Vitamin B9 Deficiency: Most Effective Dietary Supplements

Folates, also known as Vitamin B9, are essential water-soluble nutrients belonging to the B vitamin complex. They play a crucial 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 primarily 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 the metabolism of homocysteine, an amino acid whose elevated levels are associated with an increased risk of cardiovascular diseases. Moreover, folates participate in the synthesis of neurotransmitters, thus playing an important role in mental and cognitive health.

Dietary Sources of Folates

Folates are found in a variety of foods, mainly plant-based. Leafy green vegetables, such as spinach, cabbage, and broccoli, are among the richest sources. Legumes, citrus fruits, mushrooms, and nuts also constitute 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 decrease in their content during the cooking or storing of foods.

Symptoms and Consequences of Folate Deficiency

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

Supplementation and Prevention of Deficiencies

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