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More commonly known as folic acid than vitamin B9, this vitamin is indeed a very popular supplement for many adults. Although the vitamin is found in most food sources in a variety of diets, many people especially from the older age groups often face deficiency from it. One of the reasons so is because this water soluble vitamin is easily flushed out or destroyed.

Like all other B vitamins it also helps with metabolizing proteins and sugars converting them into energy. One of its main responsibilities is to work synergistically with vitamin B12 in many of its functions like producing healthy red blood cells, prevent anaemia and to control homocysteine levels inside your bloodstream, a type of amino acid thought responsible for cardiovascular problems and heart diseases.

Another benefit of this vitamin is that it plays crucial roles in maintaining and ensuring proper DNA and RNA synthesis of cells thus reducing the chances of cells turning rouge, a critical foundation for cancer.

For pregnant women, the vitamin is very important for the proper brain, skull and spinal cord development of the fetus. Women not receiving sufficient levels during and before pregnancy are at higher risk of foetal retardation, low birth weight and other birth defects. That is why pregnant women and those planning for a child are often recommended to take folic acid supplements.

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Main functions of Folic Acid

• Prevents birth defects
• Prevents Anemia
• Maintains general health
• Reduces risk cardiovascular diseases

This vitamin is generally used for maintaining health and vitality. It does great by keeping many diseases including cancer at bay, improving skin and hair conditions and regulating moods too.

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Hair Benefits

Like its close cousin vitamin B12, folic acid is needed for forming haemoglobin, a primary component in red blood cells, which is also the principal fuel for your hair follicles. Improved cell divisions at the hair bulb are also linked with this vitamin. So if you want better and stronger hair, keep this vitamin in check at all times.

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Deficiency Symptoms

• Anaemia
• Creacked lips
• Depression
• Lack of energy
• Poor appetite

Even though is modern and industrialized countries, there are still a good percentage of people that face deficiency. Among those who are particular susceptible are elderly with poorer absorption capabilities and people who suffer from stomach disorders which prevent the absorption of this critical vitamin.

Women who just got pregnant are the most at risk of facing this deficiency too. Patients undergoing treatments for cancer, epilepsy and other infections might require more of this vitamin to help replenish the body's reserve.

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Essential Information

Recommended Daily Allowance for Adults

200mcg

Main Food Sources Wheatgerm Liver Fortified breakfast cereals Black-eyed beans Green leafy vegetables

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Precautions

Vitamin B9 can be toxic in large doses. It can also cause sleeplessness and interfere with the absorption of zinc in your body. Taking too much of this vitamin can mask vitamin B12 deficiency, which often relates to nerve issues. If you have epilepsy issues then consult your doctor before supplementing with as it can interfere with the action of anti-epileptic drugs.

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