Vitamin B9 or Folic Acid

Vitamin B9 or Folic Acid may, by lowering homocysteine levels, reduce the risk of a heart attack. Vitamin B9 protects against intestinal parasites and food poisoning and possible birth defects by helping regulate embryonic and fetal nerve cell formation.

It is needed for energy production, it is required to help form DNA and other nucleic acids, it promotes a healthier looking skin, and it is needed for the formation of red blood cells.

It further strengthens your immune system by supporting the proper functioning and formation of white blood cells. It is also important for healthy cell division and replication.

As member of the B-complex family it plays an important role in the metabolism of carbohydrates, fats and proteins.

Deficiency effects

An inadequate level of Folic Acid is probably the most common of the vitamin deficiencies. In particular the elderly, pregnant women and women taking birth control pills are at risk for this type of deficiency.

A Deficiency of Vitamin B9 (V-B9) limits cell division and protein synthesis and affects the normal growth and repair of all cells and tissues in your body.

Possible symptoms are anemia, gastrointestinal disorder, apathy, depression, dizziness, shortness of breath, memory problems and impaired brain and nerve functions.

Foods high in Vitamin B9

The best naturally-occurring resources of V-B9 are green leafy vegetables such as spinach and asparagus. Also good sources of V-B9 are; nuts, organ meats, beans, shellfish, poultry, whole grains, fruit juices, citrus fruits and yeast.

Please be aware that V-B9 breaks down easily when heated during the preparation of food.

For most adults, 300 – 330 mcg each day is sufficient. Pregnant women and women attempting to conceive should increase their intake to 400 mcg per day.

Because of its rapid metabolism and solubility in water, and it is constantly being lost during food preparation and via the urine system, it is very important that V-B9 is replenished regularly.

Please note that consuming excessive amounts of alcohol, tobacco, refined sugars and caffeine inhibits the body's ability to properly absorb this vitamin.