Vitamin B9 or folates

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Vitamins are essential to proper body function. They are involved at low concentrations in many vital processes.

Vitamin B9 is part of the water-soluble vitamins, meaning that it dissolves in water. It is important because it is involved in cell growth and in cardiovascular disease prevention.

Where to find vitamin B9?

Vitamin B9 is mainly found in: offal, dark leafy greens (spinach, chard...), legumes, whole grains, fruits.

Vitamin B9 and sports

Vitamin B9 is generally involved in the cell renewal process, and is essential to the formation of red blood cells. It also plays a role in the metabolism of amino-acids.

Vitamin B9 needs

The needs in vitamin B9 are comprised between 300 to 330 mg per day in teenagers and adults. Intakes may be increased to 100mg/1000kcal in athletes. However, these are provided by a varied and balanced diet. No effect on performances has been reported with an excess intake of vitamin B9?

Vitamin B9 deficiencies may occur in case of unbalanced, hypocaloric or too restrictive diets. It is characterised by anaemia, psychic troubles, digestive troubles, headaches, heart palpitations.

Marie Fauchille
Dietician | Nutritionist
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Advice

Vitamins are essential to proper body function. They are involved at low concentrations in many vital processes.
Vitamin B12 is part of the water-soluble vitamins, meaning that it dissolves in water. It is stored in the liver and the body has a significant reserve of it.

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Advice

Vitamins are essential to proper body function. They are involved at low concentrations in many vital processes.
Vitamin B1 is part of the water-soluble vitamins, meaning that it dissolves in water. It is not stored by the body and regular intake is therefore necessary.

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