Vitamin B9 (folic acid, folate)

RDA is 200 to 400 micrograms.

Vitamin B9 is easily destroyed by heat, light and storage, so food should be as fresh as possible and cooked carefully.

The body stores some folic acid in your liver, and intestinal bacteria can make some.

Where do you get it?

You get it from spinach, broccoli, Brussels sprouts, lettuce, peas and some fortified foods like wholemeal bread and cereals

Actions:

Folic acid is needed for the growth and division of all cells: blood, skin, hair, nerve, brain cells, everything that makes up your body.

Too much:

Taking high doses of more than 15 mg a day regularly can cause insomnia, lack of energy and upset digestion. (15 mg is getting on for 40 tablets of 400 mcg a day!)

Too little:

Lack of folic acid causes tiredness, irritability, loss of appetite and sore tongue.

Heart attacks, stroke, cancers, Alzheimer's disease and Parkinson's disease are all associated with low levels of folic acid.

Supplement:

A supplement works best if taken with other B vitamins and vitamin C.

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