Vitamin B complex is a group of water-soluble vitamins that include thiamine, riboflavin, niacin, folate, B12, biotin and pantothenic acid. These vitamins are all essential in helping you derive energy from the foods you eat. Vitamin B12 and folic acid, also known as B9, share some common functions in the body, and it's important to consume the appropriate dosage of each.
Function
Vitamin B12 is used in the synthesis of DNA and the maintenance of your nervous system, according to the Office of Dietary Supplements. Folic acid contributes to the production and maintenance of cells, which is especially important during pregnancy and growth. Both B12 and folic acid are vital to the formation of red blood cells, and a deficiency of either of them can result in decreased red blood cell production.
Folic Acid Masks B12 Deficiency
It is especially important to ensure that both nutrients are present in adequate amounts, as high dosages of folic acid can mask the symptoms of B12 deficiency, resulting in permanent nerve damage. Megaloblastic anemia is a condition that can occur due to a deficiency of folic acid or of B12. Dosages of folic acid can make the megaloblastic symptoms of a B12 deficiency disappear, but cannot address the neurological damage that results from a severe lack of B12. For this reason, the Linus Pauling Institute recommends that you ask your doctor to diagnose any suspected anemia and determine whether the cause is lack of folic acid or of B12.
Dietary Sources
Folic acid is the synthetic form of vitamin B9 that is used to make vitamin supplements. The type of B9 that naturally occurs in foods is called folate. Both B12 and folate are naturally present in a wide variety of foods, and are added to other foods -- a process called fortification -- to ensure that the public receives adequate amounts. The word "folate" itself is derived from the Latin word for leaf, which is "folium," a reference to green leafy vegetables, such as spinach, which contain folate. Whole grains and legumes are also a good source of folic acid, according to Colorado State University. B12, on the other hand, only comes from animal sources, such as meat, fish, eggs and milk products. These foods also contain folic acid.
Recommended Dietary Allowance
The recommended dietary allowance of B12 for most people 14 years and older is 2.4 mcg, according to the Office of Dietary Supplements. Pregnant women are advised to consume 2.6 mcg per day, and breastfeeding women should consume 2.8 mcg daily. Those 14 and older should consume 400 mcg of folic acid unless they are pregnant, in which case the recommended dietary allowance is 600 mcg daily. Breastfeeding women should consume 500 mcg of folic acid per day.
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