Folate vs. Folic Acid During Pregnancy: What's the Difference and Which Is Better?

When it comes to supporting a healthy pregnancy, folate and folic acid are essential nutrients that often come up in conversations. Both forms of vitamin B9 play a crucial role in the development of a healthy baby, but understanding the difference between the two and knowing which one is better can make a significant impact on your pregnancy journey.

What Are Folate and Folic Acid?

Folate is the natural form of vitamin B9 found in foods like leafy greens, beans, and citrus fruits. It's vital for DNA synthesis, cell division, and overall growth. Folate from natural sources is easily absorbed by the body and is particularly beneficial for those with certain genetic variations.

Folic Acid is the synthetic form of vitamin B9 used in supplements and fortified foods. While it needs to be converted by the body into its active form, 5-MTHF (L-methylfolate), it is often recommended due to its stability and high absorption rate.

Why Are They Important During Pregnancy?

Both folate and folic acid are crucial during pregnancy for several reasons:

1. Prevents Neural Tube Defects: One of the most significant benefits of folate and folic acid is their ability to prevent neural tube defects (NTDs) such as spina bifida and anencephaly. These defects occur very early in pregnancy, often before many women realise they are pregnant

2. Supports Rapid Cell Growth: During pregnancy, there is an increased demand for cell growth and division. Folate and folic acid support DNA synthesis and repair, which are essential for the baby's development.

3. Prevents Anaemia: Adequate levels of folate help in the production of healthy red blood cells, preventing anaemia in both the mother and the developing baby.

Folate vs. Folic Acid: Which Is Better?

The choice between folate and folic acid depends on individual needs and dietary habits:

Folate: Found naturally in foods, folate is easily absorbed and used by the body. It is especially beneficial for individuals with the MTHFR gene mutation, who may have difficulty converting folic acid into its active form.

Folic Acid: Often recommended in prenatal vitamins, folic acid is a stable and highly effective option to ensure adequate intake of vitamin B9. It is widely used because of its high absorption rate and ability to prevent NTDs effectively.

Recommended Daily Amounts

While Trying to Conceive: 400 micrograms (mcg) of folic acid daily

First Three Months of Pregnancy: 400 mcg of folic acid daily

Months Four to Nine of Pregnancy: 600 mcg of folic acid daily

While Breastfeeding: 500 mcg of folic acid daily

How to Ensure Adequate Intake

To make sure you are getting enough folate or folic acid during pregnancy:

1. Eat a Balanced Diet: Incorporate folate-rich foods such as leafy greens, beans, citrus fruits, and avocados into your daily meals.

2. Take Prenatal Vitamins: Most prenatal vitamins contain folic acid. Check out our range of supplements here

3. Consult Your Healthcare Provider: If you have specific health conditions or genetic variations, your healthcare provider may recommend a supplement with methylated folate to ensure optimal absorption.

Conclusion

Both folate and folic acid are vital for a healthy pregnancy, providing the necessary support for your baby's development and preventing serious birth defects. Understanding the difference between the two can help you make informed decisions about your prenatal nutrition.

Explore our range of prenatal supplements to ensure you are getting the best support for your pregnancy journey. Remember, a well-nourished mum leads to a healthier baby!

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