin B9, also known as folic acid, can interact with certain prescription medications. For example, it may reduce the effectiveness of methotrexate, which is used to treat cancer and autoimmune diseases. Folic acid can also interfere with the action of some anticonvulsants, which are medications used to prevent seizures. These interactions can alter the intended effects of the medications, so it's important to consult a healthcare provider before taking folic acid supplements if you are on these medications.

Is taking too much of Vitamin B9 harmful?

Excessive intake of Vitamin B9, or folic acid, can be harmful. The upper intake level for adults is 1,000 micrograms per day. High doses can mask a vitamin B12 deficiency, which can lead to nerve damage if untreated. Long-term excessive intake may also increase the risk of certain cancers. It's important to avoid unnecessary supplementation and consult a healthcare provider before taking high doses.

What is the best supplement for Vitamin B9?

Vitamin B9, or folic acid, comes in different forms. The most common form in supplements is folic acid, which is synthetic and highly bioavailable, meaning it's easily absorbed by the body. Another form is folate, which is naturally found in foods and is also well-absorbed. Some people prefer folate due to its natural origin. Both forms are effective, but folic acid is often chosen for its cost-effectiveness and ease of use.

Content of Selected Foods

Food Milligrams (mg) per serving Percent DV*
Beef liver, braised, 3 ounces 215 54
Spinach, boiled, ½ cup 131 33
Black-eyed peas (cowpeas), boiled, ½ cup 105 26
Breakfast cereals, fortified with 25% of the DV† 100 25
Rice, white, medium grain, cooked, ½ cup† 90 22
Asparagus, boiled, 4 spears 89 22
Brussels sprouts, frozen, boiled, ½ cup 78 20
Spaghetti, cooked, enriched, ½ cup† 74 19
Lettuce, romaine, shredded, 1 cup 64 16
Avocado, raw, sliced, ½ cup 59 15
Spinach, raw, 1 cup 58 15
Broccoli, chopped, frozen, cooked, ½ cup 52 13
Mustard greens, chopped, frozen, boiled, ½ cup 52 13
Bread, white, 1 slice† 50 13
Green peas, frozen, boiled, ½ cup 47 12
Kidney beans, canned, ½ cup 46 12
Wheat germ, 2 tablespoons 40 10
Tomato juice, canned, ¾ cup 36 9
Crab, Dungeness, 3 ounces 36 9
Orange juice, ¾ cup 35 9
Turnip greens, frozen, boiled, ½ cup 32 8
Peanuts, dry roasted, 1 ounce 27 7
Orange, fresh, 1 small 29 7
Papaya, raw, cubed, ½ cup 27 7
Banana, 1 medium 24 6
Yeast, baker’s, ¼ teaspoon 23 6
Egg, whole, hard boiled, 1 large 22 6
Cantaloupe, raw, cubed, ½ cup 17 4
Vegetarian baked beans, canned, ½ cup 15 4
Fish, halibut, cooked, 3 ounces 12 3
Milk, 1% fat, 1 cup 12 3
Ground beef, 85% lean, cooked, 3 ounces 7 2
Chicken breast, roasted, 3 ounces 3 1

Required (or Advised) Daily Intake

Age Male Female Pregnant Lactating
0–6 months 65 65 - -
7–12 months 80 80 - -
1–3 years 150 150 - -
4–8 years 200 200 - -
9–13 years 300 300 - -
14+ years 400 400 600 500
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