Vitamin B9 : Top 30 Sources, Benefits, RDA, Deficiency Symptoms & More
What is Vitamin B9 (Folate)?
Vitamin B9, also known as folate, is a water-soluble vitamin essential for cell growth, DNA synthesis, and various metabolic processes in the body.
The synthetic form of Vitamin B9 is called folic acid, which is commonly used in supplements and fortified foods. Since the body cannot produce Vitamin B9 on its own, it must be obtained through diet.
Why Natural Sources Are Better
It’s always best to get nutrients from whole foods rather than supplements. A single supplement might only provide one nutrient, but natural foods offer a range of nutrients in balance.
For example, a boiled egg with a slice of lemon not only provides protein but also vitamins B-complex, C, D, and minerals like iron. Whole foods are often more affordable too.
However, in cases of severe deficiency or health conditions like malabsorption or metabolic disorders, supplements may be necessary. Always consult your doctor or dietitian before starting any supplement.
Top 30 Dietary Sources of Vitamin B9 (Folate)
(All values per 100 grams)
| Food Item | Folate (mcg) | Daily Value % |
|---|---|---|
| Bombay duck | 2784 | 928% |
| Crab | 2304 | 728% |
| Octopus | 2087 | 695% |
| Black pomfret | 2056 | 685% |
| Lobster | 1997 | 625% |
| Tiger prawn | 1537 | 512% |
| Red snapper fish | 1386 | 462% |
| Tuna | 1374 | 458% |
| Rohu | 1263 | 421% |
| Chicken liver | 1032 | 344% |
| Tilapia fish | 829 | 276% |
| Salmon | 459 | 153% |
| Moth bean | 349 | 116% |
| Bengal gram | 233 | 77% |
| Spinach | 142 | 47% |
| Field beans | 127 | 42% |
| Beetroot | 97 | 32% |
| Gingelly seeds | 93 | 31% |
| Sunflower seeds | 82 | 27% |
| Avocado | 67.2 | 22% |
| Papaya | 60 | 20% |
| Egg (boiled) | 59 | 19% |
| Walnut | 58 | 19% |
| Ajwain (Omum) | 51 | 17% |
| Almonds | 36 | 12% |
| Raisins | 34 | 11% |
| Garden cress seeds | 30 | 10% |
| Banana | 20 | 7% |
| Orange pulp | 19 | 6% |
| Milk | 9 | 3% |
Health Benefits of Vitamin B9
- Red Blood Cell Production
Folate works with Vitamin B12 and iron to produce healthy red blood cells. Deficiency can lead to megaloblastic anemia. - Fights Depression
Low folate levels are linked with depression. It aids the production of serotonin and dopamine, acting as a natural mood booster. - Supports Pregnancy & Prevents Birth Defects
Adequate folate intake during preconception and pregnancy reduces the risk of neural tube defects and conditions like cleft lip and palate. - Eases Menopausal Symptoms
Folic acid can reduce hot flashes during menopause by supporting estrogen balance and thermoregulation. - Enhances Fertility
Folate is crucial for DNA synthesis and fetal development, thereby boosting fertility. - Promotes Muscle Growth
Folate supports muscle repair and oxygen delivery to tissues, improving muscle strength and recovery. - Antioxidant Properties
As an antioxidant, folate helps neutralize free radicals, lowering the risk of diseases like Alzheimer’s and dementia.
Recommended Daily Allowance (RDA) of Vitamin B9
| Group | Daily Requirement (mcg/day) |
|---|---|
| Men | 300 |
| Women | 220 |
| Pregnant women | 570 |
| Lactating women | 330 |
| Infants (0-6 mo) | 25 |
| Infants (6-12 mo) | 85 |
| Children (1–3 yrs) | 110 |
| Children (4–6 yrs) | 135 |
| Children (7–9 yrs) | 170 |
| Boys (10–18 yrs) | 220–340 |
| Girls (10–18 yrs) | 225–270 |
Symptoms of Vitamin B9 Deficiency
- Fatigue and anemia
- Poor memory and brain fog
- Congenital deformities in newborns
- Low bone density
- Risk of depression
Common Causes of Deficiency
- Malnutrition
- Pregnancy (increased demand)
- Malabsorption disorders
- Excessive junk food
- Overcooking of food
- Alcohol consumption
Folate vs. Folic Acid
| Feature | Folate | Folic Acid |
|---|---|---|
| Source | Natural (from food) | Synthetic (supplements) |
| Conversion | Already active | Requires conversion in liver |
| Safety | Excreted if excess | Excess may accumulate |
| Side Effects | Rare | May mask B12 deficiency |
Is Overdose a Concern?
Since folate is water-soluble, excess amounts are excreted through urine. Therefore, overdose is rare. In some rare cases, synthetic folic acid (from supplements) may remain unmetabolized in the blood and mask Vitamin B12 deficiency.
Takeaway
Vitamin B9 is vital for energy, mood, pregnancy, and more. It’s best consumed through natural dietary sources. However, when needed, supplementation should be done under medical supervision.
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