A deficiency in folic acid, also called vitamin B9, can manifest itself in severe fatigue, anemia, but also in more serious symptoms such as depression.
- Asthenia, that is to say abnormal fatigue, is the first sign of folic acid deficiency.
- Anemia is the second symptom and is characterized by a drop in the number of red blood cells or hemoglobin levels in the blood.
- In pregnant women, a vitamin B9 deficiency can have serious consequences for the baby.
A deficiency of folic acid – also called folate or vitamin B9 – is common, according to the MSD Manual, especially in people who don’t eat enough raw leafy vegetables and citrus fruits. Folic acid is an essential vitamin that participates in the production of normal red blood cells and DNA synthesis. However, the body stores little folate, so in just a few months of under-consumption, an individual can be deficient.
Symptoms of vitamin B9 deficiency
The first sign of folic acid deficiency is asthenia, an abnormal fatigue that persists even after rest. This generally accompanies the second symptom of the deficiency, anemia.
This pathology, anemia, is characterized by a drop in the number of red blood cells or the level of hemoglobin (protein which allows the transport of oxygen in the body) in the blood. People with deficiency and anemia may suffer from the following symptoms: irritability, pallor, dyspnea, dizziness.
When the lack of vitamin B9 is very significant, the person may also experience more serious ailments: red and painful tongue, reduction of taste, diarrheaweight loss and depression.
If you notice some of these symptoms, it is recommended to consult your doctor who, by ordering a blood test, will be able to establish the correct diagnosis. For pregnant women, this advice is all the more important as a folate deficiency can impact the baby’s health. The newborn risks a congenital malformation of the spinal cord or brain.
Addressing the lack of vitamin B9 through diet
In a preventive or curative manner, once the deficiency is diagnosed, diet can meet the vitamin B9 needs. To do this, you must consume foods rich in folate:
- Raw leafy green vegetables (arugula, lamb’s lettuce, watercress, endive, lettuce, chicory, etc.)
- Asparagus
- Broccoli
- Fruits (especially citrus)
- Offal like liver
- Dry yeast
- Enriched breads, pastas and cereals
But be careful when preparing these foods, because “prolonged cooking destroys 50 to 95% of folate”, says the MSD Manual.
