Why Folate is Better than Folic Acid During Pregnancy
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Most women start taking folic acid the moment they find out they’re pregnant, but the truth is that folate is better than folic acid during pregnancy. Here’s why:
Same, same… but Different
Folate and folic acid are both forms of vitamin B9.
Vitamin B9
Vitamin B9 is an essential nutrient that plays a crucial role in the development of cells and DNA synthesis. Low levels of vitamin B9 in pregnant women can lead to horrific birth defects, such as Spina Bifida. This is why it is vital that pregnant women consume enough vitamin B9 (either in the form of folate or folic acid) during their pregnancy.
Recommended Dose
All women of reproductive age should consume between 400 and 800 mcg of folate/folic acid every day to prevent birth defects, whether they plan on becoming pregnant or not. This is because:
1. About half of pregnancies in the U.S. are unplanned;
2. The major birth defects associated with low levels of Vitamin B9 (particularly Anencephaly and Spina Bifida) occur only 3-4 weeks after conception, before most women even know they’re pregnant.
Why Folate is Better than Folic Acid
Folate
Folate is the naturally occurring form of Vitamin B9.
The name “folate” comes from the Latin word folium, which means leaf. In fact, leafy vegetables are one of the best dietary sources of folate.
Folate is broken down very easily within the body, which means your body absorbs it easily as well. The digestive system breaks down almost all dietary folate is converts it into the active form of Vitamin B9 before it enters your bloodstream.
Folic Acid
Folic acid is the synthetic, man-made form of vitamin B9 which is commonly used in supplements and added to processed foods, such as flour and breakfast cereals.
Unlike folate, not all of the folic acid you consume is converted into the active form of vitamin B9 in your digestive system – instead it is converted by other organs like the liver or other tissues. This process is slow and ineffective in many people’s bodies. It can also cause an excessive amount of unmetabolized folic acid in the bloodstream.
A high amount of unmetabolized folic acid in the bloodstream is linked with several health issues, including cancer. In conclusion, folate is much better than folic acid.
10 High-Folate Foods
In addition to taking prenatal vitamins, it is important to eat a diet rich in folate during pregnancy. Below are examples of foods that naturally contain high levels of folate.
- Leafy greens – kale, spinach, cabbage, arugula, lettuce
- Legumes – lentils, peas, beans
- Broccoli
- Brussels sprouts
- Asparagas
- Eggs
- Citrus fruits
- Nuts and seeds
- Avocados
- Bananas
Top 5 Prenatal Vitamins with Folate
Many prenatal vitamins include folate from high-quality, organic sources. Again, folate is more easily and effectively absorbed, so be sure to check the labels of your prenatal vitamins to know where each component is sourced from. Below are my favorite plant-based prenatal vitamins:
1. Ritual Essential Prenatal
These easy-to-swallow pills are jam packed with all the essential nutrients a pregnant woman needs, including 1000 mcg of folate. The brand is super transparent about their responsible sourcing, and they deliver on a subscription-type model. This means you’ll automatically receive your 30-day supply without worrying about running low.
2. Mary Ruth’s Liquid Prenatal + Postnatal
Mary Ruth’s is a brand known for their incredibly high quality plant-based vitamins and supplements. This prenatal vitamin doubles as a postnatal vitamin and comes in delicious berry flavored liquid form, so there’s no need to choke down any horse pills. This non-GMO, vegan and gluten-free formula contains the daily recommended 600 mcg of folate and is also soy-free, sugar-free and corn-free.
3. MegaFood Baby and Me 2 Prenatal Probiotic + Prebiotic
Probiotics are extremely beneficial during pregnancy, and this vitamin is a great plant-based combo of prenatal and probiotics. This vitamin is non-GMO, glyphosate residue free, and rigorously tested for over 125 herbicides and pesticides. It contains 1020 mcg of highly digestible folate, and it is certified vegan, gluten-free, and soy-free.
4. Best Nest Wellness Mama Bird Prenatal Multi+
800 mcg of folate are among loads of other nutrients packed into this little once-a-day pill. Natural, vegan, and whole-food-based, this multivitamin is crafted with organic herbs, probiotics and a digestive enzyme blend to be extra gentle on the stomach and to help alleviate nausea.
5. Parsley Health Parsley Prenatal
This prenatal comes in the form of a daily supplement pack of 6 capsules. Each capsule can be taken like a pill or easily opened up to pour the contents into a smoothie. It has all the necessary nutrients, including choline, omega-3s, iron, vitamin D, and 800 mcg of folate. This is the trusted formula created by Owner and CEO of Parsley Health, Dr. Robin Berzin, which she takes personally, and recommends to ensure both mom and baby are supported for a healthy pregnancy.
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