Vitamin B9 (Folid Acid) Benefits, Deficiency Symptoms, Food Sources, Toxicity and Upper Limits

Introduction to Vitamin B9 (Folic Acid)

Vitamin B9 (Folic Acid) is usually found in supplements and fortified foods, while its other form Folate is found naturally in foods. Folic Acid is the synthetic form of Vitamin B9. Only a small amount of Folic Acid is found in the food.

Benefits of Vitamin B9 (Folic Acid)

  • It is vital for DNA synthesis
  • Helps support body’s ability to create and maintain new cells
  • Maintains healthy blood cells
  • Prevents birth defects
  • Possibly helps fight cancel and heart disease

Vitamin B9 Deficiency Symptoms

  • Deficiency during pregnancy can cause birth defects called neural tube defects
  • Disrupts DNA synthesis
  • Body cannot create or maintain cells
  • Poor cell creation and maintenance can cause various diseases

Daily Vitamin B9 Requirements

  • Men 19 to 50 years – 400 mcg
  • Women 19 to 50 years – 400 mcg

Vitamin B9 Upper Limits

  • The upper limits of Vitamin B9 (Folic Acid) is set to 1000 mcg daily.

Vitamin B9 Toxicity

Vitamin B9 (Folic Acid) can be toxic if consumed in excessive amounts. Harmful for individuals with Vitamin B12 deficiency. Too much Folic Acid masks the Vitamin B12 deficiency anemia. Can also increase the risk of cancer and other diseases. It is advised to stay within recommended daily allowances.

Vitamin B9 Sources

  • Wheat bread, 1 slice – 32 mcg
  • Pasta (spaghetti), enriched, cooked, 1/2 cup – 86 mcg
  • White rice, long-grain, cooked, 1/2 cup – 111 mcg
  • Bran flakes, 1 cup – 216 mcg
  • Iceberg lettuce, raw, 2 cups – 42 mcg
  • Cauliflower, cooked, 1 cup – 55 mcg
  • Spinach, raw, 2 cups – 116 mcg
  • Asparagus, boiled, 1 cup – 268 mcg
  • Orange juice, 1 cup – 45 mcg
  • Chickpeas, cooked, 1/4 cup – 66 mcg
  • Kidney beans, canned, 1/2 cup – 71 mcg

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