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On a fertility or pregnancy journey? You'll most likely have heard of folic acid, but have you heard of folate? When it comes to pregnancy and fertility, both folate and folic acid are essential, but they are not the same thing. Understanding their differences can help you make the best choice for your health and your baby’s development.
Folate is the naturally occurring form of vitamin B9 found in whole foods, like leafy greens, beans, citrus fruits, and fortified grains. It is an essential nutrient that plays a critical role in cell division, DNA synthesis, and the formation of red blood cells. Folate is especially important during pregnancy because it helps prevent neural tube defects (NTDs), such as spina bifida, in the developing baby.
Folic acid, on the other hand, is the synthetic form of vitamin B9 that is commonly used in supplements and added to fortified foods (like cereals and bread). Once ingested, folic acid must be converted by the body into its active form, L-methylfolate, in order to be used effectively. This conversion process takes place in the liver, but some people have genetic variations (like the MTHFR gene mutation) that can impair this conversion, leading to lower levels of active folate in the body.
Absorption and Bioavailability:
Folate is absorbed directly into the bloodstream from food sources and is readily available for use in the body.
Folic acid needs to undergo conversion into its active form, L-methylfolate, which may not happen efficiently in everyone. For those with genetic variations (e.g., MTHFR mutation), the conversion may be impaired, potentially reducing its effectiveness.
Effectiveness and Safety:
Folate from natural food sources is generally considered safer and more bioavailable. The body uses it efficiently, and there’s no need for it to be converted.
Folic acid, while effective for most people, can cause unmetabolized folic acid to circulate in the bloodstream if there is excess, especially in high-dose supplements. This could have potential negative effects, including masking a vitamin B12 deficiency (important for nerve health) and potentially influencing cell growth in an undesirable way.
Neural Tube Defect Prevention:
Both folate and folic acid are critical in preventing neural tube defects during the early weeks of pregnancy. Most studies have shown that folic acid supplementation significantly reduces the risk of these defects. However, newer research suggests that naturally occurring folate may offer additional benefits compared to folic acid in terms of bioavailability and safety.
So, Which Should You Choose?
For Most Women: Taking a prenatal vitamin with folic acid is often recommended because it's easy to absorb and has been proven to prevent neural tube defects. However, you should always aim to get additional folate from whole foods like spinach, lentils, and oranges, as this will provide a more natural and bioavailable form of the nutrient.
For Those with MTHFR Mutations: If you have an MTHFR gene mutation or other health conditions that affect folic acid metabolism, L-methylfolate (the active form of folate) is often a better choice. Many prenatal supplements now include this form of folate, which bypasses the conversion step and is directly usable by the body.
The Bottom Line...
Both folate and folic acid are important during pregnancy, but folate from whole foods is the most natural and bioavailable form. Folic acid supplementation is widely recommended for most pregnant women, as it has been proven effective in preventing neural tube defects. With this in mind, a strong approach would be to take a high quality folic acid supplement but to also ensure you are eating a healthy, nutritious diet that includes lots of foods high in folate such as broccoli, leafy greens (spinach, kale), brussel sprouts. If you feel you would benefit from help supporting your nutrition during pregnancy, please get in touch as my 'Bump to Baby Programme' will help to empower you with the tools and knowledge you need to to enjoy a healthy pregnancy and provide both you and your baby with the nourishment required for optimal growth, development, and well-being.
*Before starting any supplement regimen, it's always a good idea to consult with your healthcare provider to determine the best approach for your specific needs.
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