In pregnant women, vitamin B9 (also called folates), in synergy with vitamin B12, plays an essential role in the production of genetic material (DNA, RNA) and amino acids necessary for cellular growth and the growth of maternal tissues. Vitamin B9 is also necessary for the formation of red blood cells (prevention of anemia). It participates in the synthesis of neurotransmitters including dopamine, adrenaline, and noradrenaline, thus enabling normal functioning of the nervous system and psychological functions. Vitamin B9 also contributes to the normal metabolism of homocysteine, a sulfur-containing amino acid which, when present in excessive amounts, is a risk factor for cardiovascular diseases. Lastly, vitamin B9 contributes to the normal functioning of the immune system and helps reduce fatigue.
- Recommended nutritional intake (per day):
- Infants: 70 µg
- Children: 100 to 250 µg
- Adolescents and women: 300 to 330 µg
- Adults: 300 to 330 µg
- Pregnancy and breastfeeding: 400 µg.
Note: 30% of women of childbearing age are at risk of vitamin B9 deficiency. In pregnant women, the consequences of a vitamin B9 deficiency are significant: abnormalities in the development of maternal tissues (placenta, blood circulation), fetal developmental abnormalities (spina bifida, anencephaly), fetal growth retardation, increased risk of prematurity. Vitamin B9 supplementation along with a diet rich in vitamin B9 ensures sufficient intake. It can extend the duration of pregnancy by up to one week and increase the birth weight of the child.
Natural sources of vitamin B9:
Foods rich in vitamin B9 include yeast, chicken livers, beef or veal livers, chicken, wheat germ, egg yolk, fennel, red beet, white cabbage, Brussels sprouts, cauliflower, chicory, endive, green beans.
Sources of vitamin B9 per 100 g: brewer's yeast: 1500 to 5000 µg, asparagus, fresh spinach: 100 to 250 µg, carrot, cabbage, green beans: 10 to 40 µg, wheat germ: 50 to 100 µg, chicken, egg: 10 to 90 µg, fresh cow's milk: 55 µg, liver (beef, veal, pork): 30 to 35 µg, fruits: 10 to 30 µg.
Increased need for vitamin B9:
Elderly individuals, alcoholism, depression, stress, fatigue, growth periods, intake of certain medications (antibiotics, anti-infectives), prevention of cardiovascular diseases, prevention of cervical cancer. The use of contraceptive pills reduces the body's utilization of vitamin B9. Regular consumption of alcoholic beverages, coffee, or black tea as well as a deficiency in magnesium, zinc, or vitamin C intake also have notable effects on the availability of vitamin B9.