Vitamin B9. What foods contain a lot of vitamin B9 (folic acid) and why does the body need it? Vitamin b9 for what

10.06.2020

In 1931, the ability of a substance contained in yeast to eliminate manifestations of anemia in pregnant women was revealed. In 1941, the same compound was found to be found in parsley and spinach leaves. So from the word Folium, which means "leaf" in Latin, the name of the biologically active substance - folic acid (now also known as vitamin B9 or folacin). In the laboratory, folic acid was first synthesized in 1945.

In the course of scientific experiments, it was found that vitamin B9 ensures the normal course of the most important biochemical process - the synthesis of nucleic acids, which are responsible for cell division and growth. Lack of folic acid in human body manifests itself in the form of a number of serious disorders leading to developmental anomalies.

Daily requirement

Due to the vital processes of the beneficial intestinal microflora, a person daily receives a small amount of vitamin B9. With an excess of folic acid in the food consumed, our body begins to accumulate this substance in the liver cells. Such reserves allow you to protect a person from a lack of vitamin B9 for a fairly long period - from three to six months. It should be remembered that the intensity of absorption and excretion of folacin from the body depends on many factors, the main of which is the way food is prepared and stored. The processing of food by exposure to high temperatures and improper storage conditions can destroy up to 90% the folic acid they contain. Natural vitamin B9 found in food, unfortunately, is normally absorbed by the body only by 50%, and in case of malfunctioning digestive system - only for 20% ... Contained in multivitamin complexes a synthetic analogue of this substance is more accessible for assimilation. Given this circumstance, it is advisable for an adult to use both at least 400 mcg per day ... Pregnant women need to take 800 mcg vitamin B9 per day, nursing mothers - about 500 mcg, children under 1 year old - approximately 50 mcg... The maximum allowable daily dosage of folacin is no more than 1000 mcg.

Functions in the body

Vitamin B9 is involved in the formation of new cells. This function is especially necessary during the development and intensive growth of the organism. The reasons for the development of folic acid deficiency in adults are most often long-term treatment with certain drugs, chronic alcoholism, and various diseases of the digestive system. The preconditions for the development of vitamin B9 deficiency in infants may be prematurity and feeding with foods containing an extremely small amount of this compound.
The first symptoms of folacin deficiency are loss of appetite, irritability and fatigue , which become permanent in case of chronic vitamin B9 deficiency. With the development of anemia due to a lack of folic acid, dizziness appears, general weakness, pain in the tongue. If, with the onset of such symptoms, treatment is not started, then an acute deficiency of vitamin B9 occurs. In this case, painful ulcers in the tongue and pharynx, nausea and abdominal pain, diarrhea, damage are added to the listed symptoms. skin and hair, the appearance of a yellowish tinge of the albumin of the eyes.

If, due to a lack of vitamin B9, the exchange of some amino acids is disturbed, then a special substance accumulates in the blood, which contributes to damage to the walls of blood vessels and leads to the development of atherosclerosis. This, in turn, increases the risk of heart attack and stroke.
A lack of folic acid in a pregnant woman disrupts the development of cells in the placenta and organs of the embryo. Short-term vitamin B9 deficiency before the second week of pregnancy can lead to irreversible consequences - at best, it is a delay in physical or mental development a child, at worst - defects of the nervous system, congenital defects development of the face, excessive accumulation of fluid in the brain and underdevelopment of some of its departments. Long-term folic acid deficiency can also result in premature termination of pregnancy or the birth of a premature baby. For these reasons, doctors insist on taking vitamin complexes containing folacin throughout pregnancy. An additional intake of vitamin B9 is also indicated during breastfeeding, since for the development of the baby it is necessary that folic acid enters his body along with the mother's milk. Vitamin B9 deficiency in adults quickly leads to severe blood disease, which, if left untreated, can be fatal.

Vitamin B9 contributes to the maintenance of normal immune system, which is responsible for the body's resistance to the effects of various infections. Folic acid has a positive effect on the functioning of the digestive system, providing a good appetite and stimulating the production of hydrochloric acid in the stomach. Vitamin B9 normalizes the functioning of the liver, prevents its fatty degeneration, prevents the development of diseases such as cirrhosis and chronic hepatitis.

Folic acid is involved in the biosynthesis of serotonin and norepinephrine, which provide the functional activity of our nervous system.

In large doses, vitamin B9 has an effect similar to that of female sex hormones. Therefore, folic acid is able to prevent delayed sexual development in girls, slow down the onset of menopause and ease its symptoms in mature women.
Long-term use of large doses of vitamin B9 can cause indigestion, increased excitability of the nervous system, undesirable changes in kidney tissues.

Folic acid is successfully used in the treatment of radiation sickness, atherosclerosis, liver and hematopoietic diseases, and some types of poisoning.

Sources of vitamin B9

The beneficial bacteria that live in the intestines and produce folic acid cannot fully satisfy a person's need for this substance. Vegetable sources of vitamin B9, containing the greatest amount of it, are sprouted grains of wheat, spinach, leeks, lettuce, parsley, cabbage, legumes, buckwheat and oatmeal, nuts, beets, carrots, tomatoes, pumpkin, mushrooms, dates. Foods of animal origin, rich in folic acid, include pork, beef and chicken liver, egg yolk, beef, pork, lamb, fish (tuna, flounder, sardine, herring), milk and dairy products.

It must be remembered that meat and vegetables lose up to 90% of vitamin B9 during cooking. Frying foods lowers the folate content by as much as 95%. A hard-boiled egg loses 50% of its vitamin B9.

Interaction of vitamin B9 with other substances

Folic acid is poorly soluble in water and alcohol, not at all soluble in acetone and chloroform, but well soluble in alkalis. With prolonged exposure to direct sunlight, vitamin B9 is destroyed, so it is advisable not to leave foods rich in folacin outdoors for a long time. The intake of anticonvulsants, aspirin, sulfonamides leads to a noticeable decrease in the level of folic acid in the body. The same effect is observed when exposed to corticosteroid hormones.

