Vitamin B9

What is it?

Folic acid is the synthetic form of folate, one of the B complex vitamins. It is also known as vitamin B9. In the world of health professionals, the two names are often used interchangeably. It is important to note however that they are in fact, different.

Why is it important?

Vitamin B9 is essential for the development of a healthy central nervous system and supports proper brain function, playing an important role in mental and emotional health.*

For pregnant women, it helps prevent brain and spine birth defects, most notably neural tube defects (NTD) in newborns.*

For infants and children it is especially important for tissue growth and cell function, supporting DNA and RNA synthesis.*

Vitamin B9 works with vitamin B12 in the production of red blood cells and helps the body use iron.*

What myths are there?

There is extensive research for folic acid to date regarding cancer, heart disease and depression, but results are still mixed and nothing is conclusive.*

What’s the risk of deficiency?

It is sometimes difficult to get enough vitamin B9 from natural sources, particularly leafy vegetables. However, since folic acid is now present in many fortified foods such as bread, cereal, pasta and price, there is very low risk of deficiency.

For children, given how picky eaters they can be with leafy greens, we decided it was important to include some vitamin B9.

How much is recommended?

The FDA currently recommended daily intake (RDI) for vitamin B9 is 400 mcg for children age 4 and older. For children ages 3 and younger, the recommended daily intake is 200 mcg.

Pregnant and nursing women need twice as much vitamin B9 as other adults. For this group, the FDA currently recommended daily intake (RDI) is 800 mcg per day.

The Food and Nutrition Board at the US Institute of Medicine current recommended daily allowance (RDA) for vitamin B9 is as follows:

• 0-6 months: 65 mcg (adequate intake)
• 7-12 months: 80 mcg (adequate intake)
• 1-3 years: 150 mcg
• 4-8 years: 200 mcg
• 9-13 years: 300 mcg
• 14-18 years: 400 mcg
• 19+ years: 400 mcg

Adequate Intake is used when evidence is insufficient to develop an RDA; intake at this level is assumed to ensure nutritional adequacy.

What foods are rich sources?

The best sources of natural vitamin B9 are mainly leafy vegetables, fruits and beans.

• 1/2 cup spinach (boiled): 131 mcg
• 1/2 cup black eyed peas (boiled): 105 mcg
• 4 spears asparagus (boiled): 89 mcg
• 1/2 cup brussels sprouts (boiled): 78 mcg
• 1 oz beef liver (braised): 72 mcg

In 1999, the FDA began requiring manufacturers to add folic acid to many fortified grain products such as bread, cereal, pasta and rice.

What’s the risk of getting too much?

Vitamin B9 is water-soluble, which means that the body can't store it. If the body can't use all of the vitamin, it will simply eliminate the excess.

However, research indicates that large amounts of folic acid might “mask” vitamin B12 deficiency.*

We recommend you seek the advice of your pediatrician or primary medical care provider before making changes to your child’s nutrient intake.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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