Vitamin B9 (Folic acid).
Vitamin B9, also known as folic acid or folate, is an essential water-soluble coenzyme  which has been classified as a member of the vitamin B complex.
Folic acid is necessary for the synthesis of DNA and RNA, production of gastric acids, metabolism of proteins and synthesis of neurotransmitters.
Folic acid contributes to cell division, formation of red blood cells, increase of appetite, improvement of healing process, muscle growth and proper function of digestive and nervous system.
Folic acid can be used for preventive purposes. It may decrease the risk for cancer, since it can protect from changes in the DNA biochemical structure in the cells. Folic acid can also delay aging and help in prevention of multiple sclerosis.
What is more, folic acid along with vitamin B12 and pyridoxine can reduce the levels of the homocysteine in the blood stream. This amino-acid increases the risk for cardiovascular desease to occur. Therefore, adequate amounts of folic acid can protect from angina, coronary heart disease and stroke.
Synthetic folic acid may also be part of a recommended treatment for certain problems, such as foot ulcers, Alzheimer's disease, depression and anemia. It has to be mentioned that although folic acid can cure anemia caused by vitamin B12 deficiency, it cannot reverse any nerve damage caused by this condition.
Folic acid (vitamin B9) and pregnancy.
The presence of folic acid in adequate amounts is very important during preconceptual period, pregnancy and infancy. Folate promotes the reproduction of cells. It has been proved that low levels of the vitamin are associated with increased rates of very serious birth defects, such as spina bifida and anencephaly. Both of them are described as neural tube defects.
Spina bifida involves incomplete development of the brain and spinal cord of the fetus. The condition leads to permanent neurological damage which, in turn, results in varying degree of paralysis of the lower limbs, lack of control of bladder and bowel malfunction and learning disability.
Anencephaly is a defect in the proper closure of the neural tube during the development of the fetus. The neural tube is a narrow channel that folds and closes between the third and fourth week of pregnancy. This process is essential for the formation and separation of the embryo's brain and spinal cord. The infant is born without a forebrain, often with cranial defects and he/she is usually blind, deaf, unconscious and unable to feel pain. The life expectancy is no more than a few days.
Although the causes of the above neural tube defects have not identified yet, studies have given clear evidence that adequate uptake of folic acid, before and during the first four weeks of pregnancy can prevent such conditions. Thus, it is strongly recommended for young women to take vitamin B9 food supplements on a daily basis, regardless whether they intend to get pregnant or not, since all the unexpected pregnancies are not necessarily unwanted.
Even females, who want to avoid any pregnancy and they are under contraceptives, should use folic acid supplementation, because such medications may deplete the storages of the vitamin and increase the risk for general health conditions, as it has been described already.
Sources of folic acid (vitamin B9).
Folic acid is contained in poultry, pork, shellfish, liver, fortified cereals, beans, legumes, citrus fruits and juices, strawberries, avocados, brewer's yeast, sunflower seeds, dark green leafy vegetables, asparagus, wheat bran and other whole grains.
 Folic acid is quite delicate. More than 50% can be destroyed during cooking, processing and storage.
Increased amounts of folate are required for certain groups of people. For instance, nursing mothers and people with absorption difficulties, including celiac sprue and Crohn's disease are prone to deficiency in folic acid. Alcohol heavy drinkers, smokers, elderly and people, who are susceptible to anemia, should take folic acid food supplements to avoid deficiency. For pregnant or women, who intend to get pregnant, the United States Public Health Service recommends at least an extra 400mcg or 0.4mg/day supplementation, in order neural tube defects to be prevented.
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Deficiency, toxicity and recommendations for folic acid (vitamin B9).
Folic acid deficiency may cause loss of appetite, poor growth, weakness, graying hair, mouth ulcers, inflammation of the tongue, headaches, irritability, memory impairment, diarrhea, gastrointestinal ulcers, palpitations and megaloblastic anemia.
The cases of folate deficiency in pregnant women have been already described. In infants and children, folic acid deficiency can lead to slow growth rate.
The risk for toxicity from folic acid is low, since the vitamin is water-soluble and can be readily excreted in the urine. However, according to the National Academy of Sciences and the Institute of Medicine, dosages of folic acid higher than 1000mcg per day should be avoided. Otherwise, there is a possibility for any vitamin B12 deficiency symptoms to be obscured. In any case, uptake of folic acid should be accompanied with a simultaneous vitamin B12 supplementation.
In adolescents and adults, the recommended dietary allowance (RDA) for folic acid is 200mcg per day. This recommended dosage aims to meet the minimum requirements, though.
In general, we could say that
for pregnant and breastfeeding women, 800mcg/day are considered enough and safe. For general preventive purposes 400mcg of folic acid on a daily basis are an adequate supply.
Increased amounts of folic acid may interfere with anti-cancer chemotherapy drugs, such as methotrexate. Therefore, for people being under chemotherapy a physician's advice must be sought, before any uptake of vitamin B9 supplementation.
Supplementation of any single vitamin B for a long period of time, may lead to significantly imbalanced state of other members of the complex. Thus, a full range of additional supplementation for vitamin B complex is recommended. |