Pathological conditions caused by a deficiency of folic acid in the human body can occur not only with insufficient intake of this substance with food, but also with a reduced amount of proteins, vitamin B6 (pyridoxine) and B12 (cyanocobalamin), ascorbic acid in the diet. The beneficial effect of folacin on the processes of hematopoiesis, growth and development of body cells is impossible without interaction with cyanocobalamin. However, the use of large doses of folacin leads to a decrease in the concentration of vitamin B12 in the blood.

The combined action of vitamin B9, pyridoxine and cyanocobalamin prevents the formation of substances that cause the development of atherosclerotic plaques in the vessels, thereby helping to reduce the risk of atherosclerosis.

Greetings, my wonderful readers. This article will be especially interesting for girls, I think. Very often "female doctors" told me that there is a very useful and harmless supplement. And I definitely need to drink it. Guess what I mean? If not, I will not torment you with guesses. This is folic acid or it is also called vitamin B9. When studying materials about this vitamin, it turned out that everything is not so clear with its safety. But read about it below 🙂

It is popularly called the "female vitamin" or "leaf vitamin". The latter name is given because this element is isolated from spinach leaves (Latin for "folicum"). And first, because it is often prescribed to women. Especially when planning a pregnancy.

This water-soluble B vitamin is naturally present in food products... It is also added to pharmaceuticals and foodstuffs as food additive... Research shows that eating foods high in B9 can prevent various diseases.

I will list how folic acid is useful:

normalizes digestive processes and takes part in the synthesis of carbohydrates, fats, protein and DNA;
supports the liver and the defense system;
important for a woman when planning pregnancy and during it, as it participates in the formation of fetal cells and prevents spontaneous miscarriage of the fetus;
has a beneficial effect on the work of the brain (brain and spinal);
normalizes blood pressure, prevents the development of strokes, heart attacks and other problems in work of cardio-vascular system;
participates in the production of serotonin, therefore it is prescribed for depression and neuroses;
prevents the development of gingivitis and periodontitis;
is a prophylactic agent for breast cancer;
helps to eliminate toxins from the body;
participates in the formation of blood cells;
useful in adolescence - contributes to the normal course of puberty.

For conception healthy baby you need to take this element for 3 months in a row. This will reduce the chances of a gene mutation in the baby.

For men, vitamin B9 is no less important than for women. For example, the benefit for the stronger sex is protection against baldness.

Difference between folate and folic acid

The two words are often used synonymously, but they have some significant differences. Folic acid is a synthetic vitamin found in tablets or ampoules. They also add it to fortify food products. In its natural (natural) form, B9 is called folate. Most people think they are the same thing.

Natural folate is directly involved in metabolic processes in the small intestine. Folic acid requires the assistance of a specific enzyme called dihydrofolate reductase, which is relatively rare in the body.

If people (especially women of childbearing age) consume large amounts of folate in vitamins, this is bad. The body cannot break down that many elements. One of the dangers associated with consuming large amounts of synthetic folate is cancer.

An example of research on this topic is provided in an article published in the Journal of the American Medical Association in 2007 ( 1 ). 1000 people were monitored over a three-year period. Folic acid supplementation (1 mg / day) has been shown to increase the risk of cancer (especially adenoma).

Cornelius M. Ulrich (Fred Hutchinson Cancer Research Center in Seattle) commented this:

“The results suggest that the role of folate in stimulating the growth of precancerous cells is a real issue. This applies to people who additionally consume B9-fortified foods or supplements daily. "

Therefore, do not eat pharmacy B9 in vain without a doctor's recommendation. Maybe your body has enough vitamin that comes naturally from food.

Vitamin B9 deficiency

The flaw can be a serious problem. Although in most countries this is not so common. An adult needs 200-400 mcg per day, while children need 40-100 mcg

Here are twelve signs that you may be suffering from a folate deficiency:

weak immune function, frequent colds;
chronic fatigue syndrome, sleep problems;
poor digestion (problems such as constipation, flatulence);
loss of appetite and anorexia;
development of problems during pregnancy and infancy (including short stature);
anemia;
premature graying of hair;
skin diseases (acne, psoriasis, eczema, etc.);
frequent headaches.

Of course, some have a higher risk of folate deficiency than others. Here are the groups that need to be especially careful.

lactating, pregnant women (especially in the early stages) and women who want to get pregnant;
people with liver disease;
taking diabetes medications, diuretics or laxatives
people with alcohol addiction;
those on dialysis;
with malnutrition.

If you consider yourself to be one of this group, then you need to include vitamin supplements. It is important to note that daily rate in pregnant women is based on the prevention of fetal defects. This dosage is not designed to improve the health and well-being of the mother herself. This rate is based on the assumption that 50% of the folate in Mom's body will not be fully absorbed.

What foods contain B9

This vitamin has become a must for pregnant women. Because folic acid has been shown to help prevent the risk of developing fetal neural tube defects. But there are many natural foods that are rich in this element.

The following food sources contain the most B9: citrus fruits and juices, dark green leafy vegetables, liver, beans and sprouted grains.

To address possible folate deficiencies, be sure to supplement your diet with foods from the table below. These are the "leaders" in the content of B9. In the table, the level of 400 mcg is taken as the norm.

Just remember, friends, that there are factors that are detrimental to vitamin B9. These include light and heat treatment. Therefore, try not to expose products containing B9 to prolonged heat treatment.

Also, folic acid can be destroyed even at room temperature. This happens if food is stored for too long. Therefore, if you want to keep the maximum amount of this element, eat fruits and vegetables fresh. Try to cook vitamin salads more often - this is both tasty and healthy.

Instructions for use

In Russia, the following dosage of vitamin B9 per day has been established:

For kids:

For adults:

To determine if there is a B9 deficiency, your doctor may do a serum folate test. However, a more reliable approach is to test the concentration of red blood cells of folate. Based on the results of the test, the doctor will determine whether it is possible to prescribe pharmaceutical supplements.

But as I wrote above, in most cases this is not a natural vitamin. Therefore, when purchasing supplements, make sure that the ingredients are listed as "folate."

I confess that so far I have not been able to find such vitamin complexes in pharmacies. I could only find it on iherb... And even there, it was not easy to choose a good option. I bought these vitamins:

★ ★ ★ ★ ★

2 883 rub.

To the store
iherb.com

The bank indicates how to take it and the composition is detailed. It contains this vitamin in its natural form. Plus it is represented by a full complex of tocopherols, which is also very important.

