Holistic Nutrition: B9, What is it? Why is it good?

grilled food on black cooking pot
grilled food on black cooking pot, a pot that represents what you could eat that is full of B9
Holistic Nutrition: a Dish full of B9

Good morning, I hope you and your families are doing well. Today continuing on how to attain and maintain optimum nutrition. I wanted to touch base on B9.

B9 is a water-soluble Vitamin. Scientific name is folic acid. It’s one of the essential B vitamins, So let us break this down. 

Holistic nutrition facts: B9s & function?

For our bodies: It aids in the production of our DNA and Rna in our body. Very important in cell and tissue growth. B9 also works with B12, assists in helping iron work correctly in the body, and helps with making red blood cells.

It helps to break down Homocysteine and amino acids, which have harmful effects on the body.  

Deficiency Effects: (what to look out for) 

In Pregnancy:

  • It’s essential for a baby’s growth in the baby’s brain and spinal cord. 
  • It can cause severe congenital disabilities like spina bifida and anencephaly. 
  • It can also increase your chances of Placental Abruption. (where your placenta separates from your uterus) 
  • Lack of B9 could lead to the development of autism in your child. 
  • Lacking b9 Can cause anemia which your body doesn’t have enough healthy red blood cells. These red blood cells carry oxygen to our tissues. It’s so crucial for our overall health.
  • Infertility

Cancer of 

  • Cervix
  • Lung
  • Breast
  • Brain
  • Colostrum

Can Cause Cardiovascular Disease.

  • Depression
  • Dementia
  • Decreased cognitive function
  • Alzheimer’s disease.
  • Mouth Sores

Deficiency Symptoms: 

  • Low Energy
  • Sore Tongue
  • Weakness in muscles 
  • Mouth ulcers 
  • Vision distortion
  • Depression 
  • Confusion
  • Memory~ Understanding and judgment

So what can we do? 

First, if you suspect you’re deficient, go to your doctor and get your levels checked out. It will give you and your doctor a baseline of where you are. 

Check out your diet. What are you eating? Is it nutritionally thought out? Or is it fast food? Check your cupboards when making decisions about what you need to eat. We need to have two intentions. Health. Nutritional dense and, of course, GOOD TASTING! 

So where can we find B9?


  • Papaya
  • Mango
  • Blackberries
  • Kiwi
  • Jackfruit
  • Strawberry
  • Banana
  • Honeydew
  • Oranges


  • Dark green leafy
  • Spinach
  • Romaine lettuce
  • Asparagus
  • Brussel sprouts
  • Broccoli
  • Beans
  • peas
  • lentils
  • Wheat germ
  • Avocados

Most meats will have high levels of B9 but especially…

  • Beef liver
  • Halibut
  • Chicken breast
  • Eggs

If, for some reason, you are having absorption issues. Again 1st. Doctor… but in some people, you could be eating a high nutrient-dense diet but still having a deficiency issue. So we have to figure out why? Is there an absorption issue? 

  • Is it gluten? 
  • Damage to the intestines from infection, Inflammation, and trauma surgery like(weight loss surgery)
  • Crohns
  • Chronic Pancreatitis
  • Cystic Fibrosis
  • Lactase Deficiency or Lactose Intolerance
  • Diseases of the Gallbladder
  • Diseases of the Liver
  • Disease of the pancreas
  • parasitic disease
  • Radiation therapy
  • Some medications like tetracycline, colchicine, or cholestyramine can harm the lining of the intestine. 

#2 Now, let us talk a bit about supplements. B9 is water-soluble. Meaning it takes what it needs and gets rid of the rest through urine. We still need to ensure we do not overdo it with the multivitamin and fortified food. (which means they add vitamins to the food. (as it lacks any vitamins naturally) 

The daily value is 1mg of Vitamin B9: Over this, it can cause symptoms of :

  • Stomach upset 
  • Nausea
  • Diarrhea
  • Irritability
  • Confusion
  • Behavior changes
  • Skin Reactions
  • Seizures. 

Options to add more B9 to the diet. 

We have the multivitamins:
My suggestion is a whole~food Multi~vitamin: https://amzn.to/3V7Z4u3

When it comes to supplements:

Spirulina: https://amzn.to/3SKddMA

Chlorella: https://amzn.to/3Mcc4uD

Blue Green algae: https://amzn.to/3CDT8li

Beet Root: https://amzn.to/3eeOUHt

Ag1 greens (not a sponsor )

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