Have you ever wondered why some people seem to have boundless energy, radiant skin and are always in a good mood? It is possible that this is related to them feed. There are many factors that contribute to health And our well-being, among these vitamins play a crucial role. Take for example vitamin B9, which is often called Folic acid or Folic acidIt is an essential nutrient that deserves close attention.
Briefly
- Methylfolate is the natural, bioavailable form of vitamin B9, unlike folic acid, which is its synthetic form. Some people with a genetic mutation may have difficulty converting folic acid into methylfolate, which can lead to vitamin B9 deficiency;
- Vitamin B9 plays a crucial role in various aspects of health, including the production of neurotransmitters such as serotonin, mood regulation, and fetal growth during pregnancy;
- Although vitamin B9 is found in a variety of foods such as green leafy vegetables and legumes, some people, such as pregnant women or the elderly, may need supplements.
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Folic acid and methylfolate: the bioavailability story
Before we dive in, it's important to understand the difference between folic acid and folic acid Methylfolate. Folic acid is the synthetic form of vitamin B9, and is the most common form Dietary supplement. Methylfolate, or L-methylfolateIt is the natural form of this vitamin found in our food and which our body can use directly.
The problem is that in order for our body to use folic acid, it must first convert it to methylfolate, a step that requires the intervention of our systems. DNA. However, some people have a genetic mutation that makes this conversion less effective; Which can lead to a loss In vitamin B9 despite adequate intake of folic acid. Here lies the idea BioavailabilityThis means the body's ability to use the nutrients we consume.
The benefits of vitamin B9 on our health
Vitamin B9 is a key player in our health. Its role is multifaceted and its importance cannot be underestimated.
- Nervous system vitality: Vitamin B9 is actively involved in the production of neurotransmitters, which are chemical messengers that ensure the proper functioning of our nervous system. It specifically contributes to the production of serotonin, a neurotransmitter that plays a key role in regulating mood. In this sense, vitamin B9 deficiency can be associated with a condition of depression.
- Health during pregnancy: Folic acid is essential during pregnancy. It is involved in cell division and DNA formation, and thus plays a crucial role in fetal development. Folic acid deficiency during pregnancy can lead to neural tube defects in the baby.
- Amino acid metabolism: Vitamin B9 also plays a role in the metabolism of amino acids, which are the building blocks of proteins. It is particularly involved in conversionHomocysteineIt is an amino acid that can be harmful to cardiovascular health.
- Formation of DNA and blood cells: Vitamin B9 is essential for the formation of DNA, which is the blueprint for our cells. Without it, cell division and growth cannot occur properly. In addition, it is also necessary for the production of blood cells. Vitamin B9 deficiency can lead to a form of anemia where the body does not produce enough red blood cells.
Folic acid and homocysteine: a complex relationship
Another crucial role of folate is its participation in metabolismHomocysteineIt is an amino acid that is found naturally in our bodies. In fact, high levels of homocysteine in the blood can increase the risk of cardiovascular disease and neurological disorders. However, folic acid helps maintain this level at a normal level.
Sources of vitamin B9
We understand the importance of vitamin B9 for our health, but where can we find it? The good news is that this vitamin is found in a variety of foods. Here are a few:
- Green leafy vegetables, such as spinach and arugula;
- Legumes, such as lentils and chickpeas;
- flax and sunflower seeds;
- Acidic fruits, such as oranges and grapefruit;
- Eggs and liver.
- Some fortified cereals.
However, it should be noted that the cooking process can destroy some of the vitamin B9 found in foods. Therefore, it is preferable to eat these foods raw or slightly cooked when possible.
Vitamin B9 supplements: who are they for?
Despite a balanced diet, some people may need vitamin B9 supplements. This is especially the case:
- Women who are pregnant or who want to become pregnant;
- the elderly ;
- People with digestive disorders that impede the absorption of nutrients;
- People with certain diseases such as megaloblastic anemia.
In these cases it is a choice Extra charge Decisive. As we saw earlier, L-methylfolate is the form of vitamin B9 that is most easily used by the body. So it may be better to choose a supplement containing L-methylfolate instead of folic acid, especially for people with a genetic mutation that affects folic acid processing.
The last word
Vitamin B9, whether in the form of folic acid or methylfolate, plays a crucial role in our health. Whether it is for the functioning of our nervous system, regulating our metabolism, preventing depression or the development of the fetus during pregnancy, this vitamin is essential. That's why it's important to make sure we're consuming enough of it, whether through our diet or through supplements where appropriate.
Everything you need to know about bioactive vitamin B9
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