Vitamin B9 deficiency: the most effective dietary supplements

Folates, also known as vitamin B9, are essential water-soluble nutrients that belong to the B vitamin complex. They play a key role in DNA synthesis, DNA repair and cell division, making them particularly important during periods of rapid growth, such as pregnancy and fetal development. In their natural form, folates are mainly found in plant-based foods, while folic acid, the synthetic form of vitamin B9, is commonly used in supplements.

Physiological Role of Folates

Folates are essential for the production of healthy red blood cells and help prevent megaloblastic anemia, a condition characterized by abnormally large and immature red blood cells. This vitamin also plays a fundamental role in homocysteine metabolism, an amino acid whose elevated levels are associated with an increased risk of cardiovascular disease. In addition, folates are involved in the synthesis of neurotransmitters, thereby playing an important role in mental and cognitive health.

Dietary Sources of Folates

Folates are present in a variety of foods, mainly of plant origin. Leafy green vegetables, such as spinach, cabbage and broccoli, are among the richest sources. Legumes, citrus fruits, mushrooms and nuts are also good dietary sources of folates. However, it is important to note that folates are sensitive to light, air and heat, which can lead to a reduction in their content during cooking or food storage.

Symptoms and Consequences of Folate Deficiency

A folate deficiency can develop in just a few months when dietary intake is insufficient. Symptoms of folate deficiency include: • Megaloblastic Anemia: Red blood cells become abnormally large, which reduces their ability to carry oxygen, resulting in extreme fatigue and weakness. • Gastrointestinal Problems: Loss of appetite, nausea and diarrhea are common symptoms. • Neurological Symptoms: Irritability, depression, confusion and memory problems can occur with prolonged deficiency. • Hair Loss and Premature Graying: Folate deficiency can also cause hair loss and premature graying. • Complications During Pregnancy: Folate deficiency in pregnant women increases the risk of neural tube birth defects in the fetus. People at increased risk of folate deficiency include those with digestive disorders, such as celiac disease or Crohn's disease, as well as chronic alcoholics, pregnant women, and individuals taking certain medications that interfere with folate absorption. These medications include antiepileptics, nonsteroidal anti-inflammatory drugs and certain antibiotics.

Supplementation and Prevention of Deficiencies

Folic acid supplementation is commonly recommended to prevent and treat deficiencies, particularly for women of childbearing age to reduce the risk of neural tube defects. Recommended doses generally range from 0.4 mg per day for healthy adults to higher doses for people at increased risk of deficiency.