Benefits of folate during pregnancy

Summary: 

Folate, or Vitamin B9, is essential for preventing birth defects, supporting foetal and placental growth, and reducing pregnancy risks. Adequate folate intake is crucial before and during the early stages of pregnancy. 

• Prevention of Neural Tube Defects: Folate is essential in preventing serious birth defects of the brain and spine, such as spina bifida and anencephaly, which occur in the early weeks of pregnancy.  

• Support for Cell Growth and Placenta Formation: It aids in DNA synthesis and rapid cell division necessary for foetal growth, while also supporting the development of a healthy placenta for nutrient delivery.  

Full Details: 

Folate (vitamin B9) plays a crucial role during pregnancy due to its essential function in foetal development, particularly in the formation of the neural tube, which becomes the baby's brain and spinal cord. Here's how folate supports a healthy pregnancy: 

1. Prevents Neural Tube Defects (NTDs) 

The most critical role of folate is in preventing serious birth defects of the brain and spine, such as: 

Spina bifida (incomplete closure of the spinal cord) 

Anencephaly (underdeveloped brain) 

These defects may occur in early stages of pregnancy.  

2. Supports DNA Synthesis and Cell Division 

Folate is essential for rapid cell growth and division, which is especially important during the early stages of foetal development when cells are multiplying rapidly. 

3. Helps Form the Placenta 

Adequate folate levels support the development of a healthy placenta, which is crucial for nutrient and oxygen delivery to the foetus. 

4. May Reduce Risk of Other Complications 

Low folate levels have been linked to: 

• Miscarriage 

• Preterm birth  

• Low birth weight 

• Preeclampsia (Preeclampsia is a potentially serious complication of pregnancy characterized by high blood pressure and signs of organ damage, most often involving the liver and kidneys).  

 Folate vs. Folic Acid 

Folate : Natural form found in leafy greens, legumes, and citrus fruits.

Folic acid: Synthetic form used in supplements and fortified foods (more stable and bioavailable).

Folate is naturally found in many plant-based foods. Including a variety of these can help meet your daily needs: 

Vegetables: 

Spinach (raw or cooked), Asparagus, Broccoli, Brussels sprouts, Kale, Romaine lettuce, Legumes, Cooked lentils, Chickpeas (garbanzo beans), Black beans, Kidney beans, Pinto beans, Green peas.

Fruits: 

Oranges and orange juice (100% juice), Bananas, Avocados, Strawberries, Papaya. 

Grains and Fortified Foods: 

Fortified breakfast cereals (check the label for folic acid content), Enriched white rice and pasta, Whole grains (like quinoa, brown rice), Nuts and Seeds, Sunflower seeds, Peanuts and peanut butter (check for no added sugar). 

Avoid Excessive Heat 

Cooking can destroy some natural folate in foods — light steaming preserves more nutrients. 

Supplement Tips for Pregnancy 

Note that supplements are not a replacement for food. Combine supplement with a Folate-Rich Diet. Eat plenty of folate-rich foods like leafy greens, legumes, and citrus fruits. 

1. Start Early — Even Before Conception 

Begin taking folate 3 months before conception to reduce the risk of neural tube defects. 

2. Choose a Quality Prenatal Vitamin 

Look for a prenatal supplement with: 

Methylfolate (an active form some people absorb better) 

Iron, calcium, vitamin D, B12, and other key nutrients 

 3. Take It Consistently 

Take your prenatal vitamin daily and at the same time each day (ideally with food to reduce nausea which common in early pregnancy). 

4. Type of Supplements 

Supplements That Use Folate (Methylfolate / 5-MTHF) 

Prenatal Vitamins with Methylfolate 

Folate-Only Supplements (with Methylfolate) 

Look for labels with: 

"L-5-MTHF" 

"Methylfolate" 

"Quatrefolic®" or "Metafolin®" (branded forms of bioactive folate) 

Should You Use Folate Instead of Folic Acid? 

YES, if: 

• You have the MTHFR gene mutation (affects 40–60% of people) 

• You prefer better bioavailability 

• You're sensitive to synthetic supplements