Vitamin B9 overdose

Although this element is water-soluble, its ingestion in large quantities can be very harmful. As I said, excessive consumption of synthetic B9 triggers cancer. And the harm doesn't end there. Overdose during pregnancy increases the risk that the baby will have bronchial asthma. Also, such a baby will have weak immunity, so he will often suffer from colds.

Large amounts of folic acid supplements are associated with cardiovascular problems. Most often, it becomes the impetus for coronary insufficiency, and over time leads to a heart attack.

For those with megaloblastic anemia, large amounts of B9 can also cause serious harm. Overdosing on this element hides clinical picture, which is observed with anemia. As a result, the first symptoms remain unrecognized and the disease progresses.

An overdose of vitamin B9 can be judged by certain signs:

rashes on the skin;
the presence of a metallic taste in the mouth;
irritability and anxiety;
sleep disorders;
problems in the functioning of the digestive system.

Vitamin B9 benefits

Interaction with other drugs

Vitamin B9 should be taken in combination with and B12. The dosage of all these elements must be balanced. Otherwise, too much of one vitamin will neutralize the actions of others. Folic acid also promotes absorption.

The "enemies" of vitamin B9 include aspirin, nitrofuran, antituberculosis, contraceptive and analgesic drugs. With their regular intake, there is a lack of folic acid in the body.

In addition, other pharmaceutical preparations impair the absorption of vitamin B9. These include estrogenic, antiulcer and antihyperlipidemic agents. Anticides, sulfonamines, and antimetabolites have a similar effect. And triamterene, methotrexate and pyrimethamine also reduce the absorption of folic acid by the body.

Corticosteroid hormones increase the excretion of vitamin B9 from the body. Therefore, additional supplements are prescribed to patients who take them.

Alcohol is considered a terrible "enemy" of folic acid. By the way, alcohol-containing preparations also have a negative effect on this vitamin. And bifidobacteria, on the contrary, catalyze the production of this element. Therefore, I advise you to abandon alcoholic cocktails in favor of bio-kefir. That's it, drunkenness fight 🙂

I discovered an interesting fact for myself. It turns out that hard cheeses and meats also affect the absorption of folic acid by the body. These foods contain methionine. This is the kind of substance that helps to ensure that vitamin B9 is spent in the unnecessary direction.

Here's how many interesting things you've learned today! I am sure that your friends will find this information useful. So share with them the link to the article. And yet. Well, I tell you: see you soon.

Assimilation of vitamin B9

Vitamin B enters the body mainly with food, although a small amount is synthesized by the microflora in the intestine. Absorption of the vitamin occurs in the small intestine and partly in the pancreas; in the process of its assimilation, enzymes are necessarily involved, which are abundant in bile, pancreatic juice, and intestinal walls. The maximum concentration of folic acid in the blood reaches about half an hour or an hour after ingestion with food. About half of the absorbed folic acid is deposited in the liver, and these reserves are ready to replenish the lack of substance in the body within 4 months. A small reserve of vitamin B9 accumulates in the kidneys and intestinal mucosa.

The peculiarity of vitamin B9 is that it is able to penetrate the blood-brain barrier into the brain, through the placenta, affecting the development of the unborn child, and also enters the milk of a breastfeeding woman.

Folic acid is excreted by the kidneys in the form of metabolites, approximately 50% of the absorbed substance leaves the body in the urine in a day. If the amount of acid consumed greatly exceeds the daily requirement, it begins to be intensively excreted from the body unchanged. With regular consumption of alcohol, the body's reserves of folic acid are also quickly depleted.

When preparing food from products containing folic acid, it must be borne in mind that it is very quickly destroyed when heated and even when stored in the light - you can lose up to 90% of this valuable substance.

The biological role of vitamin B9: why the body needs it

The first important role of vitamin B, which was identified with the discovery of this substance, was to reduce the manifestations of anemia. Folic acid supplies carbon particles necessary for the synthesis of hemoglobin, therefore it becomes an active participant in hematopoiesis. The significant role of vitamin B9 in the synthesis of blood cells, which play the role of body defenders and strengthen immunity, has also been proven.

Another important role of folic acid, which makes this substance similar to other B vitamins, is to ensure the normal functioning of the nervous system. Vitamin B9 is part of the cerebrospinal fluid and regulates the transmission of nerve impulses of excitation and inhibition. The level of this vitamin correlates with our memory and performance.

Folic acid is involved in the synthesis of some hormones, in particular norepinephrine and serotonin, which are responsible for the functioning of the heart and blood vessels, the tone of the gastrointestinal tract, stress resistance, good mood and normal sleep.

Vitamin B9 is essential for the synthesis of the amino acids methionine and homocysteine. These amino acids are essential. With their lack, the risk of damage to blood vessels and the formation of blood clots, and the development of a stroke increases. With the participation of folic acid, amino acids DNA, RNA, necessary elements of cell nuclei and membranes are synthesized.

The participation of folic acid in oxidative and reduction processes at the cellular level, in the preservation of the structure of cells and protection from destruction by free radicals has been proven. The production of gastric juice and bile acids in the liver does not do without folic acid, it affects the activity of male germ cells and the maintenance of fertility. Vitamin B9 is directly involved in the restoration of muscle tissue, the formation and growth of skin tissues, mucous membranes of the stomach and intestines, bone marrow.

Functions of vitamin B9

Folic acid solves many important tasks in the body, based on the biological role of this substance and its influence on key processes in organs and systems:

prevents the development of anemia;
reduces negative stress effects;
protects against postpartum depression;
corrects the level of fertility and the quality of male sperm;
helps to transfer climacteric changes easier;
reduces the risk of heart attack, stroke, atherosclerosis, angina pectoris;
normalizes blood pressure;
improves memory, mental activity and performance;
supports the immune system.

Regular intake of a sufficient amount of vitamin B9 reduces the risk of prostate and colorectal cancer by 4 times. However, with an increased risk of developing breast tumors, it is not recommended to take folic acid for prophylaxis, since there is evidence of its negative effect on the development of altered cells.

