Good nutrition is essential for everyone, but it is particularly important for pregnant women. This is because the baby in development needs all the nutrients its body requires to grow. One question you may have is that of folate vs. folic acid; what's the difference, how does vitamin B9 relate, and which one is good for pregnancy?
Bringing a healthy baby into the world takes a lot more than ensuring the environment is nurturing and safe; a mother or mother-to-be must ensure that they get sufficient vitamins and nutrients before conception and through the pregnancy period.
Importance of Vitamin B9 For Pregnancy
One of the most important vitamins that pregnant mothers must ensure they get enough of is vitamin B9. Vitamin B9 is a naturally occurring nutrient that serves many functions in the human body. A growing fetus must get enough of this nutrient as it plays a critical role in promoting cell regeneration, the formation of DNA, and the growth of the body.
Vitamin B9 is mainly found as folate and in folic acid supplements. While it is mainly taken as a supplement, it can also be added to processed food for easier ingestion. If a pregnant mother does not take naturally occurring vitamin B9, she may need a specialized diet to fortify her diet with this nutrient. Note that it is mandatory in many countries worldwide, particularly the United States and Canada, that a pregnant woman's diet contains vitamin B9.
The only choice a mother has is how to take vitamin B9. When it comes to folate vs. folic acid, they both contain different forms of vitamin B9. While the two are distinctly different, there is a common misconception that they are the same or that the two names are often used interchangeably.
This article dives deeper into explaining what folate vs. folic acid are and how they differ to help you choose a better method to get vitamin B9 during pregnancy.
What is Folate?
You have probably heard of the term folate in reference to nutrition found in a wide range of foods such as vegetables, fruits, eggs, and legumes. Folate is a name for the naturally occurring form of vitamin B9, derived from the Latin word for leaf, 'folium.'
Vitamin B9 is a naturally occurring nutrient that serves many functions in the human body.
The term folate today refers to the group of compounds that have similar nutritional benefits as leafy foods. The nutrient is converted into a biologically active form of vitamin B9 known as 5- methyltetrahydrofolate or 5-MTHF before being absorbed into the bloodstream.
What is Folic Acid?
Folic acid, also known as pteroylmonoglutamic acid, is a synthetic form of vitamin B9. It is often used in health supplements or added to such foods as breakfast cereals, flour, and other foods during processing.
Major Difference Between Folate vs. Folic Acid
Every major study showing folate's protective effects? They used folic acid. The dramatic reduction in neural tube defects we've seen since food fortification began in the 1990s? That's thanks to folic acid. When the CDC and ACOG make their recommendations, they're not just throwing darts at a board – they're following the evidence.
Here's what happens in your body: whether you take folic acid or eat folate-rich foods, your body converts it all to the same active form called L-5-methyltetrahydrofolate (L-5-methylTHF) in your intestines (the lower part of the bowel). Your body is remarkably good at this conversion process. So, no, folic acid does not accumulate in your body like some companies would have you believe. Remember, it’s from the B vitamin family, and B vitamins are water-soluble; therefore, you excrete them in your urine - they are not broken down in the liver.
Which is the Healthiest Source of Vitamin B9?
We have already established that a growing fetus needs sufficient vitamin B9 to grow. It is always recommended that you get all the essential nutrients a pregnant mother needs from whole foods. Vitamin B9 occurs naturally in high-folate foods, including leafy green vegetables such as spinach and lettuce, avocados, and asparagus.
However, the vitamins you get from whole foods may not be enough. In such a case, supplements are an easy solution to ensure that you have enough vitamin B9 to grow your baby. Failing to take in enough amounts of folic acid during pregnancy increases the risks of neural tube irregularities such as anencephaly and spina bifida conditions.
While folic acid is the standard recommendation based on clinical evidence, many supplement brands only use methylated folate or L-5-methylfolate in their prenatal vitamins. Make sure you check your supplement facts panel to ensure that it says "folic acid."
When to Choose Folate vs. Folic Acid
Many people naturally meet the folate requirements of their bodies through healthy eating. A varied diet with green vegetables and fruits is almost always enough to supply all the vitamin B9 the body needs. However, during pregnancy, the body's need for this essential nutrient rises sharply.
While many companies and people in the wellness space continue to push methylfolate, folic acid always remains the gold standard for prenatal vitamins. Why? This is the only proven prevention for neural tube defects in fetuses.
Folic acid has no major known side effects. However, it is not uncommon for a person taking it to report stomach upsets and a build-up of folate in the liver.
Final Thoughts on Folate vs. Folic Acid
If you are pregnant, balancing your diet and nutritional intake can be a very delicate science. You can choose to shoot in the dark by taking everything you believe your body needs, or you can be smarter and get the right amounts of nutrients concocted specially for your body in your situation.
Rather than trying to guess what prenatal you need or worry whether or not it has folic acid, you can easily order high-quality prenatals with folic acid.
Contact Binto today to find out how they can help you stay healthy and your baby develop naturally.