Vitamin B9 (folic acid) is an essential vitamin for the body, especially important for pregnant women and babies. This vitamin has many useful effects on the body, from infancy to old age. Lack of vitamin B9 can cause many consequences such as body aches, digestive problems, …
1. The role of vitamin B9 with the body
This is a vitamin of group B, involved in many metabolic processes of the body. This vitamin is extremely important for the body to produce new cells such as red blood cells and white blood cells. In particular, two subjects need vitamin B9 supplement It is sufficient for infants and pregnant women because this vitamin plays an important role in the formation, synthesis, duplication and avoidance of DNA mutations.
For men, folic acid is involved in the process of spermatogenesis, helping to increase the quantity and quality of sperm.
For people with heart attack, angina, folic acid helps limit coronary atherosclerosis because it reduces the amount of homocysteine (a substance that helps coronary atherosclerosis to form and develop).
The process of synthesizing neurotransmitters is also indispensable for this vitamin. Therefore, adequate supplementation of vitamin B9 will help the nerves function better, avoiding diseases such as autism, depression, and attitude disorders.
Together with vitamin B12, folic acid helps to produce red blood cells, thereby limiting anemia in the body.
In addition, vitamin B9 is also essential for people who often take drugs such as pain relievers, hypoglycemics, antibiotics, anti-malarials, etc. Because this is the catalyst of many other pharmaceuticals, from That minimizes the harmful side effects of the drug on the body.
2. The body’s daily need for vitamin B9
Folic acid requirements are different for each subject, specifically:
Breastfeeding children, pregnant and lactating women: 500mcg.
Children 1 – 3 years old: 100mcg.
Children 4-12 years old: 200mcg.
Children 13 years and older: 300mcg.
The body’s safe limit for this vitamin is 800mcg.
A study from scientists from the Netherlands and Switzerland has proven, if the elderly supplement with 800mcg of vitamin B9 daily, it will help maintain hearing, improve memory and increase cognitive ability.
According to CLF (American Aged Care Foundation), elderly people should supplement with 400mcg of vitamin B9 daily to improve health.
3. Take a quick look at 7 signs that your body lacks vitamin B9
If your body has the following signs, pay attention to quickly loading vitamin B9 to maintain health.
3.1. Swollen tongue and ulcers in the mouth
When you get lack of vitamin B9 In severe cases, these events will occur. The tip of your tongue, around your tongue will be red and swollen. Vitamin B9 deficiency also causes unpleasant mouth sores.
3.2. Feeling short of breath
Lack of folic acid will cause the risk of megaloblastic anemia leading to the consequences of anemia. There may be shortness of breath when anemia is severe.
3.3. Loss of taste
A lack of vitamin B9 can make you lose your taste buds when you eat because your tongue has a problem so it can’t send information to the brain through the nervous system.
3.4. Pale skin
In red blood cells, there is a protein called hemoglobin, which is responsible for carrying oxygen. With severe folic acid deficiency, you will not have enough red blood cells (and hemoglobin) to provide adequate oxygen for all organs if vitamin B9 is deficient. This will leave you with numbness in hands and feet, fatigue, pale skin and weakness.
3.5. Cognitive problems
For the central nervous system, vitamin B9 plays a particularly important role. You will have difficulty concentrating, irritable, forgetful and most severely depressed when lacking this vitamin. Vitamin B9 deficiency can increase the risk of developing diseases such as dementia and Alzheimer’s disease if not treated promptly.
Besides, lack of vitamin B9 It also causes a variety of health problems such as:
– Causes megaloblastic anemia.
– Causes mechanical dysfunction of the gastrointestinal tract.
– In pregnant women: vitamin B9 deficiency has been identified as the cause of neurological birth defects such as spina bifida in the fetus.
In pregnant women, low levels of folic acid and high levels of the amino acid homocysteine increase the risk of fetal cardiovascular disease.
– Lack of folic acid, hymocysteine exists in high concentrations, increasing the risk of blood clot formation and blood vessel wall damage, increasing the risk of stroke.
4. The safest and most effective source of vitamin B9
Why lack of vitamin B9 Do you know yet? The main reason is unscientific nutrition. The simplest way is to provide the body with all the necessary nutrients by planning a varied daily menu according to the nutritional pyramid.
The foods rich in vitamin B9 are the freshest green vegetables, tubers, fruits, grains, animal organs, etc. In which, vitamin B9 has the highest content in the following foods:
Beef liver, chicken liver: 590mcg.
Water spinach 122mcg.
Ripe guava 170mcg.
Soybean seeds 210mcg
Jute vegetable 123mcg.
Note: vitamin B9 will be lost when vegetables are soaked for too long in water, overcooked. Most typically, canned foods often lose 50-90% of folic acid.
Housewives should pay attention to this point to make the most of valuable vitamin sources from food.
5. Supplementing folic acid in addition to food
When folic acid is taken in supplement form, it is released in the stomach and stored mainly in the cerebrospinal fluid and liver.
When supplementing with folic acid, special attention should be paid to drug interactions. Typical is:
Birth control pills reduce the absorption of folic acid.
Folic acid reduces levels of anticonvulsants,…
In addition, when supplementing with folic acid, you should avoid alcohol, coffee, and tea because these are foods that reduce the absorption of this vitamin.
Patients with blood cancer, polycythemia vera,… will not be allowed to take folic acid.
If the body has unusual symptoms, see a doctor for an effective diagnosis and treatment, and do not arbitrarily add any medicine.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.