Vitamin B9, also known as folate or folic acid, is a water-soluble vitamin that plays a crucial role in various bodily functions. It is an essential nutrient, meaning the body cannot produce it on its own, so it must be obtained through dietary sources. It’s important to note that while folate is essential for health, excessive intake of synthetic folic acid from supplements can have adverse effects, so it’s best to get most of your folate from natural dietary sources unless advised otherwise by a healthcare professional.
Good dietary sources of folate include leafy green vegetables (such as spinach and kale), legumes (such as lentils and chickpeas), citrus fruits, avocados, and fortified cereals and grains.
DNA Synthesis: Folate is necessary for the synthesis and repair of DNA, which is essential for cell division and growth.
Neural Tube Development: Adequate folate intake is crucial during pregnancy to prevent neural tube defects.
Homocysteine Metabolism: Folate, along with vitamin B12 and vitamin B6, helps the conversion of homocysteine to methionine.
Cell Growth and Repair: Folate plays a role in tissue growth, repair and A healthy functioning nervous system.
RDA
- Male – 400mcg DFE
- Female – 400mcg DFE