Vitamin B9, also known as folate (natural) or folic acid (synthetic), is a vital water-soluble B vitamin crucial for DNA/RNA synthesis,<br> red blood cell formation, cell growth, and preventing neural tube birth defects like spina bifida,<br> found in leafy greens, legumes, and fortified grains, with deficiencies leading to fatigue and anemia, requiring 400 mcg daily for adults.  <br>
Key Functions<br>
<br>
    DNA & RNA: Essential for creating and repairing genetic material (DNA and RNA). <br>

Blood Health: Helps produce healthy red blood cells, preventing anemia.<br> 
Cell Growth: Critical for rapid cell division, especially during pregnancy.<br> 
Heart & Brain: Aids in breaking down homocysteine (harmful amino acid) and supports nervous system function. <br>

Sources<br>
<br>
    Natural (Folate): Leafy green vegetables, citrus fruits, beans, nuts, seeds, liver, and eggs. <br>

Fortified (Folic Acid): Cereals, bread, pasta, and other grain products. <br>

Deficiency & Needs<br>
<br>
    Symptoms: Fatigue, weakness, mouth sores, irritability, shortness of breath. <br>

Who Needs More: Pregnant/planning women (400-800 mcg/day), alcohol drinkers, and those with absorption issues (celiac/IBD).<br> 
Recommendation: Adults generally need 400 mcg DFE (Dietary Folate Equivalents) daily, often met through fortified foods.<br> 

Folic Acid vs. Folate<br>
<br>
    Folate: The natural form in foods.<br>

Folic Acid: The synthetic form in supplements and fortified foods, absorbed better by the body. <br>