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Vitamin B9 - Benefits, Deficiency Symptoms And Food Sources

Vitamin B9 is also known as folic acid or folate and serves as a coenzyme during the creation of DNA. This vitamin is also important to the growth and reproduction of all body cells such as red blood cells. Great food sources of vitamin B-9 include liver and dark green leafy vegetables. Folic acid is crucial for proper brain function and plays an important role in mental and emotional health. Vitamin B9 works closely with vitamins B6 and B12 as well as the nutrients betaine and S-adenosylmethionine (SAMe) to control blood levels of the amino acid homocysteine.

Functions and benefits of Vitamin B9

Vitamin B9 has a number of important functions and benefits. For example it:

  • Folic acid works along with vitamin B12 and vitamin C to help the body digest.
  • It is necessary for the production of red blood cells and for the synthesis of DNA.
  • Folic acid also helps with tissue growth and cell function.
  • Folic acid helps to control blood levels of homocysteine.

Recommended Dosage for Vitamin B9

  • For men, the usual dose of Vitamin B9 is 200 mcg.
  • For women, the usual dose of Vitamin B9 is 180 mcg.
  • For women of childbearing age, the usual dose of Vitamin B9 is 400 mcg.

Food sources of Vitamin B9

  • cheese
  • chicken
  • dates
  • green leafy vegetables
  • milk
  • oranges
  • root vegetables
  • wheat germ
  • whole grains
  • whole wheat
Deficiency Symptoms of Vitamin B9
  • anemia
  • mood disorders
  • gastrointestinal disorders
  • red tongue
  • apathy
  • digestive disturbances
  • fatigue
  • graying hair
  • growth impairment
  • insomnia
  • labored breathing
  • memory problems
  • paranoia
  • weakness
  • birth defects in one's offspring

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