What is vitamin B9 used for? What are its benefits? And where to find it? Learn everything you need to know about vitamin B9.
Vitamin B9 or folic acid: what is it?
water soluble vitamin vitamin B9 is called folate when it is from a food source and folic acid if it is a supplement or fortified food. It is a vitamin needed for a good immune system as well as the nervous system. It is directly involved in the formation of red blood cells, and its role is very important in the growth of children and adolescents, as well as the fetus.
Folate is very high in food. Foods rich in vitamin B9 are organ meats, especially liver. Next come legumes and dark green leafy vegetables like spinach. But it is a fragile vitamin that breaks down during boiling and freezing. It is better to give preference to fresh vegetables and not cook them for too long.
Other foods, including certain fruits and dried fruits, are interesting sources of vitamin B9.
What is the role of vitamin B9?
Because it plays an important role in cell growth and good blood production, Vitamin B9 is essential during pregnancy. Vitamin B9 is recommended from the beginning of pregnancy for the development of the fetus and to prevent malformations of the neural tube (the central part of the nervous system). And when possible, better supplement a few months ago.
However, maintaining good immune protection throughout life is important. It helps to heal and protects against fatigue. Folic acid is involved in brain activity, especially helping to concentrate.
Tarp benefits of folic acid or folic acid, there is also skin and hair renewal. Vitamin B9 is recommended for alopecia or hair loss because it promotes hair growth by stimulating hair follicles. This can help prevent dull hair and even delay the appearance of gray or white hair.
Vitamin B9 Deficiency: What Are The Symptoms?
Usually, vitamin B9 deficiency causes fatigue, in particular, and deficiency can cause abnormal fatigue called asthenia: rest is no longer enough to make you feel good. It can be physical, mental and intellectual fatigue that lasts for several months.
In addition to fatigue, memory problems, or difficulty concentrating, vitamin B9 deficiency can lead to depression. Kiti symptoms of vitamin B9 deficiency there are common indigestion and headaches.
A more severe deficiency can lead to diarrhea and / or weight loss. A severe deficiency Vitamin B9 can present as neurological symptoms, disorders, or diseases of the nervous system. In children, the consequences can be growth retardation and a lack of vitamin B9. during pregnancy increases the risk of birth defects.
Only a blood test is possible to Diagnose Folic Acid Deficiency |depending on the serum folic acid level.
Is Vitamin B9 Available Without A Prescription From Pharmacies?
Over-the-counter folic acid is available from pharmacies to supplement vitamin B9. It exists in the form of medicines and dietary supplements. They sometimes provide other vitamins, often from the B group, such as vitamin B1 and vitamin B6. And a lot of supplements bring vitamins B9 and B12because they work together.
Most pregnant women today are given vitamin B9. Ideally, it is used at least a month before pregnancy and in the first trimester. If anyone can get folic acid without a prescription, it is always a good idea to consult a doctor if you know the ideal duration and dose of treatment.
What are the recommended amounts of vitamin B9?
Each profile has its own need for vitamin B9:
- it is recommended that pregnant or breastfeeding women take 400 µg of vitamin B9 per day;
- adult women need 300 mcg per day;
- 330 µg per day is recommended for men;
- children need 100 to 250 mcg per day, depending on age;
- adolescents need about 300 µg per day.
In the elderly, the need for vitamin B9 increases only slightly. On the other hand, we often have to supplement ourselves Folic acid fever, prolonged diarrhea, liver or kidney problems, and tiredness or stress.
Pregnant, breastfeeding or pregnant women have the greatest need for vitamin B9. Remember that vitamin B9 is poorly absorbed with:
- an excess of interesting drinks;
- certain eating disorders;
- celiac disease;
- certain medicines.
Vitamin B9 Overdose: What Are The Risks?
An adequately balanced diet should to meet the daily need for foil. Unfortunately, insufficient intake of vitamin B9 is quite common in countries where people consume a lot of processed and too fatty, too sweet and too salty foods.
Folic acid is safe. Vitamin B9 as a supplement or through fortified foods does not cause side effects and overdose is very rare. This would mean taking more than 5 mg per day or 5,000 (g (micrograms). At the recommended doses, the risk is low.
If you have stomach pain and upset stomach, including diarrhea, you may suspect that you are taking too much folic acid. Too much folic acid can also disrupt sleep and cause mood swings. As for true long-term folic acid overdose, this can have serious consequences, as it is mainly a neurological disorder.
Certification: Physician Anne-Christine Della Valle, General Practitioner.