Folic acid (vitamin B9) - what it is, properties, requirement, deficiency

Folic acid, also known as vitamin B9, is essential for the formation of red blood cells. It also influences cell function and is responsible for healthy growth. Called the vitamin of mums-to-be, folic acid is crucial for early pregnancy.

Chemical, treacherous and even deadly. That's what the name folic acid sounds like, right? In reality, it is nothing to fear. The name comes from the Latin word 'folium' meaning 'leaf'. This is no coincidence, as the largest deposits of folic acid are found in leafy vegetables. Would you like to know which ones? Or are you interested in the valuable properties of vitamin B9? Are deficiencies and excesses on your agenda? You will find this and other information in this article!

See also:

• B vitamins [properties + where they occur]
.
• Vitamin B1 (thiamine) [properties + where it occurs]
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• Vitamin B2 [properties + where it occurs]
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• Vitamin B3 [properties + where it occurs]
• Niacin [what it is + effects and side effects]
.
• Vitamin B5 (pantothenic acid) [what it is + properties and excess]
.
• Vitamin B6 [where it occurs + deficiency, excess and properties]
• Biotin [what it is + properties and side effects]
.
• Biotin for hair [what it gives and effects + ranking]
• Vitamin B12 [what it helps with + where it occurs]
.
• Vitamin C [properties + dosage]
.
• Magnesium [what it is in + properties]
.
• Best magnesium [ranking + pharmacist's opinion]
.

What is folic acid?

Folic acid (vitamin B9) is a water-soluble B vitamin. It is responsible for the formation of new cells in the body and also affects pregnancy. We are unable to produce the valuable vitamin B9, so it must be taken with the diet. Most folic acid can be found in leafy vegetables, beans or sunflower seedsand.

What else do we call vitamin B9?

Folic acid is called in many different ways. Are you confused? I'm already rushing to the answers. Folic acid and vitamin B9 are the two most common names for this compound. Interestingly, it is also referred to as vitamin B11 or folacin. Slightly less common are terms such as vitamin of mums-to-be, vitamin M or listic acidand.

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Folic acid - properties

Despite its beautiful name, it is not the names that make vitamin B9 stand out. It's its valuable properties that make it worth taking a closer look.

How does folic acid work?

Influences on pregnancy health

Folic acid plays an important role in the development of the baby. It is responsible for cell division and tissue growth. Vitamin B9 is essential for the proper development of the spine and brain of the yet-to-be-born baby. Folic acid is also important for mothers-to-be - it reduces the risk of pre-eclampsia, as well as premature birthand.

Promotes brain health

Low levels of folic acid lead to impaired mental function and also increase the risk of dementia. Research suggests that vitamin B9 supplementation has a positive effect on cognitive function. Furthermore, adequate concentrations of folic acid may prevent Alzheimer's diseaseand.

Reduces risk of heart disease

High levels of homocysteine increase the risk of heart disease. According to research, folic acid supplementation can reduce its concentration and thus reduce the risk of heart disease. Furthermore, an analysis of a study of 80,000 people found that taking vitamin B9, reduces the risk of heart disease by 4% and the likelihood of stroke by 10%and.

Omega acids, especially omega-3 also reduce the risk of heart disease. Are you interested in these topics? Take a look at these articles!

Cures mental illnesses

Drinking too little folic acid leads to depression, schizophrenia, as well as other mental problems. People with depression have been shown to have lower levels of vitamin B9. A review of 2022 studies suggests that folic acid supplementation alleviates symptoms of schizophrenia, postpartum depression or bipolar disorderand.

Prevents fertility problems in women

Vitamin B9 has a positive effect on fertility. In women who supplemented with folic acid, it prevented neural tube defects and was also associated with a lower risk of infertility or pregnancy loss. Interestingly, supplement vendors assert that their products will improve sperm quality in men. Studies suggest, however, that folic acid does not increase fertility in menand.

How else does folic acid workand?

