Are Vitamin B9 And Folic Acid The Same
Vitamin B9, also known as folate, is an essential nutrient that the body needs to perform various functions. It plays a vital role in cell growth and development, as well as in the production of DNA and RNA. Vitamin B9 is also essential for the production of red blood cells and the prevention of anemia.
Folic acid is the synthetic form of Vitamin B9, which is used in dietary supplements and fortified foods. It is also added to many processed foods such as bread, cereals, and pasta. The body converts folic acid into Vitamin B9, making it readily available for the body to use.
The Difference Between Vitamin B9 and Folic Acid
The primary difference between Vitamin B9 and folic acid is their chemical structure. Vitamin B9 is the naturally occurring form found in foods such as leafy greens, legumes, and fruits. Folic acid, on the other hand, is the synthetic form created in a laboratory.
While the two are similar in their function, the body absorbs and utilizes them differently. Vitamin B9 is easily absorbed by the body as it is in its natural form. Folic acid, however, needs to be converted into Vitamin B9 by the body's enzymes, which can be a problem for many people who lack these enzymes.
The Benefits of Vitamin B9 and Folic Acid
Vitamin B9 and folic acid offer many health benefits, including:
- Reduces the risk of birth defects
- Helps prevent anemia
- Reduces the risk of heart disease
- Helps prevent cancer
- Improves brain function and mental health
Vitamin B9 is particularly important for pregnant women as it can reduce the risk of birth defects in the baby's brain and spinal cord. Folic acid is also essential for women planning to conceive as it can reduce the risk of neural tube defects.
Sources of Vitamin B9 and Folic Acid
Vitamin B9 is found naturally in many foods, including:
- Leafy greens such as spinach and kale
- Fruits such as oranges and strawberries
- Legumes such as lentils and chickpeas
- Fortified cereals
- Meat such as liver and kidney
Folic acid can be found in many fortified foods such as bread, cereals, and pasta. It is also available in dietary supplements.
The Recommended Daily Intake of Vitamin B9 and Folic Acid
The recommended daily intake of Vitamin B9 varies by age and gender. The following are the recommended daily intake of Vitamin B9:
- Infants: 65-80 mcg
- Children: 150-300 mcg
- Adults: 400-1000 mcg
- Pregnant women: 600-800 mcg
- Breastfeeding women: 500-600 mcg
It is important to note that consuming too much Vitamin B9 or folic acid can be harmful. High doses can mask the symptoms of Vitamin B12 deficiency, which can lead to nerve damage.
Conclusion
Vitamin B9 and folic acid are not the same, but they are closely related. Vitamin B9 is the naturally occurring form found in foods, while folic acid is the synthetic form used in dietary supplements and fortified foods. Both offer many health benefits, including reducing the risk of birth defects, preventing anemia, and reducing the risk of heart disease and cancer. It is important to consume the recommended daily intake of Vitamin B9 and folic acid and avoid consuming too much, which can be harmful.