Folate, or Vitamin B9, is an essential nutrient needed during pregnancy and lactation. It is crucial for healthy overall fetal development and can reduce the risk of specific congenital disabilities such as preterm birth and congenital heart disease. Deficiency of B9 can also cause anemia and other health problems during pregnancy. The CDC and the National Academy of Medicine recommend that women of reproductive age take at least 400 micrograms of folic acid daily. In addition, they also suggest that lactating women take at least 500 mcg of folic acid per day.
Vitamin B9 is essential for pregnant and breastfeeding women
What is Vitamin B9 (Folate)?
Vitamin B9, also known as folate, is one of the eight B vitamins that help the body turn food into fuel. It is necessary for cell division, growth, and development. It is also essential to produce genetic material, such as DNA. It is found in plant and animal products.
Folate helps metabolize nucleic acids, forms new proteins, and allows the body to produce red blood cells. It can be found in #fruits, vegetables, beans, citrus juices, and whole grains. Getting your recommended daily dose of folate is essential for your health. To help your body absorb it, consume foods rich in vitamin B9, including green leafy vegetables, whole grains, and citrus fruits.
Vitamin B9 comes in two forms: naturally occurring foliate, or L-methyl folate, and synthetic folate, or folic acid. Folic acid is used in fortified foods, multivitamins, and certain medications. Both forms must be converted in the body, and in some cases, this conversion process is delayed.
Health Benefits of Vitamin B9
Folate is a water-soluble vitamin found naturally in foods and is used in synthesizing DNA and cell division. It also helps regulate blood pressure and reduces homocysteine levels, a substance that can damage cells. In addition, it contributes to the formation of new skin cells. Folate is also considered a coenzyme, which works with other enzymes to perform essential activities.
Folate is also essential for healthy development and helps encourage proper nerve and brain function. It has also been shown to reduce elevated homocysteine levels, a substance linked to heart disease and stroke. It may also help protect against colon cancer and slow down the memory loss associated with aging. Additionally, folic acid is essential for pregnant women because it supports the growth of the fetus and reduces the risk of congenital disabilities.
Side Effects
A common mistake when using dietary supplements of vitamin B9 is confusing folic acid with true folate. While the two are similar, they are not molecularly the same. This makes it essential to know the differences.
Folate is available in many foods, including vegetables, fruits, and beans. It's needed for proper methylation throughout the body, which helps facilitate efficient biochemical reactions. It is also required for optimal production of neurotransmitters and DNA. Moreover, it is also essential for detoxification and cellular energy production.
Folic acid is used in fortified foods, multivitamins, and certain medications. It helps the body use fats and proteins necessary for healthy red blood cells. However, it may have adverse side effects if taken in high quantities, especially if you're older.
Although most people get enough folate from food, it's essential to check with a health care provider before taking a supplement.
Signs of Deficiency
You could suffer from megaloblastic anemia if you're not getting enough folate in your diet—this deficiency results in red blood cells that are too large and do not function properly. Symptoms include weakness, shortness of breath, and pale skin. You may also have an irregular heartbeat or experience frequent headaches. Untreated anemia may even cause permanent damage to the nerves and spinal cord.
The best way to find out if you're deficient in vitamin B9 is to get your blood tested. Vitamin B9 is a water-soluble vitamin essential for health. A deficiency can cause anemia, which increases your risk of heart disease. The vitamin is also crucial for fetal development. In case you have any of these symptoms, consult a doctor immediately.
People with gastrointestinal problems are at a higher risk of folate deficiency since they are at increased risk for nutrient malabsorption. Women in their early pregnancy are also at risk for an inadequate supply of folate. Pregnant women are constantly creating new cells and DNA, and this vitamin is essential for the process.
Nutrition Source of Vitamin B9 (Folate)
Foods high in folate include avocados, bananas, strawberries, and peanuts. Grapefruit juice, wheat germ, and banana are also excellent sources of folate. You can also find folate in leafy vegetables such as broccoli, spinach, lettuce, and Brussels sprouts.
- Beef liver, braised, three ounces: 215mcg - 54% of the Daily Value (DV)
- Spinach, boiled, ½ cup: 131mcg - 33% of the DV
- Black-eyed peas (cowpeas), boiled, ½ cup: 105mcg - 26% of the DV
- Asparagus, boiled, four spears: 89mcg - 22% of the DV
- Brussels sprouts, frozen, boiled, ½ cup: 78mcg - 20% of the DV
- Lettuce, romaine, shredded, one cup: 64mcg - 16% of the DV
- Avocado, raw, sliced, ½ cup: 59mcg - 15% of the DV
- Spinach, raw, one cup: 58mcg - 15% of the DV
- Broccoli, chopped, frozen, cooked, ½ cup: 52mcg - 13% of the DV
- Mustard greens, chopped, frozen, boiled, ½ cup: 52mcg - 13% of the DV
- Green peas, frozen, boiled, ½ cup: 47mcg - 12% of the DV
- Kidney beans, canned, ½ cup: 46mcg - 12% of the DV
- Wheat germ, two tablespoons: 40mcg - 10% of the DV
- Tomato juice, canned, ¾ cup: 36mcg - 9% of the DV
- Crab, Dungeness, three ounces: 36mcg - 9% of the DV
- Orange juice, ¾ cup: 35mcg - 9% of the DV
- Turnip greens, frozen, boiled, ½ cup: 32mcg - 8% of the DV
- Peanuts, dry roasted, one ounce: 27mcg - 7% of the DV
- Orange, fresh, one small: 29mcg - 7% of the DV
- Papaya, raw, cubed, ½ cup: 27mcg - 7% of the DV
- Banana, one medium: 24mcg - 6% of the DV
- Yeast, baker's, ¼ teaspoon: 23mcg - 6% of the DV
- Egg, whole, hard-boiled, one large: 22mcg - 6% of the DV
- Cantaloupe, raw, cubed, ½ cup: 17mcg - 4% of the DV
- Vegetarian baked beans, canned, ½ cup: 15mcg - 4% of the DV
- Fish, halibut, cooked, three ounces: 12mcg - 3% of the DV
- Milk, 1% fat, one cup: 12mcg - 3% of the DV
- Ground beef, 85% lean, cooked, three ounces: 7mcg - 2% of the DV
- Chicken breast, roasted, three ounces: 3mcg - 1% of the DV
Takeaway
Folate is available in two forms: naturally occurring folate and synthetic folic acid. A vitamin B9 blood test can determine whether you are deficient. Remember, your body does not store folate, so getting a proper amount of vitamin B9 every day is crucial. Vitamin B9 is essential for the production of normal red blood cells. Without it, your red blood cells will be larger than usual, leading to oxygen transport problems.
The best source of folate is whole-natural food. Whole foods contain the highest concentration of folate, and synthetic folic acid should only be used as a last resort. A daily dosage of 400 micrograms (mcg) of folate is recommended for adults and teenagers. However, pregnant and breastfeeding women should get at least 600 mcg of folate.
