Women’s bodies need vitamin B9 to form red blood cells and DNA, maintain liver and skin health, and prevent birth defects in the fetus.
The recommended daily amount of vitamin B9 (folate) depends on each person’s age and health status. According to the US Centers for Disease Control and Prevention (CDC), non-pregnant women over the age of 19 need 400 mcg of vitamin B9 per day, and if pregnant, it is 400-800 mcg.
To meet the recommended amount, each person should add folate-rich foods such as fruits, egg yolks, green vegetables… to their daily menu. Women should consult a doctor about the appropriate dosage.
Improve awareness
Adequate vitamin B9 intake improves thinking skills and brain function in people with dementia and reduces symptoms of depression. Folate deficiency may be associated with dental problems and an increased risk of Alzheimer’s disease.
Prevent birth defects, pregnancy-related complications
Vitamin B9 plays an important role both before and during pregnancy. It can prevent neural tube defects, including brain and spinal cord defects such as anencephaly and spina bifida. These defects develop in the first few weeks after conception, before a woman even knows she is pregnant. Doctors recommend that pregnant women take vitamin B9 supplements to prevent further birth defects and pregnancy-related complications.
Prevent anemia
Folate deficiency can occur in just a few weeks if you don’t get enough folate or if you have a disease that prevents your body from absorbing this nutrient. Without folate, your body can’t make enough healthy red blood cells to deliver oxygen to your tissues. The result is folate deficiency anemia, with symptoms such as weakness and fatigue.
Improve heart health
Vitamin B9 may help reduce the risk of heart disease by lowering blood pressure, improving blood flow, and helping to reduce homocysteine levels. Too much homocysteine causes vascular inflammation and oxidative stress. Inflammation leads to damage, and excess substances build up inside blood vessels.
Protecting health after menopause
Postmenopausal women should plan to get the recommended daily amount of vitamin B9. In addition to the benefits listed, it can reduce the risk of certain cancers such as cervical cancer and colon cancer. Vitamin B9 can also prevent type 2 diabetes and rheumatoid arthritis.
Menopausal women often feel clear signs of declining health. The way to ensure optimal health is to build a balanced diet, with enough essential nutrients. In addition to vitamin B9, women need calcium to strengthen bones, the immune system, omega-3, vitamin B6 to support brain health, improve mood.