Vitamin B9 — Folate
What is vitamin B9 or folate?
Vitamin B9, or folate, is a water-soluble vitamin whose name comes from the Latin folium, which means leaves in Latin, as it is mainly found in the leaves of plants. It is sometimes called vitamin M, or folic acid (which is the synthetic version). It is the most well-known vitamin for pregnant women, as it is used to prevent neural tube defects in the fetus, and is almost systematically prescribed in case of pregnancy or desire for pregnancy.
What is its function and what are its benefits?
Vitamin B9 plays an essential role in the constitution of genetic material (DNA and RNA), as well as in the synthesis of certain amino acids essential to the growth of the organism (like methionine).
It is an essential element in the normal formation of red blood cells, and in cellular reproduction, hence its importance during periods of growth such as childhood, adolescence or pregnancy.
It also participates in the functioning of the nervous system, by intervening in the synthesis of certain neurotransmitters such as serotonin, as well as the immune system.
It allows the purification of homocysteine, a toxic sulfur amino acid that can accumulate in the brain and arteries. Finally, it is essential in preventing neural tube defects in children.
Where to find it?
Vitamin B9 is found mainly in the leaves of plants. The main sources are: green vegetables (spinach, leeks, zucchini, chard, Brussels sprouts, green beans, lettuce, lamb's lettuce, cucumbers, asparagus, etc.), but also lentils, seeds, chickpeas, potatoes, parsnips, soybeans, offal, liver, walnuts, oranges, lemons, strawberries, onions, fennel, kiwis, raw carrots, mandarins, etc.
Deficiency and excess
Cases of excess are rare, the excess being generally eliminated by the urine.
Vitamin B9 intakes must be particularly monitored during pregnancy and the period of conception. Supplements are usually prescribed during these periods.
Requirements may also be increased in the elderly, depressed individuals, smokers, etc.
