Vitamin B9 - Folic Acid or Vitamin M

Vitamin B9 - Folic Acid also referred to as Vitamin M is essential to cell production and vital to the proper development of the fetus. Folic acid plays a vital role in the creation of hemoglobin. Vitamin B9 also plays a role in the metabolism of protein and formation of amino acids. In addition, this vitamin can help with mental health, as well as the digestive and nervous systems.

Food With Vitamin B9

Vitamin B9 is found in liver, green vegetables, fruits and whole grains.

Dosage

Minimum USRDA for B9 is 400 micrograms per day for men and also for women. Keep in mind that this is the bare minimum you need to survive and supplements usually contain more than this amount.

Folic Acid Side Effects

Folic acid can interfere with drugs used for epilepsy so anyone with this conditions should not add extra vitamin B9 into their diet without consulting their physician. Some symptoms of too much B9 include digestive upset and insomnia.

Symptoms of Folic Acid Deficiency

A folic acid deficiency in pregnant women can result in a higher risk of the baby being born with serious defects of the nervous system. If you are pregnant consult your doctor who will evaluate your vitamin needs and get you the proper supplementation.

Deficiency of folic acid in adults can result in cracked skin around the mouth, fatigue and skin problems. It is thought that long term deficiency may cause bowel or cervical cancer and osteoporosis. Of course these can be symptoms of many disorders so please see your physician if you experience them.

Other Considerations

People who consume too much alcohol, are on birth control pills, or under stress may benefit from Vitamin B9 supplementation. This vitamin should be taken with the other B vitamins for maximum efficiency. Light and heat can destroy this vitamin so store in a dark cool place.