Vitamin B9 or folic acid belongs to the B vitamins (sometimes also referred to as vitamin B9 or folate). Together with vitamin B12, it is involved in DNA production, as well as cell division in the body, blood formation and growth processes. Vitamin B9 is important during pregnancy for proper prenathal development.
Where Vitamin B9 - Folic Acid is found
- Folic acid is contained mainly in leafy vegetables, especially broccoli, cabbage, carrots, cabbage, spinach, beets, whole grains with sprouts, nuts.
- Yeast and animal products chicken liver are also good sources.
- However, cooking destroys up to 95% of it.
- Experts recommend using folic acid in vitamin supplements, where the absorption into the body is up to 100%. The absorption of folic acid ingested in food is about 50%.
Deficiency Vitamin B9 is manifested by fatigue, growth failure and hematopoiesis. Digestive disorders, changes in the mucous membranes (especially in the mouth) can also occur. Weakness, paleness, forgetfulness, mood swings appear. Folic acid deficiency is dangerous during pregnancy, when the fetal nervous system and its growth can be damaged.
Vitamin B9 dosage
- The ideal amount for adults and children from 13 years of age is 400 mikrog micrograms per day.
- Pregnant women should increase their intake to 600 micrograms per day. Women who are still planning a pregnancy should also increase their folic acid intake (preferably 2-3 months before the planned pregnancy).
Effects of Vitamin B9 - Folic Acid
- Contributes to germinal tissue growth during pregnancy
- Contributes to the normal function of the immune system
- Contributes to reduction of fatigue and exhaustion
- Contributes to normal hematopoiesis
- Contributes to normal homocysteine metabolism
- Participates in the **cell division process **
- Contributes to the normal function of the psyche
What to know about vitamin B9
- The need for folic acid doubles during pregnancy, which is why doctors often prescribe it to pregnant women.