Vitamin B-9, also called folate, is important in red blood cell formation and for healthy cell growth and function. It’s also important for the developing fetus during pregnancy. Folic acid is the synthetic form of folate.
Folic acid has been shown to work together with vitamins B-6 and B-12 to control elevated blood levels of homocysteine, which is associated with an increased risk of heart disease. However, there’s no clear evidence that folic acid can prevent or treat heart disease. Studies do indicate that folate or folic acid can help prevent anemia during pregnancy and reduce the risk of neural tube defects, such as spina bifida. Some research also suggests that folate may reduce the risk of breast, cervical, pancreatic and colon cancers — particularly among people who consume alcohol. However, folic acid supplementation currently isn’t specifically recommended for the prevention or treatment of cancer.
Vitamin B9 (Folate Folic Acid) daily dose
|Age||Folic Acid (Vitamin B9)
|0 - 6 months||80|
19 - 65 years
|65 + years Males||400|
|65 + years Females||400|
Vitamin B9 (Folate Folic Acid) Food sources: citrus juices and fruits, beans, nuts, seeds, liver, dark green leafy vegetables, and fortified breads and cereals.
Foods High in Vitamin B9 (Folate)
|Brussels sprouts||0,5 cup||116|
|Black-eyed peas||0,5 cup||102|
|Spinach, cooked||0,5 cup||99|
|Romaine lettuce||0,5 cup||86|
|Lima beans||0,5 cup||71|
|Sweet potato||0,5 cup||43|
|Orange juice||1 cup||87|
|Breakfast cereals||1 cup||100-400|
|Wheat germ||0,5 cup||80|
|Wild rice||0,5 cup||37|