The importance of vitamin B9 during pregnancy

Folic acid has been proven to be a critical substance during pregnancy and lactation. It participates in the maturation and normal functioning of the placenta, protects the fetus from damaging factors. Lack of folic acid in the body of the expectant mother may be associated with the following complications of pregnancy:

fetal malformations (eyes, limbs, nervous and cardiovascular systems suffer);
not bearing;
developmental delay and fetal death;
premature placental abruption;
premature birth.

There is scientific evidence that pregnant women are advised to get at least 400-800 mcg of folic acid per day. With this use, the risk of having a baby with Down syndrome and other malformations decreases by 40-70%, and the risk of neural tube defects in the fetus is clearly reduced.

Additional intake of folic acid (up to 800 mcg / day) 2-3 months before conception reduces the risk of premature birth and the birth of a baby with a very low body weight (less than 1.5 kg) by 70%. The World Health Organization (WHO) recommends that all women planning motherhood take folic acid supplements at a dose of at least 400 mcg per day 1-3 months before conception and during the first trimester of pregnancy. In addition, it is necessary to adjust the menu of the expectant mother in favor of foods high in vitamin B9.

Vitamin norm for consumption and content in the body

The content of vitamin B9 in the body depends on the person's age, physical and emotional state, the presence of concomitant diseases, a full daily diet. Most people consume much less vitamin B9 than the norm. At the same time, the content of folic acid in the body is rapidly decreasing under the influence of alcohol, tobacco smoke (including with "passive" smoking), poor ecology.

The need for vitamin B9 depending on age, μg / day

The amount of folic acid in the daily menu should be increased with alcohol intake, intense sports activities and severe stress. Elderly people take folic acid - the form and dosage of the drug must be agreed with the doctor, since this substance can stimulate the growth of tumor cells, and in the elderly, the risk of tumor diseases is often increased.

Important! Synthetic folic acid is absorbed by the body faster and more completely than the same substance from food, therefore, when taking vitamins and dietary supplements with folic acid, you must carefully monitor the diet with vitamin B9 in the diet so as not to get an excess of this substance

To determine the optimal content of vitamin B9 in the diet, the concept of food folate equivalent is used: 1 μg of folic acid from food corresponds to approximately 0.6 μg of this substance from tablets or dietary supplements.

Symptoms of vitamin deficiency and overdose in the body

With a balanced and regular diet, folic acid deficiency in the body does not develop if there are no problems with its absorption. However, if a doctor notes a patient's pallor of the conjunctiva of the eyes and mucous membranes with a bright red dry tongue, hears complaints of stool disorders, fever, frequent loss of sensitivity in the legs and arms, then he has every reason to assume a folic acid deficiency.

The lack of vitamin B9 can be explained, in addition to nutritional deficiency, by some health problems - for example, intestinal diseases, due to which the absorption of the vitamin is impaired, the lack of enzymes or vitamin B12, which are responsible for the complete absorption of the substance. The reason for the lack of vitamin B9 may be taking certain medications. Lack of vitamin B9 occurs with increased consumption - for example, during pregnancy and in the postpartum period.

Hypovitaminosis with a lack of vitamin B9 develops slowly, since the body has small reserves of folic acid, which compensate for the deficiency for some time. With a decrease in its content, first of all, hematopoiesis and digestion suffer, since in these systems of the body cells divide the fastest. Anemia develops, and then bleeding of the mucous membranes of the stomach and intestines.

An overdose of vitamin B9 is rare, since folic acid has low toxicity and is quickly excreted by the body even when the vitamin is consumed in large quantities. But a dose of 100 mg is considered extremely acceptable. Higher amounts of a substance can have allergic and toxic effects on the body.

An overdose of vitamin B9 results in an itchy rash, dizziness and shortness of breath. In severe cases, bronchospasm, tachycardia, and heart pain may develop. If an overdose occurs during pregnancy, the risk of having a baby with a tendency to bronchial asthma and allergic diseases.

Side effects from taking vitamin B9 in large doses are insomnia, irritability, irritability, and sometimes convulsions. If folic acid preparations are taken for a long time, stool may be disturbed - constipation alternates with diarrhea, nausea, pain and bloating in the abdomen worries.

In case of an accidental overdose of vitamin B9, you need to rinse the stomach by drinking about a liter of cool water. Do not drink warm water - it will accelerate the absorption of folic acid. Next, you should take an adsorbent (for example, activated carbon) and constantly drink water in small portions. If an overdose of the vitamin has caused severe complications, forced diuresis is performed intravenous administration solutions of glucose and minerals-electrolytes with the appointment of diuretics. Corticosteroids or acetylsalicylic acid may be prescribed to lower blood levels of folic acid.

The benefits of the vitamin and its content in foods

The benefits of vitamin B9 contained in foods are in the natural support of important body functions involving folic acid, without the risk of overdose. Synthetic forms of vitamin B9 are twice as active as natural ones and are easier to assimilate, but it is with their intake that cases of folic acid overdoses that have occurred accidentally are associated. Nevertheless, if it is necessary to restore the lowered level of folic acid during pregnancy, in case of anemia or other diseases, this is carried out under the supervision of a doctor and using synthetic forms of the vitamin, the benefits of which in such a situation are indisputable.

Folic acid is not produced in fish, birds and mammals, however, small amounts of this substance can be found in beef liver (253 mcg / 100 g), chicken (240 mcg) and pork (225 mcg). And also in chicken yolk (146 mcg), in cod liver (110 mcg), a small amount - in milk and cheese. The main source of folic acid is plants that can synthesize folates, as well as yeast (100 g of the product contains 550 μg of folic acid).

Legumes, cereals		Herbs, spices		Seeds, nuts, bread		Fruits vegetables
Chickpea	557	Curly mint	530	Peanut	240	Green asparagus	262
Lentils	479	Basil	310	Sunflower seed	227	Spinach	194
Pink beans	463	Wheat germ	281	Wheat bran bread	161	Artichoke	126
Soy	375	Coriander	274	Rye toast	148	Beet	109
Peas	274	Thyme	274	Oat bran bread	120	Avocado	81
Rice bran	63	Sage	274	Hazelnut	113	Garnet	38
Buckwheat	28	Tarragon	274	Sesame	105	Watermelon	35
Pearl barley	24	Oregano	237	Walnut	98	Orange	30
Corn	24	Bay leaf	180	Flax seeds	87	Kiwi	25

When compiling a diet of foods containing folic acid, you need to remember that when cooking and frying meat and vegetables, up to 95% of vitamin B9 is lost, when grinding grains, chopping herbs - up to 80%, when boiling eggs - about 50%, when freezing - up to 70%, with canning - up to 85%. Therefore, it is preferable to include fresh foods in the diet and, if necessary, use dietary supplements or preparations with vitamin B9. Dried leaves contain more folic acid than fresh leaves.

