This is probably one of the first questions you are asked when you first see your midwife. But why exactly? And what if your body cannot absorb, convert or process folic acid at all?
What is folic acid and why do you need it?
Folic acid is important for the development of a healthy baby because it can occur neural
tube defects. A neural tube is a structure in the embryo from which the spinal cord and brain are formed early in pregnancy. With a neural tube defect, the spine or skull roof is not properly constructed, which can cause an open back or open skull. The neural tube develops within the first 28 days of pregnancy. It is therefore recommended that all women who wish to become pregnant consume folic acid from three months before conception.
Folic acid also reduces the risk of certain heart defects, cleft lip and cleft palate. In addition, it reduces the risk of developing anemia, miscarriage, premature birth and low birth weight.
Vitamin B9
Folic acid is a form of vitamin B9. The human body cannot produce vitamin B9 itself, but it does need it. We therefore depend on diet and supplements to get enough folic acid, especially during pregnancy. The recommended daily amount of folic acid for adults is 400 micrograms (µg). For women who want to become pregnant or are pregnant, it is recommended to consume 400 to 1,000 µg of folic acid or folate daily. But what exactly is folate?
Folate
Folate, like folic acid, is a form of vitamin B9. Folic acid is the synthetic version often used in processed foods and supplements. However, folic acid is not immediately absorbed into the cells because the body does not recognize it. It must therefore first be converted into folate. This conversion process involves several steps and about half of people can perform this conversion effectively. Furthermore, the conversion process is often inefficient. Research has shown that due to a gene mutation, 25 to 60% of the population cannot convert folic acid properly. This gene mutation negatively affects the ability to convert folic acid.
(Methyl)folate is the active and natural version of folic acid that can be absorbed into the cells. Vitamin B9 is a water-soluble vitamin, meaning folate requires water to be absorbed. Folate is therefore much better and easier to absorb than folic acid.
Folic acid must be converted into L-methylfolate (also called 5-MTHF) via an enzyme pathway in the body. Once MTHF is produced, it can help nourish the tissues and brain. Successful conversion of folic acid to MTHF depends on an enzyme known as MTHFR.
MTHFR and Homocysteine
A defect in the MTHFR gene can lead to elevated homocysteine levels, which are linked to an increased risk of miscarriage. Homocysteine is an amino acid produced during the breakdown of proteins in the body. Low levels of homocysteine are normal and harmless, but high levels can lead to an increased tendency of the blood to clot (hypercoagulability).
Pregnant women with elevated homocysteine levels are at higher risk for miscarriages, preeclampsia and premature birth. This is probably the result of the increased tendency to clot caused by the increased homocysteine levels.
Folate, B12 and B6
Always take folate in a combination supplement that also contains vitamins B12 and B6, because these vitamins work together. Long-term use of folate or folic acid as a separate vitamin can lead to a decrease in vitamin B12 in the body. A vitamin B12 deficiency has been linked to miscarriages and other problems such as fatigue and depression (think about postpartum depression!).
A supplement such as folate can never replace a healthy diet. Therefore, always use supplements as an addition to a healthy diet.
Choosing a Good Supplement
If you want to take a good supplement, you want to read one of the following names on the packaging behind vitamin B9 / vitamin B11 or folic acid:
Folate/folate
5-methyl tetrahydrofolate
5-MTHF
L-methylfolate
Are you unsure which one is right for you? We have folate drops available from VitaminFit in the Mirasoon shop.
Food rich in folate or folic acid
In addition to taking supplements, you can also get folate or folic acid from your diet, especially during pregnancy. Folate occurs naturally in a variety of foods and it is essential to eat a diet rich in this vitamin to support a healthy pregnancy. Here are some foods rich in folate or folic acid:
Green leafy vegetables such as spinach, kale, romaine lettuce, broccoli. brussels sprouts
Fruits: Avocado, oranges, papaya, bananas, strawberries
Legumes: Lentils, chickpeas, black beans, pinto beans, soybeans
Nuts and Seeds: Sunflower seeds, linseed, almonds, walnuts
Whole grain products: Whole wheat bread, whole wheat pasta, oats, quinoa, brown rice
Fortified Foods such as fortified grains, rice, pasta or cornmeal products
Animal Products: Eggs, liver (such as beef liver, in limited amounts due to high vitamin A levels)
Folic acid and/or folate therefore play a crucial role in the development of a healthy baby and the prevention of certain birth defects, while also helping to reduce the risk of other complications during pregnancy. Combining a healthy diet with the right supplements ensures you and your baby get the best start.
Pregnant without worries
If you have any questions about which supplements are right for you, don't hesitate to contact us. We are happy to help you on your way to a healthy and happy pregnancy!
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