Vitamin B9, also known as folate or folic acid, is an essential water-soluble vitamin belonging to the B-complex group. It plays a crucial role in various biological processes in the body, particularly in cell division, DNA synthesis, and the formation of red blood cells. Folate is important for overall health and is especially vital during periods of rapid growth, such as pregnancy and infancy.




Function 


DNA synthesis and repair :- Folate is essential for the synthesis and repair of DNA, the genetic material present in all cells. This is particularly important during periods of rapid cell division, such as during pregnancy and infancy.


Red blood cell formation :- Folate is necessary for the production and maturation of red blood cells, which carry oxygen throughout the body. A deficiency in folate can lead to a type of anemia called megaloblastic anemia, where red blood cells are larger than normal and less efficient in carrying oxygen.


Pregnancy support :- Adequate folate intake before and during early pregnancy is crucial for preventing certain neural tube defects in the developing fetus, such as spina bifida and anencephaly. This is why it's often recommended for women of childbearing age to take folic acid supplements.


Cardiovascular health :- Folate, along with other B-vitamins, may help lower homocysteine levels in the blood. Elevated homocysteine is associated with an increased risk of cardiovascular disease.


Mental health :- Some research suggests that adequate folate intake may play a role in supporting mental health and reducing the risk of depression. However, more studies are needed to establish a definitive link.


Digestive health :- Folate is involved in various digestive processes and is necessary for the proper functioning of the digestive system.


Sources


Folate is naturally present in a variety of foods, including :-


  • Leafy green vegetables (spinach, kale, collard greens)

  • Legumes (beans, lentils, peas)

  • Citrus fruits and juices (oranges, lemons)

  • Avocado

  • Fortified cereals and grains (some bread, pasta, rice products)

  • Liver and organ meats (but these should be consumed in moderation due to high vitamin A content)

  • Nuts and seeds (sunflower seeds, peanuts)


Recommended dietary allowance


The recommended dietary allowance (RDA) for vitamin B9 can vary based on age, sex, and life stage. The RDAs for different groups are as follows :-


1) Infants :-

     • 0 to 6 months :- 65 micrograms per day (mcg/day)

     • 7 to 12 months :- 80 mcg/day


2) Children :-

     • 1 to 3 years :- 150 mcg/day

     • 4 to 8 years :- 200 mcg/day


3) Adolescents and Adults :-

     • Males and females aged 9 to 13 years :- 300 mcg/day

     • Males and females aged 14 years and older :- 400 mcg/day


4) Pregnant Females :- 600 mcg/day


5) Lactating Females :-

     • 14 to 18 years :- 500 mcg/day

     • 19 years and older :- 600 mcg/day


Deficiency


A deficiency of vitamin B9, also known as folate deficiency, can lead to various health problems as this vitamin plays a crucial role in many bodily functions. Folate deficiency can occur due to insufficient dietary intake, malabsorption issues, certain medical conditions, or an increased demand for folate in the body, such as during pregnancy.


Symptoms and health problems associated with vitamin B9 deficiency :-


1) Anemia :- Folate is essential for the production of red blood cells. A deficiency can lead to megaloblastic anemia, where red blood cells are larger than normal and unable to function properly.


2) Fatigue and Weakness :- Due to the reduced oxygen-carrying capacity of the blood caused by anemia, individuals may experience fatigue, weakness, and difficulty performing physical activities.


3) Neurological Issues :- Folate is important for the proper functioning of the nervous system. Deficiency can lead to symptoms like irritability, forgetfulness, and impaired cognitive function.


4) Digestive Problems :- Some individuals may experience digestive issues such as diarrhea and loss of appetite.


5) Developmental Problems :- Folate is especially important during pregnancy for the healthy development of the baby's neural tube. A deficiency during pregnancy can lead to neural tube defects in the baby.


6) Increased Homocysteine Levels :- Folate is involved in the breakdown of homocysteine, an amino acid. Low folate levels can result in elevated homocysteine levels, which is associated with an increased risk of heart disease.