Benefits:
Vitamin B 9 is a water-soluble vitamin. Folate occurs naturally in food, folic acid is a synthetic folate form.
Vitamin B9 is needed for energy production and a strong immune system. It is crucial to the good health of every cell in the body, including skin cells, red and white blood cells.
Folic acid plays an essential role in human growth and development.

Food Sources:
Fruits – dates, oranges and orange juice
Vegetables- asparagus, dark green leafy vegetables (spinach, mustard greens, turnip greens, escarole, beet greens, radicchio), broccoli, cauliflower, cabbage, avocado, Brussels sprouts
Meats- beef liver, lean meats, turkey
Fish- canned tuna, salmon
Legumes- lentils, pinto beans, garbanzo beans, kidney beans, peas, brewer’s yeast
Grains- wheat germ, whole grains, soy flour
Dairy products- milk, cheese

Folic Acid and Pregnancy – Folic acid is especially essential for pregnant women. If women do not take in enough folic acid before conception and during pregnancy, there is an increased risk that the baby will have congenital malformations. Folic acid greatly reduces the incidences of neural tube defects such as Spina bifida (split spine). Pregnant women who do not consume enough of the vitamin also have an increased chance of giving birth prematurely or of having low birth weight babies. Pregnant and lactating women are encouraged to supplement this vitamin in addition to consuming a diet rich in folic acid.

Deficiency:
In most cases a folic acid deficiency occurs without any symptoms.
Because folic acid is often deficient in those who are depressed, a supplement may help.
People who are at high risk of strokes and heart disease may greatly benefit by taking folic acid supplements.
Vitamin B9 (Folic Acid) deficiency signs and symptoms such as diarrhoea, appetite and weight loss, weakness, headache, irritability, heart palpitations, difficulty breathing, anorexia, forgetfulness, acne and sore tongue. A severe deficiency results in anaemia in adults and can slow the rate of growth in children. If left unchanged could lead more seriously to anaemia and possibly cancer.

Side effects:
Toxicity from excessive folic acid intake does not normally occur, as folic acid is water soluble and regularly excreted by the body. Very large intakes may cause stomach problems, sleep problems, skin reactions, and seizures.

Daily recommendation:
400 mcg per day for adults
500 mcg per day for lactating women
600 mcg per day for pregnant women

Tips:
•    Regarding whether or not you should take Vitamin B9 supplements, it should be noted that folic acid is water-soluble (you absorb only about half of the folic acid you eat), and is easily destroyed by microwaving, processing, overcooking, or reheating.
•    Folic Acid deficiency is one of the most common nutritional deficiencies and has been observed in alcoholics, pregnant women and people with absorption problems such as ulcerative colitis.

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Tags | B9, Folacin, Folate, Folic Acid, Vitamin