Vitamin B9, widely known as folic acid, plays a key role in numerous biochemical processes in the human body.
It is essential for the synthesis of DNA and RNA, the development of the nervous system, as well as for the formation of red blood cells.
There is evidence suggesting that folic acid may help lower homocysteine levels, which, in turn, may reduce the risk of cardiovascular diseases.
Some studies indicate that adequate intake of vitamin B9 may help slow down the aging process and maintain cognitive function in older age.
Vitamin B9 is particularly important for pregnant women as it prevents the development of neural tube defects in the fetus.
Recommended Daily Doses of Folic Acid
The daily doses of folic acid vary depending on age, gender, and physiological condition (e.g., pregnancy):
- Adults: 400 mcg/day
- Pregnant women: 600 mcg/day
- Nursing mothers: 500 mcg/day
Symptoms and Consequences of Vitamin B9 Deficiency
A deficiency of vitamin B9 can lead to a number of diseases and conditions that affect overall health. This vitamin is especially important for pregnant women, as its deficiency increases the risk of neural tube defects in the fetus.
Symptoms of deficiency may include fatigue, headaches, pale skin, irritability, and digestive disorders.
Research has shown that a lack of vitamin B9 may be linked to depression and other mental disorders, so adequate intake is important for mental well-being.
Prolonged deficiency of folic acid can lead to megaloblastic anemia, characterized by enlarged and deformed red blood cells.
Potential Risks and Complications from Excess Folic Acid
Excess vitamin B9 can lead to a number of undesirable consequences. This is particularly true for the synthetic form of folic acid, which can accumulate in the body when exceeding recommended doses.
It is important to note that excess folic acid can mask the symptoms of vitamin B12 deficiency, which is especially dangerous for older adults, as undetected and untreated B12 deficiency can lead to nerve damage.
There is also a suggestion that high levels of folic acid may promote the development of certain types of cancer, although the scientific data on this issue is inconclusive.
Sources of Vitamin B9
The best dietary sources of folic acid are leafy green vegetables, legumes, seeds, liver, and some fruits.