Vitamin B9 also known as folate, is a water-soluble vitamin that can be found in a variety of foods. In the form of folic acid, it is also added to foods and offered as a supplement; this form is actually more readily absorbed than that obtained from dietary sources (85% vs. 50%, respectively). Folate participates in protein metabolism and aids in the formation of DNA and RNA. It is essential for the breakdown of homocysteine, an amino acid that, in excessive concentrations, can have negative effects on the body. Folate is essential during times of rapid growth, such as during pregnancy and fetal development, and is also required to generate healthy red blood cells.
Since folate can be found in a variety of foods, having a folate deficiency is rare. However, the following circumstances may increase people’s risk: alcoholism, pregnancy, intestinal surgeries or digestive disorders, and genetic variants. Signs and symptoms of deficiency includes megaloblastic anemia, weakness, fatigue, irregular heartbeat, shortness of breath, difficulty concentrating, hair loss, pale skin, and mouth sores.
The Recommended Dietary Allowance for folate in men and women ages 19 years and older should aim 400 mcg of dietary folate equivalents. Women that are pregnant and lactating requires 600 mcg of dietary folate equivalents.
Numerous foods naturally contain folate, but a particular form of folate which is called folic acid is added to foods and supplements is more easily absorbed. It does not typically occur naturally. Folic acid is the best form of folate to use for food fortification. Foods that are good sources of folate and folic acid are green leafy vegetables, fresh fruits, beans, peanuts, whole grains, enriched bread and cereals, liver, seafoods, eggs, and fortified foods and supplements. Consuming these foods in moderation may help prevent folic acid deficiency anemia.
Carangcarang, Angel Mae, On-the-Job Trainee
References:
Folate-Deficiency Anemia. (n.d.). Johns Hopkins Medicine. Retrieved from https://www.hopkinsmedicine.org/health/conditions-and-diseases/folate-deficiency-anemia
Folate (Folic Acid) – Vitamin B9 | The Nutrition Source | Harvard T.H. Chan School of Public Health. (n.d.). Harvard T.H. Chan School of Public Health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/folic-acid/
Folic Acid | CDC (2022). Centers for Disease Control and Prevention. Retrieved from https://www.cdc.gov/ncbddd/folicacid/about.html
DerSarkissian, C. (2020). Folic Acid Deficiency Anemia (Low Folate): Causes, Symptoms, Treatment. WebMD. Retrieved from https://www.webmd.com/a-to-z-guides/folic-acid-deficiency-anemia
