Vitamin B9. Properties

Vitamin B9, also known as folate or folic acid, is one of the vitamins belonging to the B complex and one of the 13 vitamins considered essential for human health. This is due to the fact that its benefits for our organism cover a wide spectrum, impacting many of the physical and chemical processes that take place inside our body. Folate is a water-soluble vitamin, which means that excess amounts of this substance will be excreted in the urine, as it cannot be stored in fats, muscles or organs.

In order to go deeper into the need to balance our food intake to meet the daily requirements of this nutrient, we will be developing this guide, where we will be able to appreciate some of the most important benefits that folic acid has for our health, the best ways to obtain it and the adverse effects related to the abuse of its supplementation.

General benefits of vitamin B9

Vitamin B9 is related to multiple health benefits. One of the most popular is related to gestational processes, where folic acid supplementation is widely used in order to prevent the appearance of birth diseases in newborns. Another of the benefits related to the consumption of vitamin B9 is found in the formation of red blood cells, thus intervening in the strengthening of our immune system and helping in the prevention of many diseases. Folate also acts as an enhancer of growth and healthy development of our cellular structures.

How to get vitamin B9?

Vitamin B9 is very popular as a nutritional supplement, especially in the period leading up to childbirth. However, taking into account that our body needs this nutrient for the normal development of its vital functions, we must know that by maintaining an adequate intake of balanced foods rich in folic acid, we can perfectly meet the requirements of our body.

We must keep in mind that accessing vitamin B9 through our diet alone is possible, but it requires strict compliance with our nutritional plans. This is due to the fact that since this is a water-soluble vitamin, once the daily supply is stopped, its levels will drop rapidly. Among the foods we can turn to for vitamin B9 are: beans, nuts such as walnuts, oranges, lemons, bananas, strawberries, beans, among others.

Effects of hypersupplementation

The amounts of vitamin B9 recommended to satisfy the daily requirements of our organism are between 400 mcg for adult men and women daily. In cases where the age is lower, it is recommended that you consult a specialist who can adjust the doses and adapt them to your particular needs. For women who are in the process of planning a pregnancy, the amounts could increase up to 1000 mcg, in which case you will need the advice of a doctor.

Among the adverse effects attributed to the abuse of folic acid consumption are those related to nausea, dizziness, sleeping problems, allergic reactions, among others. It has also been shown that the excessive consumption of folate causes the effects of vitamin B12 deficiency to be hidden, something that could be very harmful to our health.

If you notice that some of these signs appear as a result of the consumption of vitamin B9, go quickly to a health specialist to evaluate and adjust your doses.