Recommended daily intake= 400 mcg
- yeast, baker’s, active dry
Contain: 2340 mcg
%DV: 585% - Yard long beans, mature seeds, raw:
Contain: 658 mcg
%DV: 165% - Mung beans, mature seeds, raw:
Contain: 625 mcg
%DV: 156% - Spearmint, dried [mint]:
Contain: 530 mcg
%DV: 132% - Lentils, raw:
Contain: 479 mcg
%DV: 120% - Beans, pink, mature seeds, raw:
Contain: 463 mcg
%DV: 116% - Broad beans (fava beans), mature seeds, raw:
Contain: 423 mcg
%DV: 106% - Soybeans, mature seeds, raw:
Contain: 375 mcg
%DV: 94% - Lupins, mature seeds, raw
Contain: 355 mcg
%DV: 89% - Arrowroot, raw:
Contain: 338 mcg
%DV: 85%
Deficiency symptoms
- Neuropathy
https://www.ncbi.nlm.nih.gov/pubmed/25663227 - neural tube defects
https://www.ncbi.nlm.nih.gov/pubmed/28944587 - cardiovascular disease and cognitive dysfunction
https://www.ncbi.nlm.nih.gov/pubmed/24494987 - Locked-in syndrome (LIS) which is a neurological disorder
https://www.ncbi.nlm.nih.gov/pubmed/31642398 - Bipolar disorder which is a major psychiatric illness
https://www.ncbi.nlm.nih.gov/pubmed/31640634 - High risk of colon cancer
https://www.ncbi.nlm.nih.gov/pubmed/31421742
Function:
- protect against neural tube defects in embryos
https://www.sciencedirect.com/science/article/pii/B9780080468846015165 - Acts as a coenzyme in production of methionine
https://www.sciencedirect.com/science/article/pii/B9780323039529500325 - synthesis of purines and DNA
https://www.sciencedirect.com/science/article/pii/B9780323039529500325
https://www.sciencedirect.com/science/article/pii/B9780124186804000294 - prevention of Crohn’s disease and celiac disease
https://www.sciencedirect.com/science/article/pii/B9780323039529500325 - promoting cell division and growth
https://www.sciencedirect.com/science/article/pii/B9780124186804000294 - 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
- reduced regulatory T cells and immune intolerance in hypervitaminosis B3
https://www.ncbi.nlm.nih.gov/pubmed/28579801 - cancers, metabolic toxicity, or neurodegeneration in hypervitaminosis B3
https://www.ncbi.nlm.nih.gov/pubmed/28579801 - cognitive impairment in excessive folate
https://www.ncbi.nlm.nih.gov/pubmed/20357042?dopt=Abstract - flushing in higher doses of nicotinic acid
https://www.ncbi.nlm.nih.gov/pubmed/28541582?dopt=Abstract - increasing hepatotoxic risk in high niacin doses
https://www.ncbi.nlm.nih.gov/pubmed/15078639?dopt=Abstract - gastrointestinal symptoms in high niacin doses
https://www.ncbi.nlm.nih.gov/pubmed/15078639?dopt=Abstract
