Vitamin B9 (Folate / Folic acid)

Folate and folic acid are both forms of B9. It was discovered by Lucy Wills in 1933.

Plants can lose up to 40% of their folate content from cooking. Processed grains and flours can lose up to 70% of their folate, and despite this processing loss, processed grains and flours are not required to be enriched with folate, even though they are legally required to be enriched with other B vitamins including B1, B2, and B3.

Health Benefits

Vitamin B9 improves the working of Human Heart, reduces the chance of Stroke, reducing the occurrence of Cancers, restricts the defects in Pregnancy and Birth of a child, Builds Muscles, enhances Cells, performs as a co-enzyme in DNA synthesis, improves the Hemoglobin level in body, reduces Mental and Emotional disorders.

Amounts per Day

0-6 months: 65 micrograms
6-12 months: 80 micrograms
1-3 years: 150 micrograms
4-8 years: 200 micrograms
Males 9-13 years: 300 micrograms
Males 14 years and older: 400 micrograms
Females 9-13 years: 300 micrograms
Females 14 years and older: 400 micrograms
Pregnant females of any age: 600 micrograms
Lactating females of any age: 500 micrograms

Vitamin B9 Deficiencies

Because of its link with the nervous system, Vitamin B9 deficiency can be associated with irritability, mental fatigue, forgetfulness, confusion, depression, and insomnia. The connections between folate, circulation, and red blood cell status make folate deficiency a possible cause of general or muscular fatigue. The role of folate in protecting the lining of body cavities means that folate deficiency can also result in intestinal tract symptoms (like diarrhea) or mouth-related symptoms like gingivitis or periodontal disease. Excessive intake of alcohol, smoking, and heavy coffee drinking can also contribute to Vitamin B9 deficiency.

Vitamin B9 Toxicities

At very high doses greater than 1,000-2,000 micrograms, folate intake can trigger the same kinds of nervous system-related symptoms that it is ordinarily used to prevent. These symptoms include insomnia, malaise, irritability, and intestinal dysfunction. Primarily for these reasons, the Institute of Medicine at the National Academy of Sciences set a tolerable upper limit (UL) in 1998 of 1,000 mcg for men and women 19 years and older. This UL was only designed to apply to "synthetic folate" defined as the forms obtained from supplements and/or fortified foods.

Good Vegetable sources

• Fruits: Avocado, Blackberry, Breadfruit, Cherimoya, Dates, Guava, Mango, Orange, Papaya, Passion Fruit, Pineapple, Pomegranate, Raspberries, Strawberry etc.
• Vegetables: Amaranth Leaves, Artichoke, Asparagus, Beets, Broccoli, Brussels Sprouts, Cabbage Savoy etc.
• Nuts & Grains: Buck Wheat, Chest Nuts, Oats, Rye, Sunflower Seeds, Wheat Durum, Wheat Hard Red, Wheat Hard White etc.
• Legumes: Most legumes are good sources of Folate but these are very good sources: Black Eyed Peas, Edamame, Soy Beans.