Preparations with vitamin B9

Folic acid is contained in many vitamin complexes, it is produced both as a monopreparation "Folic acid", and as a component of B-complex vitamins. The dosage and duration of taking folic acid preparations is prescribed by the doctor. Usually recommend drugs Folacin, Folio, multivitamin complexes Vitrum, Neuromultivit, Neurovitan, dietary supplements Doppelherz, Alphabet.

To prepare and support pregnancy, take the drug Elevit Pronatal, which contains folic acid in an optimal dosage. It can also be taken with breastfeeding.

Limitations and contraindications to the use of folic acid

Folic acid, despite the enormous benefits for the body, has limitations in its use. Of course, it is not prescribed additionally for individual intolerance and hypersensitivity to the components of the preparation containing this substance. Folic acid is contraindicated in malignant tumorsbecause it is able to spur the division of cancer cells. In the case of such diseases, drugs are prescribed that inhibit the activity of even the folic acid that is produced in the intestines. Other contraindications for prescribing folic acid preparations can be:

impaired absorption of vitamin B12;
lack of cobalamin in the body;
violation of metabolism and absorption of iron.

IN childhood vitamin B9 preparations are rarely prescribed, in small doses and for very clear medical reasons, and the intake is monitored by a doctor.

Side effects of the vitamin

The most important side effect of vitamin B9 is a violation of the assimilation of vitamin B12, which can lead to a deficiency of this substance, fraught with impaired nervous and cardiovascular activity.

Other possible side effects are typical signs of intoxication - nausea, itchy skin rash and erythema, bitterness in the mouth, flatulence, and also warn of more severe allergic consequences in the form of bronchospasm, angioedema. Side effect may become high fever, increased pressure, heart pain.

Special instructions when taking vitamin

If additional intake of vitamin B9 preparations is necessary, some special conditions for its assimilation must be taken into account. When carrying out hemodialysis, it is necessary to increase the dose of folic acid intake. When taking antacids, folic acid is allowed to be consumed 2 hours before the drug, and during treatment with Kolestyramine, the drug is drunk either 4 hours before folic acid, or an hour after.

For anemia caused by vitamin B12 deficiency, folic acid is not prescribed because it can mask neurological complications (this limitation does not apply to pregnant and lactating women). Taking antibiotics can lead to underestimated results of the analysis of the content of folate in the body.

Interaction of the vitamin with other substances

When folic acid interacts with other substances in the body with medications, its activity is either increased or suppressed. For example, estrogen replacement therapy practically suppresses the effect of vitamin B9. A combination with alcohol-containing drugs, antimetabolic and antihyperlipidemic agents has a destructive effect on him.

Interaction of vitamin B9 with certain substances

Riboflavin (vitamin B2)	Decomposes vitamin B9
Zinc	Forms insoluble complexes with vitamin B9 and disrupts its absorption
Vitamin C	Promotes the preservation of vitamin in tissues
Corticosteroids	Flush out vitamin B9 from tissues
Cyanocobalamin (vitamin B12)	Enhances the action of vitamin B9
Aspirin in high doses	Lowers vitamin levels
Sulfonamides	Impair vitamin absorption

Vitamin B9 antagonists are also barbiturates and antiepileptic drugs, anti-tuberculosis drugs. Drugs for the treatment of inflammatory diseases of the urinary tract disrupt the metabolism of folic acid in tissues.

Indications for the use of the vitamin

First of all, vitamin B9 is recommended in preparation for conceiving a child, during pregnancy and breastfeeding, in order to avoid the risk of intrauterine growth disorders. Another key purpose of the vitamin is various types of anemia, diseases of the blood and hematopoietic organs.

Indications for prescribing folic acid are intestinal diseases, liver diseases, nervous disorders, certain types of dermatoses (psoriasis, vitiligo, eczema). Folic acid is recommended in the perimenopausal period to relieve a woman's condition.

The need for vitamin B9 increases with the following diseases and conditions:

stress;
prolonged diarrhea;
prolonged high temperature;
hemodialysis.

An additional intake of folic acid is definitely recommended after surgery on the stomach and intestines.

Vitamin B9 - general instructions for use and dosage

Vitamin B9 preparations (often just folic acid in their name) are available in tablets and powders. Unless the doctor recommends a different regimen, usually take 1 tablet a day after or during meals, preferably in the morning.

Most often, one tablet contains 1 mg active substance... There are forms with 400 mcg of folic acid - this is a necessary single dose to replenish the lack of this substance in the body. For the prevention of anemia, take 1, and for treatment - 3 mg per day. In preparation for conception and in the first trimester of pregnancy, take 2 tablets (800 mcg per day), with lactation - 300 mcg per day. Children are allowed, if necessary, to take vitamin B9 only from the age of 3, a quarter of a tablet per day.

The course of treatment is usually 2 months, maintenance therapy lasts at the discretion of the doctor for another 2-3 months.

Vitamin B9 for skin and face

Preparations containing folic acid are actively used in dermatology, since they promote the rapid division of skin tissue cells, thereby accelerating the healing and recovery processes. There is some evidence that folic acid may be beneficial to aging skin through its regenerative properties. Vitamin B9 has been shown to be highly effective in treating early forms of psoriasis and is able to significantly alleviate the manifestations of vitiligo.

Another valuable quality of vitamin B9 for the skin is its antioxidant properties, active participation in redox reactions at the cellular level, the ability to influence the restoration of DNA of cells damaged, for example, by ultraviolet solar radiation. Folic acid is included in products that reduce the signs of photoaging of the skin. There is some evidence of the effect of folic acid on the synthesis of amino acids necessary for the restoration of collagen fibers in the dermal layer of the skin, which can improve its elasticity.

