Not Only a Prenatal - Folate (B9)

Ciao Nutrinutters,

We have only two main vitamins left before closing the B-files! I'm calling this next one "the Nervous Vitamin" since one of its main functions is to support the nervous system...you might know it as folate (form found naturally in foods) or folic acid (form found mostly in supplements).

Folic acid is highly associated as a prenatal vitamin because of its importance in  promoting healthy baby development being fundamental for neural tube development and reducing the risk of spina bifida (the failure of  bones of the spine to close properly around the spinal cord). However, this vitamin has other amazing functions as well!

Have you ever heard of macrocytic anemia? One of folate's main functions include allowing the complete development of red blood cells, which are the ones responsible for carrying oxygen around the body. In a folate deficiency, the red blood cells will not form properly and continue to grow without dividing. This is why this kind of anemia is called MACROCYTIC (large cell).

Another key function of folate is maintaining healthy blood circulation by preventing the accumulation of homocysteine. Sound familiar? Homocysteine is an amino acid that when in high levels, is associated with being a risk factor for cardiovascular disease.

Vitamin B9 is also fundamental for proper brain function and plays a role in mental and emotional health. The deficiency of this vitamin has been linked to general mental fatigue, depression, irritability and others. The reason for this is because the synthesis of many neurotransmitters depend on folic acid.

How much do I need?

The daily recommendation of B9 for adult men and women is 400 micrograms. The recommended for pregnant females is 600 micrograms and lactating 500 micrograms.

The good news is that although the needs might seem a little high, foods source of this vitamin contain significant amounts...another example that our parents were spot on when they made us eat our veggies! I still remember not being able to go play until I finished the peas in my plate! ;)

Some good sources of folate include beans, dark green leafy vegetables and all grain products in the United States are fortified with folic acid.

Here are some numbers...

1 cup of lentils has about 350 micrograms (mcg) of folate
1 cup of spinach has about 260 mcg of folate
1 cup of turnip greens or broccoli has about 160 mcg of folate

There are however some situations in which we might need extra help from supplements including future mommies and people that consume alcohol on a regular basis. Alcohol interferes with the absorption of many important nutrients including the B vitamins.

Should I take a little more just to be on the safe side?

Like the other B vitamins, eating high amounts of foods source of B9 have not been observed to cause any negative side effect. However, high intake of folic acid (the form found in supplement) can trigger symptoms including masking the deficiency of vitamin B12, an important vitamin for the nervous system. This is why the tolerable upper limit of this vitamin was set to 1,000 micrograms.

One more B vitamin to go!! Excited? Me too!

P.S -Since I shared my pea story, I would love to hear your veggie trauma story! What did you absolutely hate eating and your parents made you have every single bite? ;)

XOXO

-The Nutrinut-