Vitamin B9 (folic acid)
Vitamin B9 – a water-soluble vitamin that helps build healthy cells, reduces the risk of cardiovascular disease. It does not remain in your body for very long, its excess is washed away from the body, so you can take it every day. It is important to balance your diet in such a way that you get this vitamin in the right quantities from food.
There are two forms of folic acid – synthetic and natural. Our body absorbs the synthetic form of folic acid much easier than the natural one.
Functions of vitamin B9 in the body
Folic acid is necessary for:
- formation of DNA (deoxyribonucleic acid) and RNA (ribonucleic acid)
The synthetic form of folic acid is found in:
The natural form of folic acid (called folate) is:
- leafy dark green vegetables (parsley, lettuce, early cabbage, broccoli and spinach)
Symptoms of vitamin B9 deficiency
When folate deficiency is manifested:
The daily requirement for vitamin B9:
Studies have shown that taking an increased dosage of folic acid to 400 μg during pregnancy significantly reduces the risk of miscarriages and birth defects.
With intensive training, the need for vitamin B9 increases, and the dose taken can be 600 μg per day. Elevated doses of folic acid (1200 μg per day) require extreme caution and can be taken depending on body weight and level of physical activity.
Folic acid is necessary for intensive physical exertion, it actively increases the adaptive capacity of the body to intensive physical loads in all phases of training.
Bodybuilders, taking higher doses of folic acid, will be able to recover faster and increase muscle mass, as vitamin B9 takes part in the synthesis of muscle proteins and promotes the regeneration of muscle tissue.