- Vitamin B9 or folic acid: what is it?
- What is the role of vitamin B9?
- Vitamin B9 deficiency: what are the symptoms?
- Is vitamin B9 available without a prescription in pharmacies?
- What are the recommended vitamin B9 intakes?
- Vitamin B9 overdose: what are the risks?
Vitamin B9 or folic acid: what is it?
water soluble vitamin, vitamin B9 is called folate when it is from a food source and folic acid if it is a supplement or an enriched food. It is a vitamin that the immune system needs to function well, as well as the nervous system. It is directly involved in the formation of red blood cells and its role is crucial during growth, in children and adolescents, but also in the fetus.
Folates are very present in food. The foods richest in vitamin B9 are organ meats, especially liver. Next come legumes and dark green leafy vegetables, such as spinach. But it is a fragile vitamin, which degrades with cooking and freezing. Better to give preference to fresh vegetables and not to cook them too long.
Other foods, including certain fruits and dried fruits, are good sources of vitamin B9.
What is the role of vitamin B9?
As it plays a role in cell growth and good blood production, vitamin B9 is essential during pregnancy. For the development of the fetus and in order to avoid malformations of the neural tube (part of the central nervous system), vitamin B9 is recommended from the start of pregnancy. And when possible, it is better to supplement a few months before.
However, it is important throughout life, to maintain good immune defences. It helps healing and prevents fatigue. Folic acid participates in the functioning of the brain, in particular by helping us to concentrate.
Among the benefits of folate or folic acid, there is also the renewal of skin and hair. Vitamin B9 is recommended in cases of alopecia or hair loss, as it promotes hair growth by stimulating hair follicles. It can help avoid dull hair and even delay the appearance of gray or white hair.
Vitamin B9 deficiency: what are the symptoms?
Generally, a lack of vitamin B9 leads to fatigue, in the first place, and a deficiency can result in abnormal fatigue called asthenia: resting is no longer enough to feel fit. It can be a physical, psychic and intellectual fatigue, which extends over several months.
In addition to fatigue, memory problems or difficulty concentrating, a lack of vitamin B9 can promote depression. Others symptoms of vitamin B9 deficiency are common digestive disorders and headaches.
A more severe deficiency can lead to diarrhea and/or weight loss. A severe deficiency vitamin B9 can manifest as neurological symptoms, disorders or diseases of the nervous system. In children, the consequences can be growth retardation and a lack of vitamin B9. during pregnancy increases the risk of malformation of the brain.
Only a blood test can diagnose folate deficiencydepending on serum folate levels.
Is vitamin B9 available without a prescription in pharmacies?
To supplement with vitamin B9, folic acid is available over the counter in pharmacies. It exists in the form of medicines and dietary supplements. They sometimes provide other vitamins, often from group B, such as vitamin B1 and vitamin B6. And many supplements bring vitamins B9 and B12because they act together.
Most pregnant women today are prescribed vitamin B9. Ideally, it is taken at least a month before becoming pregnant and throughout the first trimester. If anyone can get folic acid without a prescription, it is always useful to consult your doctor, if only to know the ideal duration and dosage of the cure.
What are the recommended vitamin B9 intakes?
Each profile has its need for vitamin B9:
- in pregnant or breastfeeding women, an intake of 400 µg/day of vitamin B9 is recommended;
- adult women need 300 mcg/day instead;
- 330 µg/day is recommended for men;
- children need 100 to 250 mcg per day, depending on their age;
- the needs of adolescents are around 300 µg/day.
Vitamin B9 requirements increase only slightly in the elderly. On the other hand, we often need to supplement ourselves with folic acid in case of fever, prolonged diarrhea, liver or kidney disorders, as well as in times of fatigue or stress.
Pregnant, breastfeeding or conceiving women are the people with the highest vitamin B9 needs. Note that vitamin B9 is less well absorbed with:
- contraception ;
- the alcohol ;
- excess of exciting drinks;
- certain eating disorders;
- celiac disease;
- certain medications.
Vitamin B9 overdose: what are the risks?
A sufficiently balanced diet should meet daily folate needs. Unfortunately, insufficient intake of vitamin B9 is relatively widespread in countries where people consume a lot of processed foods and foods that are too fatty, too sweet and too salty.
Folic acid is safe. Vitamin B9 as a supplement or through fortified foods causes no side effects and overdose is extremely rare. This would mean consuming more than 5 mg per day, or 5,000 µg (micrograms). By following the recommended dosages, the risk is low.
You may suspect excessive intake of folic acid if you have stomach aches and stomach upsets, including diarrhea. Too much folic acid can also disrupt sleep and cause mood swings. As for a true prolonged overdose of folic acid, it can lead to serious consequences, since it is mainly neurological disorders.
Validation: Doctor Anne-Christine Della Valle, general practitioner.
Read also:
- Vitamin D: what are the benefits? where to find it?
- Vitamin K1: benefits, indications, foods
- What do you eat (and in what proportions) during pregnancy?
- What weight gain during pregnancy?