Folic acid is recommended to be taken additionally for acne and acne, since its complex effect on different systems the body helps to significantly soften inflammatory processes and accelerate skin healing, avoid the appearance of stagnant spots and pigmentation disorders. In the treatment and prevention of hair loss good results showed a joint intake of vitamin C and folic acid.

Analysis for the content of vitamin in the body

A doctor may recommend testing the level of vitamin B9 in the blood in order to assess its level when planning a pregnancy, to develop nutritional recommendations to clarify the causes of certain health disorders, such as anemia, enteritis, gastritis, esophagitis and glossitis.

It is recommended to donate blood for analysis in the morning on an empty stomach, so that at least 8 hours have passed after the final meal, and you can drink water without restrictions. Half an hour before the test, you must not smoke, it is advisable not to strain physically and emotionally.

The reference value (norm) is considered to be an indicator of 7 –39.7 nmol / l (or, in other units - 3.1–17.5 mg / l). The reason for exceeding these values \u200b\u200bis usually an overdose of preparations containing vitamin B9, and too low values \u200b\u200bmay indicate a lack of vitamin due to the predominant use of food that has undergone temperature cooking, due to poor absorption of it or due to increased need during pregnancy. breastfeeding, hemodialysis or malignant neoplasms.

The norms for the concentration of vitamin B9 in the blood vary depending on age, gender, research methodology and other factors that are often indicated on the form laboratory research or explained by a doctor.

Folic acid is the key to the health of a pregnant woman and her unborn baby. For the additional intake of vitamin B9 and the choice of drugs with its content, see the video below.

Encyclopedias

ABOUT vitamin B9 - folic acid, we can say that it is a "vitamin from the leaves." The word "leaf" in Latin sounds like "folicum", and vitamin B9 was first isolated from green spinach leaves.

Vitamin B9 is soluble in water, easily destroyed in the light and during cooking. High temperatures are detrimental to vitamin B9, but even at room temperature it breaks down if food is stored for a long time. Therefore, you should not store fruits and vegetables for a long time, and it is better to prefer raw salads to boiled and stewed dishes.

What foods contain vitamin B9 (folic acid), sources of vitamin B9

Many foods are rich in folic acid, and above all, of course, leafy green vegetables and herbs: green salad, parsley, cabbage, green tops of many vegetables; leaves of black currant, wild rose, raspberry, birch, linden; dandelion, plantain, nettle, mint, yarrow, runny, etc.

Beets, peas, beans, cucumbers, carrots, pumpkins, cereals, bananas, oranges, apricots - the list of plant foods is very large, and their listing will take up a lot of space. Of animal products, vitamin B9 contains: meat - beef, pork, lamb, animal liver, chicken and eggs, cheese, cottage cheese, milk, fish - tuna and salmon. In a certain amount, folic acid can be produced in the intestines, provided that the microflora is healthy.

The role and significance of vitamin B9 (folic acid)

The role of folic acid in our body is very important - without it, normal production of red blood cells is impossible. Thanks to folic acid, a protein containing iron is synthesized in hemoglobin - after all, it is she who delivers the carbon molecules necessary for this reaction. The composition and quality of blood, carbohydrate and fat metabolism will be in order if there is enough folic acid; otherwise, anemia develops.

The synthesis of nucleic acids, the molecules of which contain hereditary information, is also not complete without vitamin B9. Tens of trillions of our cells grow, develop and renew themselves thanks to vitamin B9, which is also responsible for appetite and normal digestion.

Serotonin, the hormone of joy, is produced in sufficient quantities if the body has enough folic acid, but today there are very few people who do not lack it. Isn't this the reason for the many neuroses and depressions that even young, hard-working people talk about today?

Substances synthesized in the brain with the help of vitamin B9 contribute to the timely transmission of nerve impulses, as well as the production of special hormones that allow the body to effectively defend itself against stress.

Lack and excess of vitamin B9 (folic acid)

Our attitude towards stress and unpleasantness depends on having enough folate. If it is not enough, a person still tries to solve problems and cope with them, but without enthusiasm, and by no means in the best mood. In this case, more adrenaline is thrown into the bloodstream, and instead of being active and energetic, to understand the situation with optimism, a person begins to show aggression and discontent.

About a third of all patients who seek help from psychiatrists suffer from a serious deficiency of folic acid. It is worth applying it additionally, and diseases are alleviated.

During pregnancy, a lack of folic acid can cause serious disturbances and even abnormalities in the development of the fetus. Moreover, the anomalies are very serious: cerebral hernias; defects of the neural tube, which is the rudiment and basis of the entire nervous system in animals and humans; hydrocephalus - dropsy of the brain, or anencephaly - its complete absence; various congenital mental pathologies and mental retardation.

Premature birth, premature rupture of the amniotic membrane and the birth of a premature baby can all be avoided if a woman gets enough folic acid during pregnancy. After giving birth, it helps relieve depression, so women just need to always include in their diet as many foods with folic acid as possible.

If puberty is delayed in girls, then folic acid will help bring this process back to normal; the period of menopause, on the contrary, can be postponed if you always eat foods with folic acid in sufficient quantities.

Skin problems can also be prevented by monitoring the intake of folic acid in the body: psoriasis, vitiligo, acne are unlikely to appear in people who have enough of it.

Symptoms that can be seen in people with a lack of vitamin B9 appear quite clearly: fatigue, weakness and headache, pallor, irritability and insomnia, forgetfulness and poor memory.

In the case of an acute shortage of folic acid, a person becomes not just aggressive, but hostile to the world around him, mania and paranoia develop, his appetite and weight are lost.

Vegetarians are not deficient in vitamin B9, as they eat a lot of vegetables and greens. As for people who often consume refined, digested and canned food, they need to take vitamin B9 as part of vitamin complexes, otherwise the body's needs will remain unmet.

With a severe deficiency of vitamin B9, the most dangerous disease develops rapidly - megaloblastic anemia, which requires urgent treatment. Otherwise, a fatal outcome is very likely.

Excess folic acid is rare, and it is almost impossible to get it from food - it is impossible to eat enough greens to cause hypervitaminosis.

When taking synthetic vitamin B9 in large doses, children may experience various digestive disorders, increased excitability, and in adults, in addition, sleep disturbances occur.

