Vitamin B9 (Folate / Folic Acid)

Vitamin B9 is essential for DNA synthesis, cell division, and red blood cell formation. It is critically important before conception and during pregnancy to ensure healthy fetal development.

Functions and Benefits

DNA Synthesis & Repair: Vital for the production and repair of DNA and RNA, playing a key role in cell growth.

Fetal Development: Reduces the risk of neural tube defects (NTDs) like anencephaly and spina bifida during pregnancy.

Red Blood Cell Formation: Necessary for the maturation of red blood cells, helping to prevent megaloblastic anemia.

Heart & Brain Health: Regulates homocysteine levels for cardiovascular health and supports cognitive functions.

Recommended Daily Allowance (RDA)

Group	Age / Stage	RDA (μg/day)
Infants	0 – 12 months	65 – 80 μg
Children	1 – 13 years	150 – 300 μg
Adults	Men & Women (19+)	400 μg
Maternal	Pregnancy / Breastfeeding	600 / 500 μg

Top Food Sources (μg DFE)

Legumes: Lentils (179μg), Chickpeas (141μg).

Vegetables: Asparagus (134μg), Spinach (132μg).

Enriched: Spaghetti (180μg), White Rice (153μg).

Risks of Deficiency and Overdose

Deficiency

Causes megaloblastic anemia, fatigue, and pale skin. Increases the risk of fetal NTDs and developmental issues in children.

Overdose (1000μg+)

Excessive intake can mask Vitamin B12 deficiency, potentially leading to neurological damage over time.

Disease Prevention

Pregnancy Safety: Folic acid is vital between 21-28 days after conception to prevent spinal cord defects.
Genomic Stability: Folate deficiency can cause DNA mutations and chromosomal breakage, which are linked to cancer development.