Healthy Foods and Vitamins

Vitamin B9

Vitamin B9 is known as folic acid . The body uses it to produce large quantities of red and white blood cells from the bone marrow. It is also very necessary to convert carbohydrates in the body into energy. In addition, it has an important role in the production of DNA and RNA, and it is recommended to obtain it.

In sufficient quantities during periods when the body grows rapidly, such as pregnancy, breastfeeding, and adolescence.

Vitamin B9

Benefits of Vitamin B9

During pregnancy

Vitamin B9 deficiency affects the mother very negatively during pregnancy. As a result of the fetus consuming large amounts of reserve stores of vitamin B9 through the mother; It helps the formation and growth of the fetus during the first stage of the formation of its body organs.

Therefore, it is always recommended that the mother obtain good amounts of it before pregnancy. It prevents the child from being born with basic birth defects, specifically those affecting the brain and spine, and these defects are called neural tube defects.

For the Heart

Vitamin B9 regulates the level of the amino acid homocysteine ​​in the blood, as the presence of this compound in the body increases the risk of heart disease, and therefore vitamin B9 reduces the chance of developing many heart diseases, and it is possible to use other types of vitamin B in addition to B9; So that they work in a coordinated and interconnected manner, and according to research and other studies, coronary artery disease has been linked to a deficiency in the amount of vitamin B9 in the body.


Some evidence and studies indicate that folic acid may be useful in treating depression.

Vitamin B9 Deficiency

Although vitamin B9 deficiency is considered a rare condition, due to its presence in large quantities in a large number of foods, some people may suffer from a deficiency in it, and its deficiency can cause the appearance of a group of symptoms, some of which are mentioned below:

Muscle weakness. Problems with memory and concentration. Fatigue. Feeling numb. Feeling pain in the tongue, and it appears red. Suffering from mouth ulcers. Vision problems occur.

Suffering from depression and confusion. Note: Because folic acid deficiency usually occurs alongside other nutritional deficiencies, such as vitamin B12 deficiency or iron deficiency, people may also experience symptoms of these other conditions.

Recommended Dose of vitamin B9

Doctors recommend that pregnant women take a daily dose of vitamin B9 of approximately 400 micrograms. As for people who take nutritional supplements that contain a variety of vitamins, the recommended dose of vitamin B9 is estimated at 100 micrograms per day.

Foods rich in vitamin B9

  • Dark green leafy vegetables (kale, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)
  • Beans.
  • Peanuts.
  • Sunflower seeds.
  • Fresh fruits, as well as fresh juices.
  • Grains of all kinds.
  • Seafood.
  • eggs.
  • Fortified foods and supplements

Related :

Zaheer Ahmad

I am Zaheer Ahmad. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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