• Reduces the risk of oesophageal cancer.
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• Has a beneficial effect on insulin resistance.
• Performs a positive effect on insulin resistance.
• Has a positive effect on inflammation.
• Has a positive effect on inflammation.

Folic acid in pregnancy

Folic acid is very important for the health of pregnancy. It is a true superhero that prevents numerous fetal birth defectsand.

When to adopt?

Contrary to appearances, vitamin B9 should not remain of interest only to pregnant ladies. Adequate levels of folic acid must be taken care of by every woman of childbearing age. Birth defects already develop during the first three to four weeks of pregnancy, when it may still be undetected. This is why it is necessary to ensure adequate folic acid concentrations even before pregnancyand.

How much vitamin B9 to take?

The recommended dose of folic acid for women of childbearing age does not differ from the basic recommendation and is 400 mcg per day. For the first 3 months of pregnancy, this amount will also meet the needs of the mother-to-be and the baby. Once you enter the 4th month of pregnancy, however, the dose needs to be increased. It is then necessary to take 600 mcg of vitamin B9 per dayand.

Wondering if you are pregnant? Not sure if you especially need to ensure that you are getting enough folic acid in your body? Take a look at the article on pregnancy symptoms!

What does it affect?

Lack of adequate folic acid during pregnancy leads to neural tube defects. The most common of these include brainlessness, i.e. incomplete development of the major components of the brain. In most cases, children with this defect are at serious risk of death. Another problem can be spina bifida leading to permanent disabilityand.

Folic acid taken during pregnancy also protects againstand:

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• pornation,
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• low birth weight,
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• splitting of the lip and palate,
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• restricted foetal growth,
• premature birth,
and
• premature birth,
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See also:

• Pregnancy vitamins
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Folic acid requirements

The amount of folic acid you should take each day depends on your age. What are the recommended dosages for each groupand?

*Nutrition standards for the Polish population

Pregnant and breastfeeding women have an increased requirement for vitamin B9. Ladies who are expecting a baby should take 600 mcg of folic acid daily. Breastfeeding women, on the other hand, only need a dose of 500 mcg of vitamin B9and.

Sources of vitamin B9

Carolina Król-Lach stresses that in a diet rich in vitamin B9, it is worth ensuring the presence of spinach, broccoli, savoy cabbage, as well as pulses. Inactive yeast flakes are also a valuable source and are a great substitute for cheese flavour in vegan dishes. Not keen on these foods? Check out the 10 foods richest in folic acidand!

Folic acid deficiency

Vitamin B9 accumulates mainly in the liver. However, its deposits are usually negligible and amount to around 5 mg. This is an amount sufficient for 3-4 monthsand. Therefore, one of the main aspects that leads to its deficiency is a poor diet. What else leads to a lack of folic acid in the body?

Causes of vitamin B9 deficiency in the bodyand:

• Excessive alcohol consumption.
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• Diseases of the digestive system, such as celiac disease or Crohn's disease.
• Diseases of the digestive system, such as celiac disease or Crohn's disease.
• Hemolytic anaemia.
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• Taking antiepileptic drugs or other agents that interfere with the absorption of folic acid.
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• Eating overcooked vegetables and fruits (they then lose folic acid).
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• Dialysis of the kidneys.
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Alcohol abusers, cigarette smokers, pregnant women, ladies using hormonal contraception, adolescents during puberty, infants (especially those with low birth weight), seniors, and people with gastrointestinal diseases are at risk of deficiency.

Folic acid deficiency is a major concern.

Symptoms

One of the main symptoms of vitamin B9 deficiency is constant fatigue. However, this is not the only symptom that should cause us concern.

Symptoms of folic acid deficiencyand:

• dizziness,
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• spiration,
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• irritability,
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• difficulty concentrating,
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• disorientation,
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• lack of energy,
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• weakened muscles,
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• diarrhoea,
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• unexplained weight loss,
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Effects

Deficiency of folic acid can be very dangerous in the long term. Vitamin B9 is crucial for the health of the body. Therefore, it is important to ensure its adequate concentration. Untreated folic acid deficiency leads toand:

• depression,
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• dementia,
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• fertility problems,
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• reduced cognitive function,
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Folic acid deficiencies lead to megaloblastic anaemia, digestive disorders, decreased appetite, inflammation of the membranes of the tongue or the mucous membranes of the lips (so-called "cavities" appear). 

