B9 – Folate, Folic Acid
Part of Vitamin B Complex.
Function
Folate (also known as Folic Acid, Vitamin B9 and Folacin) is required for DNA synthesis and cell growth, important for red blood cell formation and energy production as well as the forming of amino acids. It works along with vitamin B12 and vitamin C to help the body break down, use and create new proteins.
Vitamin deficiency
Diarrhea, heartburn, constipation, fatigue, acne, a sore tongue, cracking at the corners of your mouth (same as deficiency of vitamin B2, vitamin B6 as well as iron)
Long term deficiency may result in anemia and later in osteoporosis, as well as cancer of the bowel and cervix.
Food source
Whole grains, brown rice, dark green leafy vegetables, oranges, yeast, nuts, liver
Examples of therapeutic usage (not always proven effective or safe)
Help reduce the risk of certain birth defects (spina bifida, anencephaly). Pregnant women need to add more folic acid into their diet.
Toxic dose – symptoms
No adverse effects are associated with folate from food or supplements, but regular high intake of folic acid may cause digestive upset, energy loss and insomnia. Anybody on medication for epilepsy should be careful with large amounts of folic acid, since it can change the functioning of such drugs. Too much folic acid may mask complication in people with Vitamin B12 deficiency.
AIs (Adequate Intakes)
| Infants 0-6 months 7-12 months |
Microgram per Day 65 80 |
RDAs (Recommended Dietary Allowances)
If you are thinking of becoming pregnant, it is recommended to consume 400 microgram from supplements or fortified foods, in order to avoid neural tube defects in the fetus.
| Children 1-3 years 4-8 years |
Microgram per Day 150 200 |
| Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 300 400 400 400 400 400 |
| Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 300 400 400 400 400 400 |
| Pregnancy < 19 years 19-30 years 31-50 years |
- 600 600 600 |
| Lactation < 19 years 19-30 years 31-50 years |
- 500 500 500 |
Source: USDA Dietary Reference Intakes