Vitamin B9 - Folic Acid

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B9

  • Folic Acid

  • Folate

  • Folacin

  • Water soluble

Best plant food sources

Fruits: apricots, melon, oranges

Vegetables: asparagus, avocado, broccoli, Brussels sprouts, carrots, dark leafy greens (spinach, mustard, turnip greens) okra, pumpkin, tomato juice

Grains: fortified cereal, fortified grains, oat bran rye, whole wheat

Legumes: legumes (black-eyed peas, chickpeas, kidney, lima), lentils

Nuts/seeds: nuts (peanuts), seeds

Other: brewer’s yeast, yeast

Function in the body

  • Metabolizes protein

  • Needed for the formation of red blood cells

  • Involved in cell division

  • Needed to produce red blood cells for babies in utero

  • Helps form brain and spinal cord during fetal development

  • Needed for cell creation and development and RNA/DNA creation

  • Increases aerobic capacity

  • Works with B12 to protect and develop the nervous system

Health benefits

  • Helps prevent brain and spine birth defects when taken early in pregnancy

  • Can lower levels of homocysteine

  • May reduce heart disease risk and promotes heart health

  • May reduce risk for colon cancer

  • Offsets breast cancer risk among women who consume alcohol

  • Reduces risk of pre-term birth

Symptoms of deficiency

  • Anemia

  • Red tongue

  • Fatigue

  • Open sores on tongue and in mouth

Groups at risk for being deficient

  • Teens

  • Women 14-30

  • People with alcohol dependency

Other notes

  • Occasionally, folic acid masks a B12 deficiency, which can lead to severe neurological complications

  • All women who could become pregnant are pregnant or breastfeeding should take this