VITAMIN B9 (Folic acid/Folate)

VITAMIN B9 (Folic acid/Folate)Vitamin B9 is called folic acid, folate or folic acid. Vitamin B9 is a water-soluble vitamin, which, among other things, is important for the formation of proteins and genetic material. A lack of vitamin B9 can lead to anemia and can mask a lack of vitamin B12. It is particularly important that pregnant women and those planning pregnancy get enough folic acid.

What does vitamin B9 (folic acid) do for the body?Vitamin B9 is important for the formation of proteins and genetic material (DNA and RNA) in the body. Vitamin B9 is also important for the fetus to develop normally during pregnancy. Lack of vitamin B9 during pregnancy can cause birth defects such as spina bifida and underdevelopment of the brain. Read more about the use of folate before and during pregnancy.

Sources of vitamin B9 (folic acid) in the dietGood sources of folic acid are green vegetables (e.g. spinach and broccoli), liver, citrus fruits and cereals.

Recommended daily intake of vitamin B9 (folic acid)

• Children under 14 years: 50-200 µg

• Women over 14 years: 300-400 µg

• Men over 14 years: 300 µg

• Pregnant women (and those planning pregnancy): 400 µg

• Lactating: 400 µg

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µg= micrograms

For children and women, there is some variation in the recommendations depending on age.

What happens with a lack of vitamin B9 (folic acid)?Lack of vitamin B9 can lead to reduced cell division, changes in protein production and blood deficiency (anaemia). Other symptoms of vitamin B9 deficiency can be inflamed tongue, sore mucous membranes and stomach and intestinal disorders. In pregnant women, folic acid deficiency increases the risk of having children with birth defects in the form of neural tube defects.

Alcoholics, the elderly and people with celiac disease (gluten allergy) are examples of groups that may be more susceptible to folic acid deficiency.

What happens with a high intake of vitamin B9 (folic acid)?There is little danger of an overdose of vitamin B9, but high intakes of folic acid can mask a lack of vitamin B12.

Advice and guidance on supplements of vitamin B9 (folic acid)Vitamin B9 is found in most multi-vitamin-mineral supplements, in B-complex preparations and as pure folic acid supplements.

Everyone who plans pregnancy or is pregnant is recommended supplementation with vitamin B9 (400 µg daily) from the time they plan pregnancy and the first 3 months of pregnancy.

In the online store, you will find an overview of dietary supplements with vitamin B here.