Is Folic Acid the Most Important B Vitamin? Why Your Body Depends on Vitamin B9 Daily
What is folic acid (vitamin B9)?
Folic acid (or vitamin B9) is a water-soluble B vitamin that cannot be stored in the body and must therefore be consumed regularly through food.
It tends to be destroyed by excessive heat and can disperse when in contact with water.
What is folic acid (vitamin B9) used for?
Folic acid is responsible for the production of new cells. It is essential for the synthesis of DNA and proteins and for the formation of hemoglobin.
It plays a crucial role in cell proliferation and differentiation, particularly in embryonic tissues. This is why folic acid is vital for pregnant women: it supports the development of the embryo and helps prevent congenital malformations, especially neural tube defects such as spina bifida.
An adequate intake also helps reduce certain cardiovascular risks, partly by lowering homocysteine levels—an amino acid whose excess is linked to cardiovascular events.
Folic acid: in which foods is it found?
Folic acid occurs naturally in several foods, especially:
- Green leafy vegetables (lettuce, broccoli, spinach, asparagus)
- Liver and other offal
- Milk
- Eggs
- Beans and peas
- Nuts such as almonds and walnuts
- Fruit like oranges, kiwis, strawberries, and lemons
What is the daily requirement of folic acid (vitamin B9)?
The general daily requirement of folic acid is 0.4 mg.
For women planning a pregnancy, the recommended amount is 0.6 mg.
For breastfeeding women, the requirement is 0.5 mg.
For these reasons, folic acid supplementation during pregnancy is strongly recommended.
Low folic acid
A deficiency—often linked to alcohol abuse, or conditions such as insulin-dependent diabetes or celiac disease—can reduce red blood cell production, leading to anemia.
In pregnancy, folic acid deficiency may interfere with the proper formation of the fetal nervous system. Severe deficiencies can increase the risk of premature birth and spina bifida.
Excess folic acid
Health issues due to excessive folic acid are rare, as the body eliminates surplus amounts through urine.
Overdose symptoms, although uncommon, may include tremors, unexplained nervousness, allergic reactions, or rapid heartbeat. Extremely high doses could potentially cause kidney problems, though this is very unlikely.
Does folic acid contribute to hereditary trait transmission?
Yes. Folic acid contributes directly to the synthesis of DNA, the molecule carrying genetic information such as eye color, hair color, facial structure, and other inherited traits passed from parents to their children.
