Recommended daily intake= 400 mcg

  1. yeast, baker’s, active dry
    Contain: 2340 mcg
    %DV: 585%
  2. Yard long beans, mature seeds, raw:
    Contain: 658 mcg
    %DV: 165%
  3. Mung beans, mature seeds, raw:
    Contain: 625 mcg
    %DV: 156%
  4. Spearmint, dried [mint]:
    Contain: 530 mcg
    %DV: 132%
  5. Lentils, raw:
    Contain: 479 mcg
    %DV: 120%
  6. Beans, pink, mature seeds, raw:
    Contain: 463 mcg
    %DV: 116%
  7. Broad beans (fava beans), mature seeds, raw:
    Contain: 423 mcg
    %DV: 106%
  8. Soybeans, mature seeds, raw:
    Contain: 375 mcg
    %DV: 94%
  9. Lupins, mature seeds, raw
    Contain: 355 mcg
    %DV: 89%
  10. Arrowroot, raw:
    Contain: 338 mcg
    %DV: 85%

 

Deficiency symptoms

  1. Neuropathy
    https://www.ncbi.nlm.nih.gov/pubmed/25663227
  2. neural tube defects
    https://www.ncbi.nlm.nih.gov/pubmed/28944587
  3. cardiovascular disease and cognitive dysfunction
    https://www.ncbi.nlm.nih.gov/pubmed/24494987
  4. Locked-in syndrome (LIS) which is a neurological disorder
    https://www.ncbi.nlm.nih.gov/pubmed/31642398
  5. Bipolar disorder which is a major psychiatric illness
    https://www.ncbi.nlm.nih.gov/pubmed/31640634
  6. High risk of colon cancer
    https://www.ncbi.nlm.nih.gov/pubmed/31421742

 

Function:

  1. protect against neural tube defects in embryos
    https://www.sciencedirect.com/science/article/pii/B9780080468846015165
  2. Acts as a coenzyme in production of methionine
    https://www.sciencedirect.com/science/article/pii/B9780323039529500325
  3. synthesis of purines and DNA
    https://www.sciencedirect.com/science/article/pii/B9780323039529500325
    https://www.sciencedirect.com/science/article/pii/B9780124186804000294
  4. prevention of Crohn’s disease and celiac disease
    https://www.sciencedirect.com/science/article/pii/B9780323039529500325
  5. promoting cell division and growth
    https://www.sciencedirect.com/science/article/pii/B9780124186804000294
  6. Prevention of macrocytic anemia
    https://www.sciencedirect.com/science/article/pii/B9780124186804000294

 

Overdose: over 1000 mcg

Excess: excreted in the urine

Type: water soluble vitamin
https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/#h8

 

Side effects of excessive vitamin B

  1. reduced regulatory T cells and immune intolerance in hypervitaminosis B3
    https://www.ncbi.nlm.nih.gov/pubmed/28579801
  2. cancers, metabolic toxicity, or neurodegeneration in hypervitaminosis B3
    https://www.ncbi.nlm.nih.gov/pubmed/28579801
  3. cognitive impairment in excessive folate
    https://www.ncbi.nlm.nih.gov/pubmed/20357042?dopt=Abstract
  4. flushing in higher doses of nicotinic acid
    https://www.ncbi.nlm.nih.gov/pubmed/28541582?dopt=Abstract
  5. increasing hepatotoxic risk in high niacin doses
    https://www.ncbi.nlm.nih.gov/pubmed/15078639?dopt=Abstract
  6. gastrointestinal symptoms in high niacin doses
    https://www.ncbi.nlm.nih.gov/pubmed/15078639?dopt=Abstract