Vitamin B9 (Folate/Folic Acid)

Vitamin B9 (Folate/Folic Acid)

Overview:

Vitamin B9, known as folate in its natural form and folic acid when synthesized, is a water-soluble vitamin crucial for DNA synthesis, repair, and methylation. It is especially important during periods of rapid growth such as pregnancy and fetal development.

Sources:

Folate is found in leafy green vegetables, legumes, nuts, and fortified grains and cereals. Folic acid is the form used in dietary supplements and fortified foods.

Functions:

DNA Synthesis and Repair: Folate is vital for the synthesis and repair of DNA and RNA, and for the proper division of cells.

Red Blood Cell Formation: It is essential for the production of red blood cells and prevents anemia.

Pregnancy: Adequate folate intake is critical during pregnancy to prevent neural tube defects in the developing fetus.

Deficiency:

Folate deficiency can lead to megaloblastic anemia, characterized by large and immature red blood cells. Symptoms include fatigue, weakness, and difficulty concentrating. During pregnancy, a deficiency increases the risk of birth defects.

Toxicity:

While folate from food sources is not harmful, excessive intake of folic acid from supplements can mask vitamin B12 deficiency and potentially accelerate the progression of neurological damage. The tolerable upper intake level for adults is 1,000 micrograms from supplements and fortified foods.