• About
  • Contact
  • Pinterest
Pregged.com
  • Pregnancy
    • Getting Pregnant
      • Am I Pregnant?
      • Unplanned Pregnancy
      • Miscarriage
      • Pregnancy Symptoms
      • Pregnancy Health
      • Mental Health
      • 1st Trimester
      • 2nd Trimester
      • 3rd Trimester
    • Week by Week
    • Getting Ready
      • Labor
      • Birth
      • Postpartum
      • Baby
      • Baby Names
      • Baby Astrology
      • Breastfeeding
    • Essentials
      • Pregnancy Products
      • Maternity Wear
      • Baby Gear
      • Diapers
      • Postpartum Products
      • Gift Ideas
  • Local
  • Lifestyle
  • Relationships
  • Technology
  • Pregnancy
    • Getting Pregnant
      • Am I Pregnant?
      • Unplanned Pregnancy
      • Miscarriage
      • Pregnancy Symptoms
      • Pregnancy Health
      • Mental Health
      • 1st Trimester
      • 2nd Trimester
      • 3rd Trimester
    • Week by Week
    • Getting Ready
      • Labor
      • Birth
      • Postpartum
      • Baby
      • Baby Names
      • Baby Astrology
      • Breastfeeding
    • Essentials
      • Pregnancy Products
      • Maternity Wear
      • Baby Gear
      • Diapers
      • Postpartum Products
      • Gift Ideas
  • Local
  • Lifestyle
  • Relationships
  • Technology
Home » Pregnancy » 1st Trimester » Folate or Folic Acid in Pregnancy — Which is Best?

Folate or Folic Acid in Pregnancy — Which is Best?

   Medically reviewed by Dr Kristy June Dinampo
  Published on January 30th, 2024
Folate or Folic Acid in Pregnancy — Which is Best?
Advertisment

One of most important decisions you’ll make during early pregnancy, or when trying to conceive, is how you’re going to get all vitamins and minerals you need to keep yourself and your baby healthy.

Most Moms-to-be take a prenatal supplement to cover all the bases and ensure they’re not lacking in anything important.

Folic acid is a form of Vitamin B9 and is always at the top of the list of necessary vitamins to take daily during pregnancy .

Recent Controversy

While doing your research about which vitamins and minerals you need you may have heard about some recent controversy around artificial folic acid and whether it’s better to take the natural form – folate – instead.

Here we’re going to explore the differences between folic acid and folate, look at the most recent research on the topic and weigh up which type is the safer form during pregnancy.

The Importance of Vitamin B9

The Center for Disease Control and Prevention (CDC) regularly publishes research that shows why folic acid is important. It helps cells to divide and grow.

This is especially important during the first three months of pregnancy when sperm and egg meet and begin to divide and grow new cells to create an embryo.

Crucially, folic acid is known to significantly reduce the chance of birth defects in babies.

Folic acid is often called folate, and many people (including some health professionals) will say that folic acid is just the bottled supplement form of folate; even your obstetrician might tell you that folic acid and folate are exactly the same thing.

But if you look closely, there is actually a difference between the two.

What is Folate?

Folate is a group of B vitamins, also called B9. It’s an essential nutrient for all human beings, and most people get enough of it from their diet when they’re not pregnant.

It can be metabolized easily and naturally by the body, and is processed along with all the other food that you eat.

Folate naturally occurs in lots of vegetables, fruit and plant proteins, including:

  • Dark leafy greens, like kale and spinach
  • Broccoli
  • Citrus fruits
  • Asparagus
  • Beans and pulses
  • Avocados
  • Seeds and nuts
  • Beetroot

What is Folic Acid?

Folic acid is the oxidized, synthetic version of folate which is used to make supplements. It’s made in a lab, where it goes through a chemical process combining it with oxygen.

Because of the incredible importance of healthy folate levels in mothers for the development of their babies, public health strategies (3) have been in place since 1990 which mean folic acid is added to certain foods, including white flour — and that means it makes its way into most of the baked goods you buy too.

