Pregnancy, Folate and Nutrition. Do You Really Need it?
Whether you are trying to conceive or have just become pregnant, folate is your friend!
What is Folate & Why does it matter during pregnancy?
Folate is a vitamin, also known as vitamin B9, and it is a key player during pregnancy. Folate serves many important roles during gestation, most important being the proper closure of your baby’s neural tube during the first few weeks of pregnancy. Getting enough folate during this crucial time period helps to prevent neural tube defects in your baby, including spina bifida and anencephaly. It is essential for the development of your baby’s spine, brain, and skull (1). Other studies show a decreased risk for oral cleft lip/palate and cardiovascular abnormalities in baby with proper folate intake during pregnancy (1). There is also some research to suggest a lowered risk for preeclampsia in mama (1). Preeclampsia is a complication that can arise during pregnancy involving mama’s blood pressure, which can put both mama’s and baby’s lives at risk (2).
Wait…are folate and folic acid the same things?
Folate and folic acid sound similar for a reason! Folate is found naturally in sources of food, whereas folic acid is manmade and added to certain foods to provide the same nutritional benefits as folate. Folic acid is also what you will likely see in your prenatal supplement, as it is more stable than folate for fortification purposes (3)! You can think of them as the same thing for simplicity!
Where can I find folate or folate acid?
Sources of folate can be found in leafy greens, lentils, asparagus, oranges, broccoli, and avocado. Folic acid can be found in supplements and fortified items such as cereal, grains and flour (1).
Am I at risk of deficiency during pregnancy?
During pregnancy, your folate requirements increase because you are transferring folate to the growing baby, as well as growing one yourself (1)! It is recommended that all women of childbearing age take a multivitamin supplement daily with 400 micrograms of folic acid (including vitamin B12 for proper folic usage) to ensure their needs are being met in case pregnancy were to occur (1). Like we mentioned, folate is very important during the early stages of pregnancy, therefore supplementing at least 3 months before you try to conceive will help to ensure you have proper amounts onboard to support your baby’s neurodevelopment (1).
The recommended amount of folate/folic acid for pregnant women is 600 micrograms/day, so dietary sources of folate/folic acid are also just as important as continuing to take your folate supplement(4)! Mama’s who have had a previous pregnancy affected by neural tube defects, a history of neural tube defects in the family, diabetes, obesity, or epilepsy may require higher supplementation with folate (1). It’s important to talk to your doctor or dietitian before you start supplementing at a higher dose if you think you may be at risk of folate deficiency.
Bottom line
Nutrition advice can get overwhelming during pregnancy, but we are here to help! If you need some help including folate-rich sources of food into your diet, check out our Pregnancy Meal and Recipe Guide for some yummy meal and snack ideas! We are always here for 1-on-1 help as well! Book your FREE, 15-minute discovery call today!
Blog Contributors
EMMA HUNT, RD, MHSC
REGISTERED DIETITIAN
KYLIE GRIFFIN, DIETETIC INTERN
MASTERS PROGRAM
References
1. Health Canada. (2009). Folate. In Prenatal Nutrition Guidelines for Health Professionals.
2. Palacios, C., Kostiuk, L.K., Peña-Rosas, J.P. (2019). Vitamin D supplementation for women during pregnancy. Cochrane Database of Systematic Reviews (7).
3. National Center on Birth Defects and Developmental Disabilities. (2018). General information about NTDS, folic acid, and folate. In Centers for Disease Control and Prevention.
4. Government of Canada. (2010). Reference Intakes for Vitamins. In Dietary Reference Intakes.
