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What does Vitamin B9 do and what is vitamin B9


Vitamin B9, more commonly known in the form of folate and folic acid , is an essential vitamin, especially for cell growth and DNA synthesis. It is found in green leafy vegetables, fruits and legumes and is particularly important during pregnancy. Let’s now examine vitamin B9from a broad perspective, from its benefits to potential harms, from the symptoms of its deficiency to the daily need.

What Does Vitamin B9 Do, What are the Benefits?

Vitamin B9 plays many important roles for body health. It is an essential factor in the production of DNA and RNA, which are critical for the growth and function of cells. It can also reduce the risk of heart disease by regulating homocysteine metabolism. Folate intake during pregnancy is vital in preventing birth defects, especially reducing neural tube defects. It also combats anaemia and supports brain health and may reduce the risk of depression.

The health effects of this vitamin are awe-inspiring. For example, adequate vitamin B9 intake can help maintain cognitive function and reduce age-related hearing loss. Folate also plays an important role in the production of red blood cells, which in turn affects oxygen transport and energy levels.

What are the Harms of Excess Vitamin B9?

Excess vitamin B9, especially excess consumption of folic acid, the synthetic form, can lead to some health problems. This can cause vitamin B12 deficiency to be masked, which can increase the risk of nerve damage. It can also cause side effects such as gastrointestinal problems, insomnia and restlessness when taken in very high doses.

Vitamin B9 Deficiency Symptoms and Diseases Caused by

Vitamin B9 deficiency can manifest itself with a number of signs and symptoms:

  • Anaemia: Fatigue, pale skin, shortness of breath are among the most prominent symptoms.
  • Cognitive Problems: Forgetfulness, distraction and irritability may be seen.
  • Growth Problems: Growth and developmental delays in children and young people.
  • Mouth and Tongue Problems: A painful, swollen tongue and sores in the mouth.

What is Vitamin B9 – How to Take Vitamin B9?

Vitamin B9, folate, occurs naturally in various foods and is added to some foods through fortification. The intake of this vitamin is particularly important during pregnancy because it has a positive effect on foetal development. Below you will find an extensive list of foods containing vitamin B9:

  1. Green Leafy Vegetables: They are among the best sources of folate. Vegetables such as spinach, rocket, kale and lettuce contain high amounts of vitamin B9.
  2. Fruits and fruit juices: Orange juice is particularly rich in folate. Other folate-containing fruits include bananas, melons and lemons.
  3. Legumes: Legumes such as lentils, chickpeas, beans (such as black beans, red beans, lima beans) also contain high amounts of folate.
  4. Whole Grains: Some whole grains and grain products, especially folate-enriched breads, cereals and pasta, are good sources of folate.
  5. Eggs: The folate, especially in the yolk, makes eggs part of a comprehensive diet.
  6. Avocado: Both delicious and rich in folate, avocados provide vitamin B9 along with healthy fats.
  7. Nuts and Seeds: Nuts and seeds, especially walnuts, hazelnuts, sunflower seeds and chia seeds, contain folate along with healthy fats.
  8. Asparagus: This vegetable offers high amounts of folate, especially when cooked, and is also rich in fibre, vitamins A, C and K.
  9. Brussels Sprouts: Small but nutritious, Brussels sprouts contain many important vitamins and minerals, including folate.
  10. Broccoli: Broccoli, which contains high amounts of folate in both raw and cooked form, is also rich in vitamin C and vitamin K.
  11. Cauliflower Cauliflower, which can be consumed with various cooking methods, contains many nutrients including folate.
  12. Citrus fruits: Citrus fruits such as oranges, grapefruits and tangerines stand out with their folate content.

By adding these foods to your diet, you can meet your daily vitamin B9 needs. Variety is the key to a healthy diet, so it is important to diversify folate intake from different food groups as much as possible.

What is the Daily Vitamin B9 Requirement?

The recommended daily intake for adults is 400 micrograms. This increases to 600 micrograms for pregnant women and 500 micrograms for breastfeeding women. These amounts may vary according to health status and age.

Top 10 Most Asked Questions and Answers

  1. What is Vitamin B9?
    • Vitamin B9 is a water-soluble vitamin required for cell growth and DNA synthesis.
  2. What is the Difference Between Folate and Folic Acid?
    • Folate is vitamin B9 in natural form, while folic acid is its synthetic form.
  3. Which Foods Contain Vitamin B9?
    • Green leafy vegetables, fruits, legumes, whole grains.
  4. What is the Daily Vitamin B9 Requirement?
    • 400 micrograms for adults, 600 micrograms for pregnant women.
  5. What Problems Does Vitamin B9 Deficiency Cause?
    • Anaemia, cognitive problems, growth problems.
  6. What are the Symptoms of Vitamin B9 Deficiency?
    • Fatigue, pale skin, forgetfulness.
  7. Why is Vitamin B9 Important During Pregnancy?
    • It prevents birth defects, especially neural tube defects.
  8. Is Vitamin B9 Excess Harmful?
    • Yes, it masks vitamin B12 deficiency in particular and can lead to some side effects.
  9. Is it Necessary to Take Vitamin B9 Supplements?
    • It is not usually required with a balanced diet, but may be recommended in some cases.
  10. What are the Effects of Vitamin B9 on Health?
    • DNA synthesis, cell growth, anemia, heart health.

Vitamin B9 is one of the essential nutrients required for a healthy life. While a balanced diet provides adequate intake for most people, some groups may require supplements. Make sure you get enough of this vitamin to maintain your health.

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