The most well-known role of vitamin B9 is the closure of the neural tube during the development of the baby in its mother’s womb. However, vitamin B9 has other roles that are equally important at all ages, particularly during periods of growth. It plays an essential role in all cellular manufacturing processes: the formation of red blood cells (blood cells), DNA (genetic material), new cells, and it helps improve healing.

Supplementation with vitamin B9 is only necessary during the conception of a child. It is at this time that the needs increase and it is often difficult to meet the requirements without supplementation. In France, 75% of women of childbearing age have dietary folate intakes below the recommendations.

The ideal is to start supplementing as soon as you desire to conceive a child and to stop taking any contraceptives at the same time, especially if you are on the pill, as it depletes the body’s folate stores. There are plenty of different supplements, but make sure the dose is at least 400 micrograms (mcg). If you have had complications in previous pregnancies, the dose increases to 4mg per day, but only with medical advice. As soon as the dose exceeds 1mg, there is a risk of masking a vitamin B12 deficiency. In supplements, you will not find vitamin B9 in the form of folate but in the form of folic acid. This is the name given to the vitamin when it is in its synthesized form. As a reminder, as with other vitamin supplements, it is advisable to take it with a meal, so it will be better absorbed.

Outside of the pregnancy period, make sure to include foods rich in B9 in your weekly diet, as the body is unable to synthesize this vitamin and the food form (folate) is unstable. It is essential to consume foods rich in B9 such as:

• offal
• the legumes
• leafy green vegetables, be careful cooking reduces the vitamin content
• Nutritional yeast (brewer’s yeast)
• Surprising fact: most breakfast cereals are fortified with them.
• Digestive disorders (diarrhea), loss of appetite, anemia (iron deficiency), weakened gums, neurological disorders (headaches, mood changes, irritability), and growth retardation are signs of a vitamin B9 deficiency. If you have any doubts, talk to your doctor; only they can advise you on whether or not to have a blood test.

And what about Nepal then, how is it?

According to a study of the Nepalese population conducted in 2016, nearly nine out of 10 women are deficient in vitamin B9. To combat the risk of fetal malformations and miscarriages, the Nepalese government is conducting campaigns with doctors and medical organizations to provide iron-folic acid supplementation for adolescents, pregnant women, and breastfeeding women.

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