Vitamin B9, or folic acid, is an important vitamin during pregnancy.
A deficiency can lead to serious foetal malformations and the risk of premature birth.
Outside of this specific period, folates play an equally important role in the body, particularly in cell maturation and renewal.
Characteristics of vitamin B9
- Water-soluble vitamin not synthesised by the body
- Essential for cell renewal and red blood cell synthesis
- Found mainly in liver and green leafy vegetables
- Folate requirement doubles during pregnancy
- Deficiency responsible for foetal malformations, spina bifida and megaloblastic anaemia
Benefits and functions of folic acid
Pregnancy and folate
Because of the association between neural tube defects and folate intake, it is recommended that women planning to become pregnant take 400 mcg of synthetic folic acid from fortified foods or supplements in addition to their dietary folate intake.
Supplementation should ideally begin 3 months before conception and continue throughout the first trimester of pregnancy.
Cell renewal
Vitamin B9 (folic acid) plays an important role in protein metabolism and DNA production.
Folic acid is involved in the production of cells that renew rapidly, such as white and red blood cells, skin cells, etc.
Vitamin B9, vitamin B12 and cardiovascular protection
These two vitamins can work synergistically to reduce homocysteine levels.
We now know that an excess of homocysteine in the blood is associated with an increased risk of cardiovascular disease.
A good intake of vitamins B9 and B12 could therefore contribute to cardiovascular prevention.
Hair beauty
Folic acid promotes the regeneration of skin appendages (nails and hair) and stimulates hair follicles.
A good supply of vitamin B9 helps to strengthen hair and prevent hair loss.
What foods contain vitamin B9?
Vitamin B9 is mainly found in organic meats, pulses and some green vegetables. Here is a list of the 20 foods richest in folic acid:
Foods - Servings - Amounts of vitamin E (µg)
- Poultry offal, grilled or roasted - 100g = 345-770
- Lamb or veal liver, fried - 100g = 331-400
- Cooked pulses - 100g = 229-368
- Pork or beef liver, braised or fried - 100g = 163-260
- Cooked spinach - 125ml = 139
- Cooked asparagus - 125ml = 134
- Fortified pasta, cooked - 125ml = 120-125
- Soya beans, cooked or roasted - 125ml = 83-106
- Broccoli, cooked - 125ml = 89
- Roasted sunflower seeds - 60ml = 81
- Lettuce - 250ml = 80
- Sunflower seed butter - 30ml = 77
- Cooked beetroot - 125ml = 72
- Sprouted soya beans - 125ml = 64
- Raw spinach - 250ml = 61
- Orange juice - 125ml = 58
- Cooked Brussels sprouts - 4 cabbages (80g) = 50
- Cooked okra - 125ml = 39
- Dehydrated walnuts, hazelnuts, unbleached - 60ml = 39
- Linseed - 60ml = 37
Daily value of vitamin B9
Folate requirements change throughout life.
Especially in pregnant women, it is important to cover the increased needs to prevent poor neural tube closure (spina bifida) and foetal malformations.
Recommended dietary intake
- Infants 0-6 months = 65mcg
- Infants 7-12 months = 80mcg
- Infants 1-3 years = 150mcg
- Children 4 to 8 years = 200mcg
- Boys 9 to 13 years = 300mcg
- Girls 9 to 13 years = 300mcg
- Boys 14 to 18 years = 400mcg
- Girls from 14 to 18 years = 400
- Men from 19 to 50 years = 400mcg
- Women aged 19 to 50 = 400mcg
- Men aged 50 and over = 400mcg
- Women aged 50 and over = 400mcg
- Pregnant women = 800mcg
- Women who are breastfeeding = 500mcg
Vitamin B9 Food supplements
Vitamin B9 supplementation may be considered to support the immune system, reduce cardiovascular risk or prevent neurological disorders.
In pregnant women, folic acid supplementation should be systematic to avoid foetal malformations and the risk of premature birth.
It is therefore recommended to take 800 micrograms of folic acid a day, including a folic acid-rich diet.
In other cases, the dose and duration of supplementation may vary.
However, it is strongly recommended never to exceed 1 mg of folic acid per day and to consult a doctor.
Vitamin B9 deficiency
Vitamin B9 deficiency usually results in macrocytic anaemia, nausea, neurological disorders, including dementia, or even inflammation of the tissues.
In pregnant women, vitamin B9 deficiency can have dramatic consequences: spina bifida, growth retardation, premature birth, etc.
Supplementation should therefore be considered even before conception.
Excessive folic acid intake
At very high doses, folic acid can become neurotoxic and lead to more or less serious disorders of the nervous system.
It is recommended never to exceed 1 mg per day without prior medical advice.
Interactions (with other nutrients)
Vitamin B9 seems to work in synergy with vitamin B12, and a good intake of both is essential.
On the other hand, certain drugs can interact with folic acid and prevent its absorption.
For example, oral contraceptives or methotrexate have a negative effect on blood folate levels.
For people undergoing treatment, it may be advisable to consider supplementation.
Chemical properties
The molecular formula of vitamin B9 is C19H19N7O6 and its molecular weight is 441.3975 g/mol.
It is a water-soluble vitamin with many functions in the body.
Folic acid is a metabolic precursor of THF, which is involved in DNA synthesis.
As far as protein metabolism is concerned, vitamin B9 enables the synthesis of essential amino acids (serine, methionine, etc.).
While plants can synthesise folic acid, animals and humans must include it in their daily diet to avoid the risk of deficiency.