Vitamin B9 is also known as folic acid derived from the Latin word "folium", meaning leaf; this is because large quantities of folic acid are found in leaves, particularly spinach leaves.
Vitamin B9 is water-soluble, sensitive to heat (and thus to cooking), air and light. Cooking, freezing and canning reduce the vitamin B9 content in food significantly.
This substance is produced by gut flora bacteria in the body, but the amount produced is not sufficient to cover daily requirements; for this reason, daily intake via dietary sources is necessary.

Roles

Vitamin B9 supports maternal tissue growth during pregnancy.
Folic acid supports normal blood formation.
It helps reduce fatigue, supports proper immune system function and normal psychological functions (memory, reasoning, concentration).

Requirements

It is relatively easy to obtain a sufficient vitamin B9 intake:

• The RDAs (Recommended Dietary Allowances) are low.


• This vitamin is found in plenty of dietary sources.


• It should be noted that pregnant and breastfeeding women have higher requirements.

Table of RNI (Reference Nutrient Intakes) for vitamin B9 :