What is folate or. Folic acid (vitamin B9)?

Folic acid Is also called vitamin B9 and, like vitamin C, belongs to the group of water-soluble vitamins. However, folic acid is a vitamin that humans cannot produce themselves. According to studies, there are certain bacteria in the human digestive tract that could produce folic acid. But vitamin B9 is found in both animal and plant foods.

What are the benefits of taking folic acid (vitamin B9)?

The taking of Folate or Folic acid Is very important because, among other things, it is involved in the production of the genetic material. Because vitamin B9 plays a crucial role in cell growth and the formation of red and white blood cells. That is why it is important to avoid a folic acid deficiency in any case. Because a deficiency can lead to anemia, but also to inflammation of the mucous membrane, breathing difficulties or tingling or burning of the tongue. Also, there is a risk of unborn, due to a lack of folic acid of the mother, a developmental disorder of the nervous system. A spina bifida, ie an “open back”, can arise. With spina bifida, the location of the spine on the spinal cord remains open.

Deficiency symptoms

With vitamin B9 deficiency, many cell division processes are disrupted. This is noticeable, for example, through anemia. A vitamin B9 deficiency in pregnant women has serious consequences: Then the fetus is threatened with malformations such as neural tube defects, heart defects and growth disorders.

Causes of a defect:

-Increased need, such as during pregnancy

-Regular alcohol consumption because it reduces the intake of folate and promotes excretion

-Medicines for epilepsy (anticonvulsants, antiepileptic drugs) or for cancer (cytostatics) as well as the “pill” reduce the intake of vitamin B9

-Chronic diseases of the digestive tract, such as Crohn's disease or celiac disease, because they inhibit the absorption of the vitamin in the intestine

Foods with folic acid (vitamin B9)

Anyone can absorb vitamin B9 through their diet. Considered rich in vitamin B9 Green vegetables , Such as spinach and salads, tomatoes, nuts, legumes, whole grains, eggs and liver.

Important Is to prepare these foods as gently as possible, since, as already mentioned, they are very heat-sensitive and water-soluble. Therefore, it is recommended to only steam the vegetables instead of cooking.

What is the daily requirement for B9?

This depends mainly on gender and age, as well as various other factors, such as whether you are pregnant, breastfeeding, or have any medical conditions.

The German Nutrition Society (DGE) recommends a daily amount of 300 µg. For pregnant and breastfeeding women, higher folate or Folic acid intake recommended. The daily amount would be between 450-550 µg. However, it must be mentioned that the data provided by the DGE are recommendations and not maximum quantities.

For more information to determine your exact needs, see: https://www.dge.de/wissenschaft/referenzwerte/tool /

Is it possible to overdose vitamin B9?

An overdose with folate or. Folic acid is very rare and actually not possible at all. Because what about folat or. Folic acid is absorbed too much in the body, is automatically excreted through the kidney. That's why you should contact Folate or. In the case of folic acid, do not worry about an overdose.