Vitamin B9 Health Benefits - Vitamin B9 Sources, Functions & Deficiency

Vitamin B9 is a water-soluble vitamin that is used by the body for carrying out the metabolic processes. It is also known by the name of Folic Acid, Pteroylglutamic Acid, Folate and Folacin. The vitamin comprises of a group of chemically different compounds, of which the simplest form is petroglutamic acid (PGA). It is yellow is nature and can be easily destroyed by light. In the following lines, we have provided some more information on the health benefits, sources, functions and deficiency of Vitamin B9, to help you explore it fully.

Health Benefits

It reduces the levels of an amino acid (homocysteine) in the body, providing protection against heart disease.
It diminishes the risk of neural tube as well as other birth defects, such as cleft lip and palate and certain congenital heart defects.
It protects the body against certain forms of cancer and heart disease.
It acts as a coenzyme in the transfer of formyl and hydroxymethyl groups in different biological systems and in the carbon metabolism.
It is used in the treatment of the megaloblastic anaemia.
It helps the body get rid of Homocysteine, a blood toxin that affects heart muscle and makes cholesterol deposit in heart muscle.
It is believed to be useful in preventing stroke and heart attack.
It aids digestion and is also good for the nervous system.
It helps in improving mental as well as emotional health.
It has been found useful in the treatment of depression and anxiety.
It has been found to be helpful in improving ulcerative colitis symptoms.
Studies have shown that it reduces the number of abnormal or precancerous bronchial cells in smokers.

Recommended Daily Intake

Age Group	Male (mg/day)	Female (mg/day)
0-6 months	65 (AI)	65 (AI)
7-12 months	80 (AI)	80 (AI)
1-3 years	150	150
4-8 years	200	200
9-13 years	300	300
14-18 years	400	400
19-59 years and above	400	400

Sources

Brewer’s yeast
Brown rice
Cauliflower
Cheese
Dry beans, legumes and peas
Fortified cereals and grain products
Fortified juices
Fruits, especially bananas, oranges
Green-leafy vegetables
Kidney
Lentils
Liver
Milk
Mushrooms
Root vegetables, such as carrot, turnip

Functions

Necessary for the synthesis of nucleic acids
Required for the formation of heme, the pigmented, iron-carrying component of the hemoglobin in red blood cells
Essential for efficient neural tube development during pregnancy
Vital for synthesis of deoxyribonucleic acids in the nuclei of the cells
Has a role in the formation and maturation of the red cells
Helps in the synthesis of nucleic acid
Important for the production, growth and maintenance of new cells
Involved in the production of neurotransmitters like serotonin, which regulate mood, sleep and hunger

Deficiency

The following symptoms will be seen in case of deficiency of Vitamin B9.

Anemia
Constipation
Darkish brown, blotchy pigmentation
Diarrhea
Fatigue
Gastrointestinal problems
Graying hair
Growth impairment
Headaches
Heart palpitations
Heartburn
Impaired brain and nerve functions
Insomnia
Labored breathing
Loss of appetite
Malnutrition
Megaloblastic anemia, from severe deficiency
Memory problems
Mental sluggishness
Mood swings
Nausea
Paranoia
Premature graying of hair
Sore and swollen tongue
Weakness
Weight loss

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Vitamin B9 Benefits

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