Vitamin B9

What is vitamin B9?

Vitamin B9, or more commonly called folic acid, is a hydrosoluble vitamin (soluble in water) that belongs to the group of the B vitamins.

Functions in the human body

  • It is included in converting carbohydrates into energy, and in proper utilization of fats and proteins
  • It plays a very important role in the proper function of the brain, in maintaining mental and emotional health
  • It helps in the production of DNA and RNA, and is especially important in the growth of tissues and organs (most expressed in childhood, pregnancy, adolescence)
  • Together with vitamin B-12 is involved in the production of red blood cells
  • Together with vitamin B-6, B-12 and some other nutrients regulate the level of amino acid homocysteine ​​in the blood (whose high level is associated with a higher risk of cardiovascular disease).

Symptoms of deficiency

Anorexia, fatigue, gray hair, swelling of the tongue, wounds on the lips, slow growth and development, weakness, irritability, pale skin.

Symptoms of an overdose

Since this vitamin is soluble in water, you cannot be overdosed with folic acid just by eating foods rich in vitamin B9. But with the intake of large amounts of folic acid in the form of supplements, neurological disorders can occur. Other symptoms and consequences of an overdose include nausea, digestive problems, flatulence, loss of appetite, unpleasant taste in the mouth, bad sleep, depression, zinc deficiency.

In what quantities we need vitamin B9

Infants 0-6 months, 65mcg/day 7-12 months, 80mcg/day  
Children 1-3 years, 150mcg/day 4-8 years, 200mcg/day  
Adolescents Girls and boys 9-13 years, 300mcg/day   Girls and boys 14-18 years 400mcg/day  
Adults Male and female > 18 years, 400mcg/day Pregnant 600mcg/day Breastfeeding 500mcg/day

Which food is the best source of vitamin B9 (the values ​​for the amount of vitamin B9are given for 100gr of the listed product.)

Chickpea 67 mcg
Kidney beans 74 mcg
Spinach 194 mcg
Broccoli 63 mcg
Lentils 479 mcg
Asparagus 52 mcg

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