The Vitamin Guide Series: A-Z – Volume 8 Vitamin B9 – Folic Acid

The Vitamin Guide Series: A-Z – Volume 8

Vitamin B9 – Folic Acid


Vitamin B9 more commonly known as folic acid is crucial for proper brain function & plays an important role in mental & emotional health.

It aids in the production of DNA & RNA (related to coding & expression of your genes), the body’s genetic material, & is especially important when cells & tissues are growing rapidly, such as in infancy, adolescence, & pregnancy…. Or if you’ve been tearing it up in the gym & you’re beginning to look like Arnie from the film Twins!

Folic acid also works closely with vitamin B12 to help make red blood cells & help iron have it’s full affect in the body.


 vitamin B9


Signs of Folic Acid Deficiency…

  • Fatigue
  • Mouth sores
  • Grey hair
  • Swollen tongue
  • Poor growth (also among the chief symptoms of malnutrition)



Other Related Issues…

Folate deficiency can cause diarrhea, anemia, loss of appetite, weight loss, sore tongue & a variety of other symptoms.

In a developing fetus, folic acid deficiency may cause birth defects such as spina bifida (a congenital defect of the spine) & anencephaly (a condition where a major portion of the brain & scalp are missing).

People who drink large amounts of alcohol may need extra folic acid to prevent a deficiency as alcohol can block the absorption of folate.

Of course it’s never a good idea to drink large quantities of alcohol.



The Benefits of Vitamin B9…

The benefits of folic acid include inhibiting colon cancer as well as preventing heart disease.

Both adults & children need folic acid to make normal red blood cells & to prevent anemia (red blood cell or haemoglobin deficiency of the blood).

Having enough folic acid is particularly important for women in early pregnancy as it can help prevent birth defects, including problems with the spine (neural tube defects) & brain.

Women who become pregnant & don’t consume enough folate are also more likely to have babies with a low birthweight or are premature.



The Optimal Amount of Vitamin B9…

  • Males age 14 & older should receive 400 mcg/day
  • Females age 14 – 50: should receive 400 – 800 mcg/day
  • Females age 50 & over should receive 400 mcg/day



Foods that Contain Vitamin B9….


  • Leafy greens such as spinach & turnip greens
  • Broccoli
  • Asparagus
  • Mushrooms
  • Liver
  • Dry beans & peas



The Bottom Line…

Vary your diet. Eat some colours (real food only) that you don’t usually eat. Red peppers, aubergines or a little turnip greens perhaps.

This will ensure you are varying your nutrient intake & ward off deficiencies.

By applying the Principles of Optimalism throughout your life you will more likely not experience vitamin or mineral deficiency.

By practicing the system & techniques you will have all bases covered & remain on top of your game.

Life is a fluctuating wave of experiences, so it’s up to you to ride those waves – you have a great surf board to help you do that when you use Optimalism.


Talk again soon


To Your Best Health

ShapeTrainer Daniel Grant



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