Which Food Items Are Vitamin B9 Rich

Which Food Items Are Vitamin B9 Rich

Which Food Items Are Vitamin B9 Rich? 

Vitamin B9 is an essential nutrient for growth and regeneration in the body. Dark-green leafy vegetables like spinach, broccoli, kale, and asparagus and fruits—such as watermelons, oranges, and strawberries—are excellent sources of vitamin B9. 

Vitamin B9 supplementation curtails the risk of neural tube defects in infants. Therefore, since 1998, many governments have mandated domestic food manufacturing companies to fortify vitamin B9 in breakfast cereals, bread, spaghetti, rice, and the like. 

Vitamin B9 Supplements 

• Dosage and types. The most common dosages of vitamin B9 supplements are 400–800 mcg. Folic acid and folate are the two major types of vitamin B9 supplements. Folic acid is a synthetic product, while folate is naturally produced. Both types are readily absorbed in the intestines.

 • Fortification. Worldwide, many countries fortify breakfast cereals, bread, and rice with vitamin B9. In the US, the fortification program has proven effective over the years and has successfully reduced vitamin B9 deficiency to only 1% of the population.

• Pregnant women. Pregnant women should take a vitamin B9 supplement at a dose of 400 mcg daily immediately after confirming their pregnancies.

• Hypertension. Folic acid could lower blood pressure and curtail the risk of stroke. The suggested dose is 800 mcg daily for four years. 

• Depression. Antidepressants are less effective in patients whose blood levels of vitamin B9 are too low. Supplementation with vitamin B9 at a daily dose of 500 mcg has been found to improve the efficacy of Prozac in patients with depression.