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Vitamin B9 - the happiness vitamin - folic acid

A deficiency of folic acid belongs to the most frequent vitamin deficiencies. A latent folic acid-deficiency is very common in the industrial states. Thus a continuous supplementation of our food with folic acid may be recommended by all means.
 
Sensitive vitamin ...
Natural folic acid is extremely sensitve. Long storage, light and heat destroy the vitamin. Synthetic folic acid whereas, which is often added to food, is very stable. Nevertheless, natural folic acid is absorbed in a better way. If you take folic acid as a food supplement, you should always take it when eating. The absorbtion of folic acid is assited by other B-vitamins, especially vitamin B12. The folic acid level in the blood is lowered under continous consume of alcohol, birth control pill and aspirin.
 
Happiness hormones ...
Folic acid is involved in the production of the happiness hormones serotonin, noradrenalin and dopamine. The vitamins B1, B6, B12 and folic acid work together very closely there. When suffering from a folic acid deficiency, depressions may occur frequently. Thus folic acid is used in psychical diseases and neurologic disturbances successfully.
 
The pregnancy vitamin ...
At folic acid deficiency a neural tube defect, an abnormalism of the unborn baby may occur in the first weeks of pregnancy, which is often called "open back". This may be avoided by an early enough taking of folic acid (400 mcg), ideally already 2 months before pregnancy. So think of folic acid when having the wish to have children!
 
Homocystein ...
According to latest studies homocysstein is regarded to be a risk factor for aterioskleosis and as a consequence for apoplexia or heart attack. The combination of vitamin B6, vitamin B12 and folic acid may lower the homocytein level about 30 - 60 %. The recommended preventive dosages are: vitamin termed in high doses, a zinc deficiency may occur.
 
Morever applied Nutritional Medicine is reating the following disease patterns with folic acid: anemia, osteoporosis and cervical cancer, which may evolve, if the birth contol pill is taken at a too low folic acid level.
 
Literature: Gesund durch ausreichend Vitamine, Mineralstoffe & Spurenelemente, Nährstoff-Akademie Salzburg; ISBN: 3-902472-00-6

DOSAGE - VITAMIN B9

RDA* 200 mg
Nutritional/medical dosage 200 - 2.000 mg
*RDA = Recommended daily allowance  

Vitamin B9 - sources

  mg/100g 400 mcg corresponds to:
yeast 1200,0 33 g = 1 1/2 cubes
wheat germs 520,0 77 g = 5 tablespoonfuls
pork liver 200,0 200 g = 1 portion
fennel 93,0 430 g = 4 pieces
spinach 66,3 603 g = 4 portions
chinese cabbage 64,7 617 g = 4 big portions
asparagus 60,2 664 g = 4 1/2 portions