Vitamin B9
Vitamin B9 is an essential water-soluble vitamin. It is also referred to as folate and is contained in an extensive range of food sources. Its synthetic form is termed folic acid.
Functions Of Vitamin B9
- Involved in the metabolism of amino acids-Folate is utilized in the production of methionine from homocysteine.
- Required for the synthesis of nucleic acids– Folate is essential for the manufacture of genetic materials such as RNA and DNA.
- Forms red blood cells–It is involved in the formation of red blood cells in the bone marrow.
- Supports cell development and repair-Folate is necessary for cell development and repair, and especially when there is rapid cell growth during pregnancy, infancy, and puberty.
Sources Of Folate
Among its richest sources are:
- Liver
- Dark green leafy vegetables
- Legumes-peas,beans, lentils
- Yeast
- Wheat germ
Other sources are:
- Egg yolk
- Milk and dairy products
- Beets
- Fruits – grapes, oranges, bananas, raspberries, papaya, cantaloupe
RDA
- Men and women ≥19 years- 400 micrograms
- Pregnant women – 600 micrograms
- Lactating women- 500 micrograms
Importantly, women trying to become pregnant and pregnant women should ensure that they receive not less than 400 micrograms of folic acid each day before conception and continue its intake for another 12 weeks. It is also best if women trying to conceive and pregnant women attend regular preconception care and pre-natal visits respectively, where they can receive folic acid supplements under the guidance of a health practitioner. This should ensure the risk of babies having neural tube defects is significantly reduced.
Individuals At Risk Of Folate Deficiency
- Persons with malabsorption disorders – Individuals with conditions such as Celiac disease and Inflammatory Bowel Disease(IBD) are at increased likelihood of folate deficiency due to reduced absorption of folate.
- Pregnant women – Pregnant women have increased folate needs because when a foetus is developing, folate is needed especially in the early pregnancy period for the development of the neural tube. Adequate amounts of folate prevent the risk of infants to neural defects such as anencephaly (the brain, scalp, and skull not forming correctly) and spina bifida (the spinal cord not forming correctly).
- Alcoholics -Alcohol decreases the absorption of folate. Moreover, alcoholics tend to consume poor-quality diets with limited quantities of folate.
- Individulas with the gene, MTHFR -Individuals with this gene are unable to convert folate to its functional form for utilization in the body.
Vitamin B9 Toxicity
Toxicity from folate foods is very rare. However, in supplement form (Folic acid) should not exceed 1,000 micrograms in a day to reduce the probability of toxicity. Supplement prescription even for pregnant women and women who want to be pregnant should be under the supervision of a qualified practitioner.
Nutrient Interactions With Vitamin B9
- Vitamin B12 -You require Vitamin B9 and Vitamin B12 for the production of red blood cells and to aid in the proper functioning of iron in your body.
- Vitamin B6 and B12– Vitamin B9, vitamins B6 and B12 work alongside each other to maintain homocysteine levels in the blood.
Drug Interactions With Vitamin B9
- Methotrexate (for treating conditions such as ulcerative colitis, Crohn’s disease and rheumatoid arthritis)-Impedes the function of the enzyme (dihydrofolate reductase) which is required for the conversion of folate from foods. Therefore, it enhances the risk of folate deficiency.
- Metformin(for the management of diabetes)- Decreases the body’s ability to absorb folate.
- Trimethoprim (an antibiotic utilized for the treatment of urinary tract infections)-It also inhibits the functioning of dihydrofolate reductase, in turn increasing the probability of folate deficiency.
- Phenytoin (Dilantin) (for preventing seizures)-Reduces the body’s ability to absorb folate.
Folate is contained in various food sources and it serves multiple functions. Its adequate intake is especially important during pregnancy. You should incorporate a diet with sufficient amounts of Vitamin B9 by including legumes ,vegetables and fruits among others.