Vitamin B9

/Folic acid/


Vitamin B9, also known as folic acid or folate, is an important nutrient that is crucial for many functions in the body, including cell growth and reproduction, DNA synthesis, and brain function. Vitamin B9 is a water-soluble vitamin, which means it is not stored in the body and must be regularly consumed through the diet or supplements.



Vitamin B9 plays an important role in the body and is particularly important during pregnancy, where it can reduce the risk of fetal damage and birth defects. It is also crucial for healthy brain function and can help prevent heart disease and cancer. B9 also plays a key role in the metabolism of homocysteine, a substance in the blood that is associated with heart disease.

How much Vitamin B9 should you eat in a day?

The recommended daily intake of vitamin B9 depends on age and gender.

Men: 400 mg/day
Women: 400 mg/day

Pregnant and planning to become pregnant: 600-800 mg/day
Breastfeeding: 600-800 mg/day

Vulnerable groups of Vitamin B9 deficiency

Certain groups of people may be at greater risk of B9 deficiency, including:

Pregnant women
Breastfeeding women
People with celiac disease or Crohn's disease
People taking certain medications, such as antiepileptics.

Signs of Vitamin B9 deficiency

A deficiency in vitamin B9 can lead to a range of symptoms, including:

Shortness of breath
Poor appetite

In pregnant women, a deficiency in vitamin B9 can lead to neural tube defects in the fetus, including spina bifida and anencephaly.

Brain power, or Baby Power?

Vitamin B9 can also help improve brain function and cognitive performance. B9 is important for the production and maintenance of brain cells and neurotransmitters, which are crucial for cognitive function and mood regulation. Additionally, some studies suggest that adequate intake of the vitamin during pregnancy can help improve fetal cognitive development, potentially leading to better academic performance and IQ later in life.