Vitamin B9 or folic acid: everything about this vitamin

Vitamin B9, or folic acid, is a key vitamin during pregnancy. A deficiency can cause serious malformations of the fetus and a risk of premature birth. Outside of this particular period, folates have an equally essential role in the body, particularly in cell maturation and renewal.

Characteristics of vitamin B9:

• water-soluble vitamin not synthesized by the body;
• essential role in cell renewal and red blood cell synthesis;
• found mostly in liver and leafy green vegetables;
• increased folate requirements during pregnancy;
• Vitamin B9 deficiency can be responsible for fetal malformations, Spina Bifida and megaloblastic anemia.

In what foods is vitamin B9 found?

Vitamin B9 is mainly found in offal, legumes and certain green vegetables. Here is a list of the 20 foods richest in folic acid:

Vitamin B9: what are the benefits of foods rich in folic acid?

Pregnancy and folate

Due to the link between neural tube defects and folate intake, it is recommended that women planning to become pregnant consume 400 mcg of synthetic folic acid, from fortified foods or supplements, in addition dietary intake of folate. This supplementation should ideally begin 3 months before conception and continue during the first trimester of pregnancy.

Cellular renewal

Vitamin B9 (folic acid) plays an important role in protein metabolism and DNA production. Folic acid is involved in the production of rapidly renewing cells such as white blood cells and red, skin cells, etc.

Vitamin B9, vitamin B12 and cardiovascular protection

These two vitamins could act synergistically to reduce homocysteine ​​levels. We now know that an excess ofhomocysteine in the blood is associated with an increased risk of cardiovascular events. A good intake of vitamins B9 and B12 could then contribute to cardiovascular prevention.

Hair beauty

Folic acid promotes the regeneration of integuments (nails and hair) and stimulates the hair follicle. A good intake of vitamin B9 helps strengthen hair and prevent hair loss.

Daily requirements for vitamin B9

Folate requirements change throughout life. Particularly in pregnant women, it is essential to cover the needs which are then increased to avoid poor closure of the neural tube (Spina Bifida) and malformations of the fetus.

*Sufficient intakes

Vitamin B9 food supplements

Vitamin B9 supplementation may be considered to support the immune system, reduce cardiovascular risk or prevent neurological disorders.

Noticed

It is strongly recommended to never exceed 1 mg of folic acid per day and to seek the advice of a doctor.

B9 deficiencies or excessive intake: what are the adverse effects?

Vitamin B9 deficiencies

Vitamin B9 deficiency generally results in macrocytic anemia, nausea, neurological disorders which can lead to dementia or even tissue inflammation. In pregnant women, a vitamin B9 deficiency can have dramatic consequences: Spina Bifida, growth retardation, premature birth, etc. This is why supplementation should be considered even before conception.

Excess folic acid intake

At very high doses, folic acid can become neurotoxic and cause more or less serious disorders of the nervous system. It is recommended never to exceed 1 mg per day in adults without prior medical advice.

Interactions (with other nutrients)

Vitamin B9 seems to act in synergy with vitamin B12, a good intake of these two elements is essential. Certain drug treatments can, however, interact with folic acid and prevent its assimilation. Thus, oral contraceptives or even metothrexate have a negative effect on blood folate levels. In people under treatment, it may then be wise to consider supplementation.

Chemical properties

The crude formula of vitamin B9 is C19H19N7O6, its molar mass is 441.3975 g/mol. It is a water-soluble vitamin with many roles in the body. Folic acid is, in fact, a metabolic precursor of THF, involved in DNA synthesis. In terms of protein metabolism, vitamin B9 allows the synthesis of key amino acids (serine, methionine, etc.).

Nutrient History

It was in 1930 that L. Wills discovered the existence of a severe anemia common to many pregnant women from disadvantaged backgrounds in certain regions of India. The link between diet and this type of megaloblastic anemia is thus established. This form of anemia will be treated by adding yeast to the diet.

Our dietitian’s opinion

Vitamin B9, or folic acid, is essential for cell growth and renewal. Apart from the conception period and the first stages of pregnancy during which vitamin B9 supplementation is necessary to ensure proper closure of the fetal neural tube, a varied and balanced diet is generally sufficient to meet the needs. Certain foods such as liver, legumes or even leafy vegetables are excellent sources!

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