Vitamin+B9+(Folic+Acid)

Also called folacin and folate. Folic acid is a synthetic form, folate is form present in food Body can store some of it in the liver, but daily intake is necessary to maintain a constant blood level.

Functions
-Involved in formation of amino acids (components of all living cells). -Involved in synthesis of DNA/RNA. -Essential role in metabolic processes of the brain and nervous system, in particular the synthesis of neuromediators responsible for transmitting nervous impulses. -Growth -Formation of hemoglobin -Synthesis of DNA and the neural tube in the fetus -Cell Division -Metabolism of Protein

Daily Needs

 * AGE || QUANTITY ||
 * 0-6 months || 65mg ||
 * 7-12 moths || 80mg ||
 * 1-3 years || 150mg ||
 * 4-8 years || 200mg ||
 * 9-13 years || 300mg ||
 * 14+ years || 400mg ||
 * Pregnant Women || 600mg ||
 * Breastfeeding Women || 500mg ||

Pro-Vitamins
B-Complex,B5, B8, B12, and C

Anti-Compounds
Alcohol, Coffee, Stress, Tobacco

Deficiency
Symptoms: -Anemia through a decrease in the number of red blood cells -Weight Loss -Diarrhea -Fatigue -Frequent Infections -Tongue that is red and smooth -Irritability

Severe Cases: -Mental Problems -Epilepsy -Depression

Excess
-More than 1mg. Can mask a B12 deficiency. -Can interfere w/ anticonvulsant medication

Doses higher than 5000mg/day can cause: -Digestive Problems -Irritability -Confusion -Disruption of sleep cycles -Allergic Reactions

Food Sources

 * FOOD || QUANTITY || VITAMIN B9 ||
 * Fowl Giblets, grilled or braised || 100g. (3oz.) || 345-770mg ||
 * Lamb or Calf Liver, sautéed || 100g. (3oz.) || 331-400mg ||
 * legumes, cooked || 100g. (3oz.) || 229-368mg ||
 * Pork Liver, braised or sautéed || 100g. (3oz.) || 163-260mg ||
 * Spinach, boiled || 125ml. (½ cup) || 139mg ||
 * Asparagus, boiled || 125ml. (½ cup) || 134mg ||
 * Enriched Pasta, cooked || 125ml. (½ cup) || 120-125mg ||
 * Flax Seeds || 125ml. (½ cup) || 108mg ||
 * Soy Beans, boiled and sautéed || 125ml. (½ cup) || 83-106mg ||
 * Broccoli, boiled || 125ml. (½ cup) || 89mg ||
 * Romaine Lettuce || 250ml. (1 cup) || 64mg ||
 * Sunflower Seeds, roasted || 60ml.(¼ cup) || 78mg ||
 * Sunflower Seeds, butter || 30ml.(2 tablespoons) || 78mg ||
 * Beets, cooked || 125ml. (½ cup) || 72mg ||
 * Soy Beans, sprouted || 125ml. (½ cup) || 64mg ||
 * Spinach, raw || 250ml. (1 cup) || 61mg ||
 * Orange Juice || 125ml. (½ cup) || 58mg ||
 * Brussel Sprouts, cooked || 4 sprouts (80g.) || 50mg ||
 * Gumbo (okra), boiled || 125ml. (½ cup) || 39mg ||
 * Nuts, Hazelnuts, Filberts, dried, unblanched || 60ml.(¼ cup) || 33mg ||

Therapeutic Applications
-Neural Tube Defects -Prevention of cardiovascular dis-eases, combined w/ B6 and B12, in order to control the level of homocysteine -Prevention of colorectal cancer (preliminary studies) -Miscarriage

Dosages
-Neural Tube: 400mcg. A month before conception or 4mg. If there has already been a history of neural malformation -Miscarriage: 800-1000mcg/day -Control of homocysteine: 650-800mcg/day combined w/ B5 and B12