Unlike natural folate, which is processed and metabolized in the small intestine along with other nutrients, folic acid is first processed by the liver.

This can mean that when you take high levels of folic acid in supplement form, unnaturally high levels of unmetabolized folic acid enters into your circulatory system.

Which is Better – Folic Acid or Folate?

Recent research suggests that although it’s thought to be safe to take folic acid while you’re trying to conceive and during early pregnancy, taking folic acid in late pregnancy could put your unborn child at risk of allergies.

And some studies have caused deeper concern — there is some evidence that folic acid supplements could make certain types of cancer worse.

It’s generally accepted that it won’t do you any harm to take a bit-too-much of most of the water-soluble vitamin supplements you can buy in the pharmacy.

If you take too much, your body excretes the excess through your urine.

But this doesn’t happen with folic acid: if you take more than your body is able to process, the excess ends up in your bloodstream (7).

There are no such concerns about naturally occurring folate.

It’s a vital and healthy part of anyone’s diet, and increasing your intake of folate during any stage of pregnancy is good for you and your growing baby.

If your obstetrician recommends you take folic acid supplements and you’re happy to do so, there’s no reason why you shouldn’t go ahead.

But be aware that it is not advisable to carry on taking folic acid into late pregnancy. Ask your doctor to discuss with you how much you should take and when you should stop taking it.

But taking natural folate will provide you and your baby with the same benefits of folic acid — without any of the potential risks.

For that reason, we recommend choosing folate instead of folic acid.

How do you take folate?

In early pregnancy your body needs twice the amount of folate as usual to support the growth of your tiny baby. That’s a lot of extra folate! So it’s really important to make sure you’re getting enough of the stuff.

It is possible to consume enough naturally occurring folate in the food you eat — even when you’re pregnant. To do this, you’ll have to pay close attention to your diet and make sure you include lots of foods which are high in folate — the Dietitians of Canada website provides a useful, comprehensive list (8).

You could print it off and keep it in your kitchen as a reminder to add some of these foods to every meal you eat.

Women taking folic acid during pregnancy are advised to choose supplements containing 400-600 mcg (9).

When relying on natural folate, it’s advisable to aim higher than that — around 800-1200 mcg (10).

And because you need so much of it during pregnancy, it can be difficult to include enough high-folate foods in your daily diet.

For this reason, it’s a good idea to take a natural folate supplement as well as eating healthy, nutritious meals.

Folate Supplements

There are a few different brands of prenatal supplements that use naturally sourced vitamins and minerals rather than artificial ones.

The best way to remember to your supplement every day is to include it in your morning routine; take it with your breakfast and you’ll be all set for the day.

We hope we’ve covered all your questions about whether folic acid or folate is the better choice in pregnancy. 

Sources:

1. https://www.webmd.com/vitamins/ai/ingredientmono-1017/folic-acid
2. https://sciencebasedmedicine.org/the-benefits-and-risks-of-folic-acid-supplementation/
3. https://chriskresser.com/folate-vs-folic-acid/
4. https://www.physiology.org/doi/10.1152/ajpregu.00549.2016
5. https://sciencebasedmedicine.org/the-benefits-and-risks-of-folic-acid-supplementation/
6. https://www.thehealthyhomeeconomist.com/folic-acid-making-us-sick/
7. https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Folate.aspx
8. https://wellnessmama.com/12543/folic-acid-vs-folate/

Advertisment

Related Posts

  • Second Trimester: The Sweet Spot of Pregnancy – What to Expect and How to Thrive
  • The Emotional Rollercoaster of Pregnancy: Managing Mood Swings
  • Pregnancy Myths Debunked: What’s True and What’s Not?
Advertisment
Advertisment
Trending Now
Is it Dangerous if Baby Has the Umbilical Cord Around Their Neck?

Is it Dangerous if Baby Has the Umbilical Cord Around Their Neck?

