Folate vs. Folic Acid: Which is Better During Pregnancy?
Introduction
Pregnancy is a crucial time when expectant mothers need to prioritise their nutritional intake. Among the various nutrients essential for a healthy pregnancy, folate and folic acid play a vital role. However, these terms are often used interchangeably, leading to confusion.
In this article, we shall unravel the differences between folate and folic acid, their importance during pregnancy, and the best dietary sources to ensure optimal maternal and foetal health.
Is Folate the same as Folic Acid?
What is the difference between folate and folic acid? Folate refers to various different forms of Vitamin B9, a water soluble Vitamin. Folic acid is one of the many forms (synthetic form) of Vitamin B9 or folate. Vitamin B9 is necessary for DNA synthesis, cell division, and the production of red blood cells.
Folate is the natural form found in foods, while folic acid is the synthetic form used in supplements and fortified foods. While the body can directly utilise folate, folic acid needs to undergo enzymatic conversion before it can be utilised.
Differences in Absorption and Utilisation
Folate and folic acid have similar health benefits, but their absorption and utilisation in the body differ. Folate from food sources is easily absorbed, while folic acid needs to undergo enzymatic conversion in the liver to become active (L-methylfolate).
This conversion involves two steps, resulting in the formation of L-methylfolate, the active form of folate needed by the body. Genetic differences can affect this conversion process, making it challenging for some individuals to effectively use folic acid.
Role of L-Methylfolate (Folate)
L-methylfolate is the biologically active form of folate. It plays an important role in the synthesis of DNA, cell division, and the production of RBCs. During pregnancy, L-methylfolate plays a very crucial role as it supports the healthy growth for the growing foetus. It supports the rapid growth of placenta and development of the baby’s neural tube.
Let us look at some other benefits of L-methylfolate during pregnancy:
- Preventing Neural Tube Defects: Neural tube defects affect the brain, spine, or the spinal cord of the baby during pregnancy. Adequate intake of L-methylfolate supplements before and during early pregnancy can reduce the risk of these defects effectively.
- Supporting Maternal Health: L-methylfolate also plays a crucial role in supporting maternal health during pregnancy. It helps in the production of neurotransmitters to regulate the mother’s mood. Serotonin and Dopamine are neurotransmitters or as we commonly like to call them, happy hormones. Sufficient intake of L-methylfolate (folate) improves the expectant mother’s overall health and well-being.
- Optimising Folate Absorption: individuals with genetic variations that impair their body’s ability to successfully convert the synthetic form of folate; folic acid, to its active form L-methylfolate. If the expectant mothers are directly supplemented with L-methylfolate, it can ensure optimal folate absorption and support the needs of both mother and child. Opti Natal by Dame Health is formulated with natural folate, making it easier for the body to convert it to L-methylfolate.
Prenatal vitamins include folic acid because it is important for DNA replication, while- they should include L-methylfolate. When the embryo implants in the uterus and starts growing rapidly, it needs a lot of active folate (L-methylfolate) to support its cell division.
Choosing the Right Form
For women who have trouble converting folic acid into the form that the body can use effectively, choosing a good prenatal supplement that has L-methylfolate can be beneficial. Opti Natal, a prenatal multivitamin supplement, are the best folic acid tablets for pregnancy since they contain L-methylfolate. The natural and active form of folate, readily absorbed and necessary during pregnancy.
Prenatal supplements containing folic acid are commonly recommended by health practitioners. This is to ensure adequate amounts of L-methylfolate are present in the body during pregnancy. The recommended folic acid for pregnancy should be 570 micrograms per day. Opti Natal by Dame Health, is formulated (with natural folate) by gynaecologists and is in the appropriate dosage for your specific needs, is highly recommended.
The best time to start taking supplements for folic acid before pregnancy is three months before conceiving until the end of the first trimester. Taking folic acid, through Opti Natal can be beneficial when trying to conceive, as it is formulated with help of natural folate and plays a crucial role in DNA replication and the development of the embryo.
Our genetic code, encoded in DNA, is susceptible to errors that can lead to genetic defects. Folate is essential for the wellbeing of the egg, sperm, and the rapidly dividing cells of the embryo. Its active form, methylated folic acid (L-methylfolate), is needed during this critical phase of early development.