Vitamin B9 | Benifits | Source | Deficiency | Toxicity

Vitamin B9, also known as folate, is a water soluble vitamin naturally found in many foodstuffs, added to some and also available as supplements in the form of folic acid, a synthetic form of folate. It plays a very crucial role in the production of RBC DNA and RNA. Severe folate deficiency can lead to megaloblastic anaemia (where the carbs are larger in size).

Benefits:

1. It plays a vital role in the production of RBC and is crucial for periods of rapid growth like pregnancy and foetal development.
2.  It is important for breaking down homocysteine (an amino acid if present in higher amounts, can cause harmful effects to the body).
3. It helps in the formation of DNA and RNA and is involved in protein metabolism.

Sources:

Lot of foods naturally have folate, but the form that is fortified to the food or taken as supplement, that is folic acid is easily absorbed by the body.

Few good plant sources of folate are dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli) Beans, peanuts, sunflower seeds, fresh fruits and fruit juices, and whole grains. Animal sources are liver, seafood and egg.

Recommended Dietary Allowance(RDA):

The RDA of folate for men is 250mcg per day , for women is 180mch per day and for pregnant women is 480mcg per day.

Deficiency: Divisions you are folded is rare since it is found in wide range of foods. However, pregnant women, excessive alcoholism, people with digestive disorders that cause malabsorption, genetic disorders are at risk of folate deficiency. Severe folate deficiency can lead to megaloblastic anaemia( a condition that arises due to lack of folate in the diet or poor absorption of folate leading to production of RBC’s that are larger in size than normal)  weakness, fatigue, irregular heartbeat, shortness of breath, difficulty concentrating, hair loss, pale skin and mouth sores.

Toxicity: Toxicity through only food sources is uncommon. But taking higher supplements can mask the symptoms of vitamin B12 deficiency, leading to problems in brain and nervous system if not treated properly.