Vitamin B9: Guide to Its Sources, Benefits, and Side Effects

Vitamin B9 (folic acid) is beneficial for the body in many ways. It produces red blood cells present in the blood. Along with this, by taking folic acid regularly, you remain free from many diseases. It is also useful for the brain. Many researches related to this have been done, but more work is still to be done on this topic. The problem of hearing loss due to aging can be cured with folic acid. Apart from this, it mainly benefits pregnant women. Folic acid helps in reducing brain and spinal cord disorders due to fetal formation and birth. A woman should consume folic acid about one year before becoming pregnant. This also reduces the risk of child's death in the womb. Doctors also advise women to take Vitamin B9 (folic acid) in the early stages of pregnancy.

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You have already learned about the usefulness of Vitamin B9 and why it is necessary for our body. Along with this, you have also become familiar with its benefits. Now we are telling you that by consuming natural things you can easily get Vitamin B9.

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Foods containing Vitamin B9 are listed below. 

• Dark green leafy vegetables, like spinach and others.
• Fenugreek seeds
• Asparagus
• Sprouted grains
• Mustard greens
• Turnip
• Beetroot
• Soybean
• Salmon fish 
• Whole grains
• Root vegetables
• Wheat
• Beans
• All pulses 
• Lima beans
• Avocado
• Orange Juice 
• Milk

Apart from this, Vitamin B9 can also be taken through multivitamin supplements. It is also available in the form of chewable tablets and liquid for children. It is available in various forms, such as tablets, gels etc.

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Everyone must include foods containing folic acid in their diet. Its fixed quantity has been prescribed for every age group. Before taking folic acid, you should discuss its dosage with your doctor.

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Its quantity has been expressed by experts as follows.

• For newborn babies aged 0 to 6 months – 0.065 mg
• For 7 to 12 month old baby – 0.08 mg
• For children of 1 to 3 years – 0.15 mg
•  For 4 to 8 years – 0.2 mg
•  9 to 13 years – 0.3 mg
• 14 to 18 years – 0.4 mg
• Men 19 years and above – 0.4 mg
• Women 19 years and older – 0.4 mg
• Pregnant women – 0.6 mg
• Lactating women – 0.5 mg  

Vitamin B12 deficiency can also be overcome by taking folic acid in high amounts. People suffering from heart disease should start taking folic acid only after consulting a doctor.

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Folic acid deficiency occurs when a newborn baby does not get enough of the vitamin in the womb. Due to insufficient amount of folic acid, there is a possibility of the child having spinal cord diseases since birth. Apart from this, serious diseases of the nervous system can also occur.

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Symptoms Of Folic Acid Deficiency

• Being tired 
• Feeling weakness 
• Mouth Sores 
• Difficulty in thinking and remembering
• Irritation 
• Loss of appetite 
• Weight loss
• Acne
• Chapped Lips 
• Mouth ulcers
• Tiredness
• Nausea

Diseases Caused By Folic Acid Deficiency

• High BP 
• Alzheimer's disease
• Anemia 
• Risk of cervical cancer, rectal and intestinal cancer 
• Osteoporosis (weakness of bones)

In case of anemia due to folic acid deficiency, you can compensate for its deficiency by taking folic acid in the form of medicine. Once folic acid levels become normal, your blood cells start functioning smoothly.

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No side effects are seen from taking excessive amounts of Vitamin B9. In some rare cases it may cause stomach upset. Taking Vitamin B9 in excessive amounts does not cause any problem because it is in liquid form and when there is excess of it in the body, it gets excreted with urine.

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Vitamin B9, also known as folic acid or folate, is an important nutrient the body needs to function properly. This vitamin plays an important role in the synthesis of DNA and RNA and division of cells. Consumption of folic acid is very important during pregnancy because it is necessary for the development of the brain and spinal cord of the child. Folate deficiency can cause anemia, fatigue, and other health problems. Green leafy vegetables, fruits, nuts, beans, and grains are good sources of folic acid. Consuming adequate amounts of folic acid provides various health benefits and helps maintain overall health.