Vitamin B9 : The Key Supporter for Fetal Development. Brain, Heart Health!

Vitamin B Complex Series: (Episode Seven) Vitamin B9 (Folate/Folic Acid)

• What is Vitamin B9?
  Vitamin B9, known as folate when it comes from natural sources or folic acid in supplements and fortified foods, is a water-soluble vitamin that plays a vital role in supporting many essential body functions, including the formation of new cells, supporting brain health, and heart health.
• The active form of Vitamin B9:
  The most effective active form of Vitamin B9 is “L-Methylfolate,” which the body prefers for its easy use in biological processes, including improving mood and heart health.
• Benefits of Vitamin B9 (Folate/Folic Acid):
  1. Supporting the formation of red blood cells:
     Vitamin B9 plays an essential role in producing new red blood cells, which helps prevent anemia and maintains optimal oxygen levels in the body.
  2. Improving brain and nervous system health:
     It supports brain health by enhancing cognitive functions, preventing memory and concentration problems. It also boosts nerve functions and protects against age-related neurological diseases.
  3. Supporting cardiovascular health:
     Vitamin B9 helps lower homocysteine levels in the blood, an amino acid linked to an increased risk of heart disease. Improving homocysteine levels contributes to heart protection.
  4. Enhancing pregnancy health, especially during the first trimester:
     Vitamin B9 is essential during pregnancy, especially in the first trimester, as it contributes to the healthy development of the fetus and reduces the risk of birth defects, such as spina bifida. Doctors recommend that pregnant women take folic acid supplements during this critical period to ensure better protection for the baby.
  5. Improving mood and mental health:
     Folate plays a role in regulating neurotransmitters like serotonin and dopamine, helping improve mood and reduce symptoms of depression.
  6. Enhancing digestive health:
     It helps improve digestion and nutrient absorption, leading to better overall health.
• Symptoms of Vitamin B9 deficiency:
  1. Anemia.
  2. Memory and concentration problems.
  3. Persistent fatigue.
  4. Weak immune system and increased susceptibility to infections.
  5. Digestive problems.
  6. Mood disorders such as depression.
• Causes of Vitamin B9 deficiency:
  Folate deficiency can occur due to poor nutrition, pregnancy, intestinal diseases, chronic alcoholism, or the use of certain medications that hinder vitamin absorption.
• Sources of Vitamin B9:
  • Leafy greens (spinach, kale).
  • Fruits (citrus, bananas).
  • Legumes (lentils, beans).
  • Liver and meats.
  • Whole grains.
  • Nuts and seeds.
  • Avocado.
  • Nutritional yeast or brewer’s yeast.
• Recommended daily intake for the average person:
  • Adults: 400 micrograms per day.
  • Pregnant women: 600 micrograms per day, especially in the first trimester to ensure healthy fetal development.
  • Children: Dosage ranges from 150 to 300 micrograms depending on age.
• Excessive intake of Vitamin B9:
  Excessive folic acid intake can mask symptoms of Vitamin B12 deficiency, so it’s important to stick to recommended doses.

Anas’ Advice:
To maintain brain and heart health, make sure to get Vitamin B9 from natural sources like leafy greens and fruits. If supplements are necessary, it’s best to choose the active form, L-Methylfolate. If you are pregnant, especially in the early months, ensure you are taking the recommended doses of folic acid for the health of your baby.