Vitamin B9 (Folic Acid): Function & Diseases

Vitamin B9 or folic acid, also known as folate, is a water-soluble vitamin that belongs to the so-called B vitamins.

Mode of action of vitamin B9 (folic acid).

An adult should consume about 400 micrograms, or 0.4 milligrams, of folic acid daily. This requirement is well covered by the daily consumption of fresh fruits and vegetables alone.

The body can only store vitamin B9 (folic acid) to a limited extent, so it is important to supply the body with this vitamin at regular intervals.

If this is not done, deficiency symptoms can occur. A deficiency of folic acid is widespread in Germany – this can be counteracted with the help of folic acid preparations. Alcoholics, smokers, pregnant and breastfeeding women, and people with diseases of the gastrointestinal system as well as patients with chronic bleeding are among the risk groups for folic acid deficiency.

A healthy adult has about five to ten milligrams of folic acid in his or her body, with the vast majority stored in the liver.

Importance

For the body, vitamin B9 (folic acid) has several crucial meanings. For example, it participates in the formation of blood cells and mucosal cells. It also helps build the important hereditary substances DNA and RNA and also protein metabolism. In addition, folic acid is indispensable for fat metabolism.

If the body is not regularly supplied with folic acid through food, a special form of anemia can develop within a short time, usually after four to five months. This is also called megaloblastic anemia. In contrast to biotin deficiency, folic acid deficiency is more widespread in Germany.

The reasons for this are both a diet that is too one-sided and the overcooking of vegetables. This is often done incorrectly in practice. Frequent consumption of alcohol can also lead to a deficiency of vitamin B9 folic acid.

Especially pregnant women should pay attention to a sufficient supply of folic acid. If this is not done, the embryo can suffer severe disorders; the most common are neurological disorders. The so-called open back is one of the most common diseases of the unborn child, which develops from a folic acid deficiency in the mother.

Occurrence in food

Leafy vegetables, grains, and offal are excellent sources of vitamin B9 (folic acid). Contrary to popular belief, however, fish in turn is only a conditionally good supplier of folic acid. Particular care should be taken not to overcook vegetables, otherwise the valuable folic acid is lost. Light and oxygen are also harmful to most vegetables. In addition to vegetables, above-average amounts of folic acid are also contained in eggs, sunflower seeds and wheat bran.

An adult should consume about 400 micrograms, or 0.4 milligrams, of folic acid daily. Pregnant and breastfeeding women, in turn, should consume at least 600 micrograms of folic acid a day. This requirement is well covered by the daily consumption of fresh fruit and vegetables alone.

However, very few Germans manage to eat fruit and vegetables on a regular basis. It is therefore not surprising that around 80 to 90 percent of the population suffer from at least a slight folic acid deficiency. In these cases, the attending physician will usually prescribe preparations containing folic acid.

An overdose is hardly possible, only from a quantity of 15 milligrams daily one speaks of such an overdose. Insomnia and nervousness would be the unattractive consequences of an overdose of folic acid.

If one additionally suffers from a deficiency of vitamin B12, a proper absorption of folic acid is incidentally only possible to a limited extent.