Vitamin B9 (Folic acid)

In 1941, a substance extracted from spinach leaves and named folic acid from the Latin word "folium" for leaf was found to be effective in the treatment of anemia.

Folic acid is the parent compound of a large group of naturally occurring, structurally related compounds collectively known as the folates.

Folic acid is a water-soluble vitamin.
This vitamin is absorbed from the small intestine, carried by the bloodstream and stored in the body, but not in significant amounts. 7 mg are stored in the liver and other tissues but they can supply the deficiency only for a few months. The body uses what it needs and excretes what is in extra through urine.

Roles
Folic acid participates in several important metabolic processes in the body.
It is essential for the normal growth and maintenance of all cells because it acts as a coenzyme for normal DNA and RNA synthesis.

Folate is vital for the reproduction of the cells within the fetus. A deficiency affects normal cell division and protein synthesis, especially impairing growth.

Vitamin B9, with the collaboration of vitamin B12 converts homocysteine in methionine therefore reducing blood levels of homocysteine and lowering risks of heart disease.

It also maintains nervous system's integrity and intestinal tract functions. It is involved in the production of neurotransmitters such as serotonin, which regulate mood, sleep and appetite.

Intake

*Ref: Recommended dietary allowances for the french population: CNRS-CNERMA*
Ages	micrograms of folic acid per day
Infants	70
Children 1-3 years	100
Children 4-6 years	150
Children 7-9 years	200
Children 10-12 years	250
Children 13-15 years	300
Males 16-19	330
Males 20-50+	330
Women 16-19	300
Women 20-50+	300
Pregnant women	400
Nursing women	400

Deficiency symptoms
A deficiency of folic acid limits cell function (cell division and protein synthesis) and affects the normal growth and repair of all cells and tissues in the body.
The tissues that have the fastest rate of cell replacement are affected first.

Symptoms are:

Anemia
Gastrointestinal upset
Memory problems
Impaired brain and nerve functions
Birth defects

Who is at risk?

People who have an unbalanced diet
Alcoholics
Smokers
Elderly: This category of people usually have a poor diet, malabsorption problems and most of them take drugs that interact with the absorption of this vitamin.
People who are deficient in vitamin B12
People who have a usually high production of red cells (hemolytic anemia).
People who suffer illnesses or injuries that require the body to manufacture new cells fast.
Pregnant women

Good vegetarian sources

Brewer's yeast
Green leafy vegetables
Orange
Banana
Red fruits
Nuts
Avocado
Whole grains

It is partially destroyed by cooking and light.

Cautions
Cooking destroys most of the folates contained in vegetables. Even storing at room temperature accelerates the loss of this vitamin.
Keep you vegetables in a dark, cool place and eat them quickly.
High dose of folic acid may mask a vitamin B12 deficiency.