Vitamin B9

Vitamin B9 is also known as Folic Acid or Folate. This vitamin is required for energy production, formation of red and white blood cells (immunity), and is considered brain food. Normal red blood cell production prevents anemia. As a brain food, Vitamin B9 assists in regulating mood (antidepressant) and sleep patterns, particularly in older persons.

It works as a coenzyme in DNA and RNA synthesis therefore, it is important to normal cell division/replication. This is one reason why intake of folic acid is so important during pregnancy - for embryonic and fetal nerve cell development. Inadequate folic acid levels have been linked to birth defects such as spina bifida and anencephaly.

Folic acid helps to eliminate Homocysteine, a blood toxin known to affect heart muscle and influences cholesterol to deposit in heart muscle. Its use is known to help prevent stroke and heart attack. Increased homocysteine levels result in weak bones leading to osteoporosis and fractures. Additionally, folic acid may play an important role in prevention of certain cancers: lung, colon, and cervical.

Dosage Guidelines

The recommended dietary allowance is age and sex dependent. Always include Vitamin B12 with folic acid. The following information is a guideline.

• Men and Women age 11 to 14 years 150-mcg
• Men and Women age 15 or more years 400-mcg
• Pregnant Women 400-mcg
• Nursing Mothers 280-mcg
  
• Infants less than 6 months old 25-mcg
• Infants 6 to 12 months old 35-mcg
• Children age 1 to 3 years 50-mcg
• Children age 4 to 6 years 75-mcg
• Children age 7 to 10 years 100-mcg

Check with a medical professional before giving Vitamin B9 to an infant or child, or if prescription medication is taken regularly.

Sources

Foods that contain significant quantities of folic acid include: liver, lentils, legumes, brown rice, poultry, pork, lamb, cheese, spinach, turnip greens, asparagus, and brewer's yeast. Fresh vegetables are better than cooked because heat destroys folic acid.

Cautions

High doses of Vitamin B9 (more than 15-mg) may cause stomach, sleep, and skin disorders, and can cause seizures in persons with convulsive disorders.

Further, high doses of folic acid are known to reduce or interfere with the effectiveness of methotrexate (an anticancer drug used in chemotherapy). Zinc, estrogen, anticonvulsant drugs, barbiturates, and sulfasalazine may not be absorbed as effectively when combined with folic acid.