Folic Acid (Vitamin B9)

Folic acid, also known as folate, is important for the production and maintenance of new cells. Your body requires vitamin B9 to produce normal red blood cells and to prevent anemia.

Nutrition During Pregnancy

Folate is especially necessary during pregnancy when your body’s need for vitamins is over 200% higher. Having a sufficient supply in early pregnancy can prevent birth defects, including problems with the spine and brain.

In fact, because vitamin B9 status is so critical during the first weeks of pregnancy (before many women even know they are pregnant) scientists and health practitioners recommend that women begin supplementation even before becoming pregnant.

Low levels of folate in your system during early pregnancy may cause your baby to have a low birth weight or be born premature. Severe cases could result in birth defects such as spina bifida and anencephaly.

If you are planning to become pregnant, you should take a supplement to be sure you're getting 400 micrograms per day. You should also be eating foods fortified with folic acid.

If you are a breastfeeding mother you will need 280 micrograms per day.

Because the baby also experiences rapid cell growth, this folate requirement continues through infancy.

Do You Drink Alcohol?

If you consume large amounts of alcohol you should supplement your vitamin B9 intake.

Symptoms of a Vitamin B9 Deficiency

A folate deficiency can result in anemia, diarrhea, sore tongue, loss of appetite, weight loss and various other symptoms.

Some good food sources for vitamin B9 are:

• Leafy greens such as spinach and turnip greens
• Broccoli
• Mushrooms
• Dry beans and peas
• Asparagus
• Liver
• Fortified cereals and grain products
• Fortified juices

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