Daily requirement for vitamin B9 (folic acid)

Folic acid is needed by the body in very small quantities - only 200 mcg per day, but regularly. Pregnant women need twice, and sometimes three times more - it depends on the course of pregnancy and health characteristics.

However, it is not so easy to get folic acid from food: about half of it is lost during digestion, under the influence of alcohol, drugs, liver dysfunctions, and also with a deficiency or excess of other substances. With a lack of vitamin B12, folic acid is not absorbed, and with an excess of methionine, which is especially rich in meat and cheese, it is quickly consumed. Without vitamin B12, a sufficient content of vitamin B9 in the body is generally impossible, so you should always monitor the balance of these two substances.

Cells deprived of vitamin B12 do not retain vitamin B9 either, and this can cause an interruption in the process of their division: here is a growth retardation, especially dangerous for pregnant women - after all, the fetus, if it does not have enough vitamin B9, will become unviable.

An additional amount of vitamin B9 is required for those who love to sunbathe in the sun, lead an active lifestyle, and especially for children and adolescents, in order to ensure their normal growth and development. Enough vitamin C should also be supplied with folic acid.

Folic acid deficiency is one of the most common types of hypovitaminosis. It is known that healthy gut microflora can synthesize vitamin B9, however modern medicine often uses antibiotics to treat various diseases.

How to maximize vitamin B9 (folic acid)

Probably, today there are almost no people who have never been treated with antibiotics - as a result, the intestinal flora is destroyed, and there is no one to synthesize folic acid. In such cases, it is necessary to take complexes with bifidobacteria, often there are live yoghurts and biokefir in order to restore the intestinal flora in all possible ways.

Remember that vitamin B9 is highly degraded during heat treatment, so try to cook food quickly and in a container with a closed lid. Food that can be eaten raw should not be cooked at all - eat greens and vegetables raw, as they contain folic acid in the best possible form.

Unfortunately, fresh milk, in which there is a lot of vitamin B9, is not available to us, and it does not remain in pasteurized and boiled milk. Therefore biologically active additives folic acid should not be neglected.

Gataulina Galina
for the women's magazine InFlora.ru

When using and reprinting the material, an active link to the women's online magazine InFlora.ru is required

The first source of vitamin B9 found in scientific research was spinach. Since it was the leaves of the plant that were rich in biologically active substance, the name "folic acid" from the Latin word "folium" - "leaf" was assigned to it. The date of the scientific discovery falls on 1941. After 4 years, its synthetic analogue was obtained.

The participation of vitamin B9 in body processes

One of the main missions of folic acid in the body of any person is to ensure the processes of hematopoiesis. Thanks to its participation, erythrocytes and a number of amino acids are produced, protein and hemoglobin are synthesized, the multiplication of cancer cells is stopped and the immune response improves.

Vitamin B9 helps in the functioning of the nervous system - increases a person's resistance to stress and reduces the risk mental disorders, depression, irritability and sleep disorders. Under its influence, appetite improves and the digestive tract functions more smoothly, provides a healthy and beautiful appearance of nails and hair. Thanks to its ability to quickly regenerate tissue, folacin becomes an aid in the fight against acne, acne and other skin problems.

Folic acid is important for the reproductive system of women. It is recommended to consume it in the required amount not only in the process of bearing a child, but also at the stage of planning motherhood. This helps prevent physical and mental abnormalities in the development of the fetus, anemia, excessive excitability of the nervous system, miscarriage and premature birth. Nursing mothers are shown an additional intake of this biologically active substance in order to replenish their reserves and sufficiently cover the needs of a growing child's body.

Daily intake of vitamin B9

The recommended daily intake of folic acid for each adult body is 400 mcg. During pregnancy, this indicator doubles, breastfeeding - one and a half times. Children up to one year of age for normal development need to receive about 50 mcg of folacin daily, up to seven years - 300 mcg.

An increased daily intake of vitamin B9 (no more than 1000 mcg) can be prescribed:

athletes and people with active physical activity; adolescents during puberty; women who regularly use birth control pills; if some drugsfor example antibiotics, diuretics, iron and anticonvulsants; people with an unstable psyche and low stress resistance; in the post-traumatic period, with a weakened immune system.

Folic acid deficiency

The manifestations of an insufficient amount of vitamin B9 in the body can be sleep disturbances, headaches, absent-mindedness, pale skin color, inflammation of the mucous membranes oral cavity, chronic fatigue, apathy, irritability. People who have crossed the forty-year mark, against the background of its deficiency, often exacerbate diseases of the digestive tract, proteins are poorly absorbed and toxins accumulate. The result is unhealthy skin, weight loss and poor appetite.

The risk of folate deficiency is increased in alcohol abusers, pregnant and lactating women, and women with cervical dysplasia. Its lack is often observed in the elderly, as well as in the case of an unbalanced diet food at any age.

Against the background of vitamin B9 deficiency, immunity is weakened, the risk of stroke, heart attack and atherosclerosis increases. The work of the gastrointestinal tract is deteriorating. Expectant mothers have problems with the normal course of pregnancy - there is a threat of anemia, premature birth.

Excess folic acid

Hypervitaminosis or excessive amounts of folacin is rare and is possible only if it is obtained in synthetic form. Getting it in excess with food is unrealistic. An overdose of folic acid is fraught with problems in the digestive tract, insomnia and neurological disorders.

It is important to remember that in order to replenish the deficiency of folacin, it is necessary to simultaneously receive in sufficient quantities ascorbic acid, as well as vitamins B12 and B6. Meals should be varied and balanced.

You can get folic acid by using:

a wide variety of greens (cilantro - 62 mcg, spinach - 195 mcg, basil - 68 mcg, arugula - 97 mcg, chives - 105 mcg); meat products and fish (liver - 240 mcg, salmon fillet - 26 mcg, tuna - 20 mcg); legumes and nut crops (red beans - 100 μg, white beans - 60 μg, peas - 65 μg, peanuts - 250 μg, walnuts - 70 μg, hazelnuts - 70 μg); dairy products (brie cheese - 150 mcg, camembert - 95 mcg, cottage cheese - 25 mcg).

