Vitamin B9 is also known as folic acid or folate, which is the natural form in the body. All the B-vitamins (like all individual vitamins) have their specific functions but also work together and are responsible for virtually all metabolic and developmental processes that take place in the body including, energy production, cell division & replication, growth, etc. The human body needs folate to synthesize DNA and repair DNA. Folic acid is especially important in aiding rapid cell division and growth such as in infancy and pregnancy. Everyone requires folic acid to produce red blood cells and prevent anemia. It is particularly important during pregnancy to make sure the fetus develops properly and helps prevent neural tube defects. The other B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (Pantothenic acid), B6 (pyridoxamine), B7 (biotin), and B12.The goal is to make sure you get proper daily amounts of all necessary B vitamins. This goal is accomplished by eating a healthy diet (as found in the dotFIT program and taking a daily multivitamin and mineral formula that contains the necessary B vitamins within the amounts shown below (upper portion of range for active people and/or dieters unless otherwise noted):
• B1: 2-10mg/day
• B2: 5-10mg/day
• B3 (Niacinamide – this form will not cause flushing): 15-30mg/day
• B5: 0-15mgs (women and over 50)
• B6: 6-12mg/day
• B7 (biotin): 100-300mcgs
• Folic acid: 200-400mcg/day
• B12: 12-100mcg