What is Vitamin B9
Vitamin B9, also known as folate or folic acid, is a water-soluble vitamin that is essential for the body. It is involved in many important bodily functions, including:
- DNA synthesis: Folate is essential for the production of DNA, the genetic material of cells.
- Cell division: Folate is needed for cell division, the process by which cells reproduce.
- Red blood cell production: Folate is needed for the production of red blood cells, which carry oxygen throughout the body.
- Neural tube defects prevention: Folate is important for preventing neural tube defects, and birth defects that affect the brain and spinal cord.
- Mental health: Folate is important for mental health, and deficiency can lead to depression and other mood disorders.
The recommended daily intake (RDI) of folate for adults is 400 micrograms (mcg). Folate is found in many foods, including:
- Dark green leafy vegetables, such as spinach and broccoli
- Citrus fruits, such as oranges and grapefruits
- Legumes, such as beans and lentils
- Whole grains
- Fortified foods, such as cereals and breads
A deficiency in folate is rare, but it can occur in people who have certain medical conditions, such as malabsorption disorders or alcoholism.
Is There a Difference Between Folate & Folic Acid?
Yes, there is a difference between folate and folic acid.
- Folate is the general term for vitamin B9, which is a water-soluble vitamin that is essential for cell growth and development. It is found naturally in foods such as leafy green vegetables, citrus fruits, beans, and lentils.
- Folic acid is a synthetic form of folate that is used in supplements and fortified foods. It is the same chemical compound as folate, but it has a different molecular structure. This makes it more stable and easier to absorb than folate from food.
The body can convert folic acid into folate, but this process is not always efficient. Some people, such as those with certain genetic mutations, may have difficulty converting folic acid into folate.
For most people, there is no difference between eating plants or foods that contain folate and using folic acid supplements. However, some people may prefer to take folate supplements because they are more readily absorbed by the body.
Here is a table summarizing the key differences between folate and folic acid:
| Feature | Folate | Folic acid |
|---|---|---|
| Chemical name | Vitamin B9 | Pteroylmonoglutamic acid |
| Natural form | Found in foods | Synthetic form used in supplements and fortified foods |
| Stability | Less stable than folic acid | More stable than folate |
| Absorption | Less efficiently absorbed by the body | More efficiently absorbed by the body |
Folate and folic acid are both forms of vitamin B9, but they have different chemical structures and absorption rates.
Folic acid is more stable and easier to absorb than folate but it is synthetically produced.
How Much Vitamin B9 Do You Need?
Below are the values of Vitamin B9 recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 65 mcg DFE |
| Infants 7–12 months | 80 mcg DFE |
| Children 1–3 years | 150 mcg DFE |
| Children 4–8 years | 200 mcg DFE |
| Children 9–13 years | 300 mcg DFE |
| Teens 14–18 years | 400 mcg DFE |
| Adults 19+ years | 400 mcg DFE |
| Pregnant teens and women | 600 mcg DFE |
| Breastfeeding teens and women | 500 mcg DFE |
Can You Take Too Much Vitamin B9?
Yes, it is possible to take too much vitamin B9. The tolerable upper intake level (UL) for folate is 1000 micrograms (mcg) per day for adults. This means that taking more than 1000 mcg of folate per day is unlikely to cause any harm.
Vitamin B9 in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| No value = | No data from reliable source |
| Amaranth | 21% |
| Arugula | 19% |
| Basil | 21% |
| Beet | 4% |
| Bok Choy | 16% |
| Borage | 3% |
| Broccoli | 4% |
| Brussel Sprouts | 15% |
| Buckwheat | 13% |
| Cabbage | 19% |
| Carrot | 5% |
| Cauliflower | 14% |
| Celery | 9% |
| Chervil | 1% |
| Chives, Garlic | 26% |
| Cilantro | 15% |
| Cress, Upland | 20% |
| Dill | 37% |
| Endive | 35% |
| Fennel* | 7% |
| Fenugreek* | 14% |
| Kale | 15% |
| Kohlrabi | 21% |
| Leek | 14% |
| Lettuce | 10% |
| Lovage | Reported to have. |
| Mustard | 4% |
| Nasturtium* | 2% |
| Onions | 5% |
| Parsley | 38% |
| Pea | 22% |
| Radish | 24% |
| Shungiku* | 11% |
| Sorrel | 3% |
| Spinach | 29% |
| Sunflower | 24% |
| Swiss Chard | 4% |
| Tat Soi | 40% |
| Tokyo Bekana | 20% |
| Turnip* | 48% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Vitamin B9 based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Vitamin B9
Click here for more information on Vitamin B9 from the National Institute of Health.