Every modern person has the idea that for the normal functioning of his body, a certain amount of vitamins and minerals is needed per day. Also well-known today is the fact that our body synthesizes some trace elements and vitamins on its own, while others can only come from the outside with one or another food consumed. That is why it is imperative to eat a healthy and balanced diet to keep you healthy.

Among all vitamins and minerals, our body needs vitamin B9 in sufficient quantities. What this vitamin is for and what role it plays in the body, you will learn from this article.

What is folic acid?

Vitamin B9 (folic acid) belongs to the water-soluble B vitamins, which play an extremely important role in the normal functioning of the body.

In a very small amount, it is synthesized in our body by the microflora of the large intestine, but a frantic rhythm modern life, constant stress, lack of sleep and improper nutrition almost completely nullify what our body produces on its own.

Meanwhile, this substance is indispensable for the normal functioning of almost all organs and systems, therefore it is very important to balance the diet in such a way that B9 (vitamin) is supplied in the required amount with the food consumed.

Why does our body need B9?

Its benefits, indeed, are difficult to overestimate. In addition to the fact that a sufficient amount of it ensures a normal metabolism, has a positive effect on the functioning of the nervous system, stimulates appetite, it is also of great importance in such processes:

in the synthesis of DNA, as well as maintaining the integrity of its structure;
cell growth;
the production of enzymes that prevent the appearance of neoplasms;
in improving the functioning of the immune system;
support of the cardiovascular system;
in the synthesis of amino acids;
regulation of the processes of inhibition and excitation of the nervous system.

What role does B9 play in the functioning of the female body?

B9 is a vitamin that is simply necessary for the female body. One of the main tasks performed by this vitamin is its positive effect on the formation of new cells. This, in turn, promotes healthy hair growth, strengthening nails, active regeneration of the skin of the face and the whole body. Also, this substance reduces the risk of oncological diseases ovaries and mammary glands.

Since in most cases women are much more emotional than the stronger sex, for many women it will be very useful to have such a property of folic acid as its participation in the production of serotonin - a substance better known as the "hormone of happiness" or "hormone of joy."

The benefits of folic acid for the male body

B9 is directly involved in the formation and growth of new cells in our body, which means that its deficiency can lead to a significant decrease in the number of active sperm. This can significantly reduce a man's ability to conceive a child.

Also, a sufficient amount of this substance reduces the risk of the formation of gene mutations in future male offspring. Lack of folic acid in adolescence is fraught with violations of the process of puberty.

Folic acid and pregnancy: what you need to know?

While carrying a baby, the female body needs folic acid much more than usual. It is especially important to get the required amount in the first trimester of pregnancy, when the whole nervous system future crumbs.

It has been scientifically proven that maintaining a sufficient level of B9 in the female body a few months before pregnancy significantly reduces the risk of pathologies of intrauterine development of the child. The accepted norm for the need of a woman carrying a child in vitamin is 0.6 mg per day.

B9 is a vitamin that takes part in the process of cell division of tissues and organs of the future baby, as well as their proper development and growth. Also, the vitamin is involved in the process of hematopoiesis, it is thanks to it that leukocytes, erythrocytes, and platelets are formed.

What foods are rich in folic acid?

Folic acid earned its name from the Latin word for folicum, which means leaf. Based on this, it becomes clear that green leafy vegetables are rich in vitamin B9.

It is worth saying that it is almost completely destroyed when exposed to high temperatures, which means that thermally processed foods are unlikely to become a sufficient source of it. When choosing foods that contain a large amount of substance, it is best to give preference to those that you can eat raw: this is how vitamin B9 is best absorbed. In what products it is contained and in what quantity, you can read below (μg B9 per 100 g of product):

asparagus - 262;
raisins - 260;
sunflower seeds - 240;
beef liver - 240;
peanuts - 240;
soybeans - 200;
lentils - 180;
beans - 160;
porcini mushrooms - 140;
beans - 128;
parsley - 117;
cod liver - 110;
flax seeds - 108;
avocado - 90;
spinach - 80;
walnut - 77.

Eat as many of the listed foods as possible if you want to get enough B9 (vitamin) in your body. Foods that do not need to be thermally processed, as mentioned, will be the best source of this substance.

What vitamin complexes contain folic acid?

Today it will not be difficult to buy one or another vitamin, or their complex: each pharmacy offers the widest selection of the most modern and effective drugs. If we talk about what vitamins B9 contains, then the simplest and most affordable drug is called "Folic acid". Release form - tablets containing, as a rule, 1 mg of the substance.

If you want to purchase a complex vitamin supplement containing B9, then pay attention to the following preparations:

Complivit;
Foliber;
Maltofer;
Efalar;
"Doppelgerts asset".

How to understand that the body lacks vitamin B9?

A lack of this substance can threaten the development of many serious diseases, therefore, it is very important to diagnose and fill its deficiency in time. Vitamin deficiency symptoms can include:

a decrease in hemoglobin levels, which is manifested by excessive pallor, as well as weakness;
decreased appetite, which occurs due to insufficient production of hydrochloric acid in the stomach;
frequent mood swings, depressive conditions;
excessive brittleness of nails, deterioration of hair condition, as well as their loss and others.

If you have these and any others alarming symptoms, then you need to see a doctor who will carefully examine you and prescribe the necessary treatment, as well as give recommendations about nutrition.

It should be remembered that folic acid, like all other trace elements and vitamins, is necessary for the normal functioning of your body. Smoking, alcohol consumption, lack of sleep, unbalanced nutrition - all this leads not only to the destruction of B9 in the body, but also to its poor digestibility with ingestion. Therefore, in order to feel good and not complain about health, you need to eat correctly, in a balanced way, which will enable your body to receive everything essential vitamins and trace elements.

Is it possible harm to the body from the use of vitamin B9?

The harm to our body from the described vitamin is possible only if its consumed amount significantly exceeds the norm. That is why it is very important to consult a specialist before using any preparations containing B9.

In case of an overdose, kidney problems, disruptions in the digestive tract, increased nervousness, sleep disorders and some other ailments are possible.

In conclusion, I would like to say that vitamin B9, like all others, should be ingested with healthy food. To do this, it will not be superfluous to adjust your diet in such a way that the body receives all the trace elements and vitamins it needs with food, only in this case there will be no need to take any additional drugs, and you will always feel vigorous and healthy.