Folic acid excess

Vitamin B9 excess is not common. In most cases, it is caused by taking too much in supplements. Nevertheless, taking more than 1000 mcg of folic acid per day can lead to symptoms of vitamin B9 excessand. Which ones?"

Mask vitamin B12 deficiency

Excess vitamin B9 can lead to masking vitamin B12 deficiency. Vitamin B12 is essential for the production of red blood cells, as well as maintaining the health of the nervous system, brain or heart. Untreated B12 deficiency can result in irreversible nerve damageand.

Taking too much folic acid can mask megaloblastic anaemia, a condition caused by vitamin B12 deficiency. Symptoms that can occur with this condition include fatigue, general weakness or concentration problems .

Slows development in children

Adequate folic acid concentrations are crucial for foetal health. Research suggests that babies whose mothers took in more than 1,000 mcg of vitamin B9 per day during pregnancy had lower developmental test scores than babies whose parents took in 400-999 mcg of folic acidand. 

What's more, high doses of folic acid taken during pregnancy have been linked to a greater risk of insulin resistance at age 9-13 years.

Increases mental decline that progresses with age

Some studies suggest a link between high folic acid levels and mental impairment in people over 60 years of age. In contrast, other tests indicate that people with vitamin B12 deficiency and high levels of vitamin B9 had about 3.5 times the risk of loss of brain function than seniors with normal bloodand.

Folic acid - supplementation

Most people absorb an adequate amount of folic acid with their diet. This is why supplementation is rarely necessary. It is most often recommended to pregnant and breastfeeding women. Sometimes supplements should also be supported by people who have a poor diet or suffer from diseases that interfere with the absorption of vitamin B9and.

Clinical nutritionist Julia Skrajda says the following about folic acid:

• Folic acid is a synthetic, inactive form of folate. This means that the body can only utilise its valuable properties after the entire metabolic process. Methylfolate (the active form of vitamin B9) is much better absorbed. It is most commonly found under the name Quatrefolic®.
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• It is the best choice when it comes to folic acid supplementation. Quatrefolic® passes through the gastric barrier and is mainly absorbed in the small intestine.
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• Furthermore, it is a reduced and water-soluble form and is therefore better absorbed by mucosal cells. This translates into access to the blood and circulatory system.

How long to take?

Folic acid is one of the water-soluble vitamins. That is why there is nothing to prevent you from taking it at any time of the day. Some doctors recommend, however, that you do so shortly after waking up. Energy production and nutrient metabolism are processes for which B vitamins are responsibleand.

Contraindications

Despite its numerous health-promoting properties, folic acid should not be taken by everyone. Who belongs to this group?

Folic acid should not be taken byand:

• persons who have an allergy to vitamin B9 or certain components of the supplements,
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• sufferers of vitamin B12 deficiency,
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• persons taking certain medications,
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Vitamin B9 and alcohol

Excessive consumption of alcohol negatively affects the absorption of folic acid in the body. Furthermore, more often than not, people who consume alcohol in large quantities have a poor diet that does not provide them with adequate amounts of vitamin B9. Research suggests that four out of five people with alcohol dependence are folic acid deficientand.

Interactions of folic acid with drugs

Vitamin B9 can interact with a variety of medications. Are you taking any medication? Under no circumstances take folic acid on your own. Only your doctor can recommend a healthy and safe supplementation for you. Who should be particularly careful?

Folic acid may interact withand:

• methotrexate,
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• pyrimethamine,
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• barbiturates,
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• antiepileptic drugs, such as phenytoin, carbamazepine or sodium valproate,
• sulfasalazine.
• sulfasalazine,
.

See also:

• Blood tests [how often to perform + how to prepare]
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Summary