Folate vs. Folic Acid for Pregnancy
Arguably the most common piece of prenatal nutrition advice is to “take your folic acid.” While this is well-intended, it is not entirely right.
Folate and folic acid are very different
Folic acid and folate are often used interchangeably in the world of prenatal nutrition, but they are actually quite different. Folate is another name for the naturally occurring vitamin B9 which is found in plants, while folic acid is the synthetic version manufactured for supplements and fortified foods. Making a supplement with folic acid is cheaper which is a large reason why so many brands contain folic acid. What we really need during pregnancy is plenty of folate, at least 600 mcg to be specific.
Why can’t I just take folic acid?
When you ingest folate, your body converts it to the biologically active form called 5-MTHF. Our bodies are not particularly good at converting folic acid into this active form. Researchers estimate that up to 60% of people have a reduced ability to use folic acid due to their genetics and therefore need the activated form, L-methylfolate.
Why is folate so important?
This might seem like I’m splitting hairs, but I promise it’s for a good reason. Inadequate folate intake during pregnancy, or supplementing with folic acid when you cannot utilize it, increases the risk of neural tube defects, specifically anencephaly and spina bifida.
Some studies have also shown that high levels of unmetabolized folic acid in the bloodstream may have additional negative health consequences as well, such as masking an underlying B12 deficiency, but more research is needed to draw a stronger conclusion. Potential B12 deficiency during pregnancy is a concern because it increases the risk of neural tube defects, along with increasing risk for preterm birth and low birth weight.
Choose your prenatal vitamin wisely
The bottom line is to be selective with the prenatal vitamin you choose. Most one-a-day prenatals are simply not sufficient for many reasons, but in large part because they use synthetic versions of important vitamins, including folic acid. I have a free prenatal vitamin selection guide that can shows you what to look for on vitamin labels and pick the best prenatal for your lifestyle! Click below to download the guide!
Food is powerful too!
Supplements aren’t your only way to get folate. Many foods contain folate as well, so in addition to buying a prenatal that contains folate instead of folic acid, eat plenty of leafy greens, legumes, liver, avocado, eggs, nuts, and seeds.
