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Vitamin B9 also known as folate is a water-soluble vitamin.
A synthetic form of vitamin B9 is folic acid which is used as supplements and for fortifying food. Vitamin B9 has a vital role in cell growth and development through many reactions and processes that occur in the body.
It is not synthesized in the body and has to take from dietary sources. It is required for the basic cellular processes.
Sources Of Vitamin B9
It is always good to take nutrients from natural dietary sources rather than supplements. Because a single supplement may provide you one particular nutrient but one food source provides you multiple nutrients in balance.
For example, protein supplements provide you only proteins but one boiled egg with a slice of lemon provides you proteins, Vitamin B complex, Iron, Vitamin C, Vitamin D, etc. Natural food sources are cost-effective too as compared to supplement.
In case of severe deficiency where dietary sources are insufficient due to some disorder like malabsorption or metabolic disorder. In that case, you need to consult your dietitian or doctor for a supplement form of nutrient to maintain balance and avoid deficiency.
All values are per 100 gram
- Bombay duck
2784 mcg (928 % of daily value )
- Crab
2304 mcg (728 % of daily value )
- Octopus
2087 mcg (695 % of daily value )
- Black pomfret
2056 mcg (685 % of daily value )
- Lobster
1997 mcg (625 % of daily value )
- Tiger prawn
1537 mcg (512 % of daily Value )
- Red snapper fish
1386 mcg (462 % of daily value )
- Tuna
1374 mcg (458 % of daily value)
- Rohu
1263 mcg (421 % of daily value)
- Chicken liver
1032 mcg (344 % of daily value )
- Tilapia fish
829 mcg (276 % of daily value )
- Salmon
459 mcg (153 % of daily value )
- Moth bean
349 mcg (116 % of daily value )
- Bengal gram
233 mcg (77 % of daily value )
- Spinach
142 mcg ( 47 % of daily value )
- Field beans
127 mcg ( 42 % of daily value )
- Beet root
97 mcg (32 % of daily value )
- Gingly seed
93 mcg (31 % of daily value )
- Sunflower seed
82 mcg (27 % of daily value )
- Avocado
67.17 mcg (22 % of daily value )
- Papaya
60 mcg (20 % of daily value )
- Egg (boiled)
59 mcg (19 % of daily value)
- Walnut –
58 mcg ( 58 % of daily value )
- Omum
51 mcg (17 % of daily value )
- Almond
36 mcg (12 % of daily value )
- Raisins
34 mcg ( 11 % of daily value )
- Garden cress seed
30 mcg (10 % of daily value )
Banana
20 mcg (7 % of daily value )
- Orange pulp (Non fortified)
19 mcg (6 % of daily value )
- Milk
9 mcg (3 % of daily value)
Benefits of Vitamin B9
- Production of RBC
Deficiency of Vitamin B9 causes megaloblastic anemia. It is utilized in red blood cell production. Vitamin B9 working together with Vitamin B12 and iron to produce red blood cells.
- Combat depression
If you are feeling low for no reason, it could be due to low folate levels. It plays a vital role in the production of happy hormones serotonin and dopamine. folate works as an antidepressant and balances these two neurotransmitters (serotonin and dopamine ) to combat depression. It is useful in relieving depression symptoms and lowers anxiety.
Vitamin B12 and vitamin B9 both are working together to combat depression.
- Protect from Autism
Autism spectrum disorder (ASD) has been linked with abnormalities in folate metabolism. Supplementing folate during preconception and gestational period reduces the risk of developing ASD in newborns.
- Relieve from post-menopausal symptoms
It is common in postmenopausal women to experience hot flashes because of an imbalance in the thermoregulatory system and deficiency of estrogen.
The study on 70 menopausal women indicated that folic acid was reducing the severity, duration, and frequency of hot flashes during menopause. It is a more affordable and accessible way of reducing post-menopausal flashes in women.
- Improves fertility
Folate helps in synthesizing DNA and promotes the survival and development of the fetus. So you can improve your fertility by consuming Vitamin B9.
- Muscle building
Several studies have shown that folate helps in muscle building and has a positive effect on muscle development.
It will protect from the effects of daily wear and tear of muscles. It increases the oxygen-carrying capacity of blood which will automatically improve muscle performance.
- Act as an antioxidant
Vitamin B9 work as an antioxidant to destroy free radicals in the body. Along with Vitamin E And Vitamin C folate is also important to get rid of free radicals. Free radicals cause serious complications like Alzheimer\’s and dementia.
- Cleft lip and palate in babies
Some studies have been shown that consuming folic acid supplements might reduce the risk of cleft lip and palate in babies.
RDA of Vitamin B9
| Catagory | Type of work/ Age group | Vitamin B9 (Folate) (in mcg/day) |
| Man | Sedentary work | 300 |
| Moderate work | 300 | |
| Heavy work | 300 | |
| Women | Sedentary work | 220 |
| Moderate | 220 | |
| Heavy | 220 | |
| Pregnant women | 570 | |
| Lactation | 330 | |
| Infants | 0-6 month | 25 |
| 6-12 month | 85 | |
| Children | 1-3 year | 110 |
| 4-6 year | 135 | |
| 7-9 year | 170 | |
| Boys | 10- 12 year | 220 |
| 13-15 year | 285 | |
| 16-18 year | 340 | |
| Girls | 10-12 year | 225 |
| 13-15 year | 245 | |
| 16-18 year | 270 |
Symptoms of deficiency of Vitamin B9
- Anemia
- Congenital deformation
- Lower bone density
- Risk of developing clinical depression
- Problems with memory and brain function
Causes of deficiency of Vitamin B9
- Malnutrition
- Pregnancy
- Malabsorption
- Excess amount of junk food
- Over cooking of food
- Alcohole consumption
Side effects of excess of Vitamin B9 (folate)
There are no side effects of Vitamin B9 (folate). Because it is water-soluble Vitamin.
It is not stored in the body and the excess amount will be excreted through urine. In rare cases, a person may report an upset stomach.
Folate Vs. Folic acid
Folate and folic acid are two different forms of Vitamin B9. Folic acid gets converted into folate after entering into the body by different metabolic processes.
A folate is a natural form of vitamin B9 that will get from food sources. While folic acid is a synthetic form of vitamin B9 present in supplements and fortified foods.
Folate does not cause any side effects as it is water-soluble and excreted through urine in case of excessive consumption.
Overdose of folic acid remains unmetabolized in blood and it may be a matter of concern. Unmetabolized folic acid in serum may mask vitamin B12 deficiency and progression of neurologic disease.