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Vitamin and Mineral Series – A Focus on Vitamin B9-Folate

Blog, Health & Wellness / By / December 8, 2020

Vitamin B9/Folate a water soluble vitamin that is not stored in the body fat for later use. Since it is not stored, daily consumption is necessary to obtain the recommended daily allowance.    

The Recommended Daily Intake of Vitamin B9/Folate for men and nonpregnant women is 400mcg daily.

sliced citrus fruits on table
Photo by Vanessa Loring on Pexels.com

Vitamin B9/Folate is important for:

  • DNA and RNA synthesis
  • Metabolism of amino acids
  • Proper formation of blood cells
  • Healthy cell function and growth. 
  • Proper fetal nervous system development
food summer leaf color
Photo by Any Lane on Pexels.com

Deficiencies in Vitamin B9/Folate are rare in developed countries but can be seen in:

  • Those with a poor diet
  • Alcoholism
  • Malabsorption disorders such as celiac disease and inflammatory bowel disease
  • Those taking certain medications such as seizure medications, methotrexate and some antibiotics

Signs and Symptoms of Folate Deficiency:

  • Anemia
  • Diarrhea
  • Ulcers of the mouth
  • Swollen tongue
  • Pale skin
  • Fatigue
  • Irritability
  • Decreased Appetite
  • Poor growth
  • Shortness of breath
  • Birth defects in babies born to women who are deficient

Vitamin B9/Folate is naturally occurring in some foods, added to foods as well as available in supplement form.  Bacteria in the colon can produce folate but the amount of total body folate from this production is not well studied. 

There are numerous food sources of Vitamin B9/Folate including:

  • Spinach
  • Romaine lettuce
  • Mustard greens
  • Black eyed peas
  • Asparagus
  • Kale
  • Brussel sprouts
  • Broccoli
  • Avocado
  • Green peas
  • Tomato juice
  • Oranges
  • Papaya
  • Banana
  • Lemons
  • Melons
  • Kidney beans
  • Eggs
  • Enriched cereals, breads, pasta and rice
  • Fruits
  • Nuts
  • Beans
  • Seafood
  • Eggs
  • Dairy
  • Meats
  • Grains

As you can see there are so many dietary options to add to your diet and start getting your adequate daily intake of Vitamin B9/Folate.

This article is for information purposes only.  If you have any symptoms always consult your medical provider.  Also, always consult your medical provider prior to starting a new diet or supplement. 

References:

Folate Fact Sheet for Health Professionals.  https://ods.od.nih.gov/factsheets/Folate-HealthProfessional.  Accessed 2020. 

Institute of Functional Medicine Fact Sheet. Micronutrients:  Vitamins. Accessed 2020

Center for Disease Control.  Folic Acid.  Accessed 2020. https://www.cdc.gov/ncbddd/folicacid/about.html

Mount Sinai Health Library.  Vitamin B9 (Folic Acid).  https://www.mountsinai.org/health-library/supplement/vitamin-b9-folic-acid. Accessed 2020.

15 thoughts on “Vitamin and Mineral Series – A Focus on Vitamin B9-Folate”

  10. erotik

    Having read this I thought it was very enlightening. I appreciate you spending some time and energy to put this informative article together. Billie Dur Lucie

    Reply
  13. bahis

    Just wish to say your article is as amazing. The clarity in your post is simply cool and i can assume you are an expert on this subject. Janessa Riobard Monsour

    Reply

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Note that whenever you make your Personal Information available for access or viewing by third parties through our Website, programs, products, or services, and social media, the information you share also can be seen, collected and used by third parties and, therefore, we cannot be responsible for any unauthorized third party use of such information that you voluntarily share online or in any other manner. Never Say Never Wellness PLLC also is not responsible for the privacy statements or other content on the websites outside of our Website.

Use of Cookies.
A cookie is a piece of data stored on a site visitor’s hard drive by a web page server to help Never Say Never Wellness PLLC improve customers’ access to our Website and identify repeat visitors to our Website. Cookies allow web applications to respond to you as an individual. The web application can tailor its operations to your needs, likes and dislikes by gathering and remembering information about your preferences. Like most companies, this Website may use cookies to identify which pages are being used. This helps us analyze data about webpage traffic and improve our Website in order to tailor it to customer needs. We only use this information for statistical analysis purposes and then the data is removed from the system. Overall, cookies help us provide you with a better Website, by enabling us to monitor which pages you find useful and which you do not. A cookie in no way gives us access to your computer or any information about you, other than the data you choose to share with us. You can choose to accept or decline cookies. Most web browsers automatically accept cookies, but you can usually modify your browser setting to decline cookies if you prefer. This may prevent you from taking full advantage of our Website, programs, products, or services.

Use by Children.
This Website is not designed for, nor do we believe it is appealing to, children under the age of 18. We do not knowingly collect Personal Information from children under the age of 18. We encourage children to consult with their parents before providing Personal Information.

Contact.
If you have any questions about any of the terms of this Privacy Policy, please contact Never Say Never Wellness PLLC @ neversayneverwellness@gmail.com