Vitamin B9 - Folic Acid
The B9 vitamin folic acid also called folacin or folate. It is a very important B vitamin used in the production and maintenance of new cells.
The prime time when folic acid is highly used is during pregnancy. During infancy cell growth is at its peak. Children and adults use folic acid for red blood cells and it prevents anemia.
By keeping enough B9 folic acid some birth defects can be prevented if done early in pregnancy. Women never get enough B9 vitamin folic acid when they become pregnant from their normal diets. Women that do not get enough folic acid have a lot more babies premature and with low birth-weights.
The B9 vitamin folic acid is soluble in water which means it flushes through the body and out in the urine very fast. For this reason a steady supply is needed to keep the levels needed by the body.
What is the Right Amounts of B9 Folic Acid?
For women who can and plans to get pregnant it is suggested to add a supplement to increase her intake to 400 mcg a day. Once pregnant remain at 400 mcg a day. After the baby is born and when starting to breast-feed the amount of B9 folic acid should be lowered to 280 mcg per day.
For women that can’t become pregnant the amount of folic acid needed is only 180 mcg a day. Men should maintain 200 mcg a day of the B9 vitamin.
What are the Food Sources for B9 Folic Acid?
- Asparagus
- Broccoli
- Dry peas and beans
- Cereals and grains that are fortified
- Greens that are leafy, turnips and spinach
- Juices that are fortified
- Liver
- Mushrooms
Is There a Problem with Too Little of Too Much?
A B9 vitamin deficiency can be the cause of many different symptoms. The list can vary; there may be a sore tongue, loss of appetite, weight loss, diarrhea and anemia.
Already mentioned birth defects can be caused by the lack of B9 folic acid. The deficiency can cause defects like spina bifida and anencephaly.
Heavy alcohol drinkers will need more folic acid to avoid a deficiency.
A consult with your medical professional is advised looking to address symptoms of a vitamin B9 deficiency. Problems can be masked like treating anemia with the B9 vitamin folic acid. The reason for this is it can be a B2 vitamin deficiency that is the real problem. It is always a good idea to discuss with your doctor before doubling up on any kind of a vitamin supplement.
Vitamin B12 Facts
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