The umbilical cord is vital for a fetus in the womb. It attaches the baby’s abdomen (where its belly button will eventually be) to the

4 Types of Childbirth Classes for an Easier Labor & Birth

4 Types of Childbirth Classes for an Easier Labor & Birth

From your second trimester onwards you will be bombarded with information about labor and birth. Most women naturally start to worry around this time as

Read more...
What Does My Cervix Look and Feel Like During Pregnancy?

What Does My Cervix Look and Feel Like During Pregnancy?

So you’ve started reading about what happens to your body when you’re pregnant. Perhaps you’re already pregnant, and you’ve been to an appointment or two

Read more...
What Does Heartburn Feel Like When You’re Pregnant?

What Does Heartburn Feel Like When You’re Pregnant?

Pregnancy tends to throw up countless weird and wonderful symptoms for us to cope with. These symptoms aren’t just related to your stomach area. Oh

Read more...
The Chinese Gender Prediction Calendar – A Guide

The Chinese Gender Prediction Calendar – A Guide

One of the most common questions we have when we discover we’re pregnant is “will my baby be a boy or a girl?“. The Chinese

Read more...
Advertisment
Negative Pregnancy Test but No Period? 10 Common Reasons Why

Negative Pregnancy Test but No Period? 10 Common Reasons Why

Your period’s late. You dig that pregnancy test out from the bottom of your drawer and pee on the stick, expecting to see a big

Read more...
7 Questions About Ectopic Pregnancy Answered

7 Questions About Ectopic Pregnancy Answered

When you get pregnant the fertilized egg implants in the uterus which is where your baby can develop and grow. But in an ectopic pregnancy

Read more...
14 of the Best Foods to Eat During Pregnancy for a Super Healthy Baby

14 of the Best Foods to Eat During Pregnancy for a Super Healthy Baby

As an expecting Mom we wish for nothing more than to deliver a perfectly healthy baby. So it’s no wonder that the subject of healthy

Read more...
Molar Pregnancy – What is it and Why Does it Happen?

Molar Pregnancy – What is it and Why Does it Happen?

A molar pregnancy is a rare abnormality which is caused at conception — that moment when the sperm meets the egg. But what exactly is

Read more...
What Does it Feel Like To Be Pregnant?

What Does it Feel Like To Be Pregnant?

When most women talk about what does it feel like to be pregnant they focus on the early physical symptoms. Nausea, the cramps, the tiredness, the

Read more...
Advertisment
Does Sex Feel the Same After Giving Birth Vaginally?

Does Sex Feel the Same After Giving Birth Vaginally?

Sex after giving birth. It’s on every new Mom’s mind at some point during or after pregnancy. Will it hurt? How long until you’ll be

Read more...
Blighted Ovum – It’s a Miscarriage NOT a Phantom Pregnancy

Blighted Ovum – It’s a Miscarriage NOT a Phantom Pregnancy

What is a Blighted Ovum? Even though a blighted ovum is a very common form of miscarriage affecting up to 20% of all known pregnancies,

Read more...
Can Eating Cinnamon Cause Miscarriage? How Much is Safe?

Can Eating Cinnamon Cause Miscarriage? How Much is Safe?

Pregnancy is a period when expectant mothers become more cautious about their diet, considering the potential impact on their health and the well-being of their

Read more...
What Medications Can Affect a Pregnancy Test Result?

What Medications Can Affect a Pregnancy Test Result?

There are surprisingly few medications or substances that can affect the accuracy of a home pregnancy test. So if you’re worried that your hormonal birth

Read more...
21 Brilliant Ways to Reduce Anxiety in Pregnancy

21 Brilliant Ways to Reduce Anxiety in Pregnancy

Is anxiety taking over your pregnancy and stopping you from enjoying it? Would you like to take back control and find ways to reduce your

Read more...
Advertisment
Join the Pregged Community
Follow us
  • Pinterest
Disclosure

Some of the links on Pregged lead to sites we are affiliated with, such as Amazon, and we may earn revenue from them.

The material on this website is provided for educational purposes only and is not to be used for medical advice, diagnosis or treatment, or in place of therapy or medical care. Use of this site is subject to our terms of use and privacy policy.

Links
  • About
  • Contact
  • T & C’s
  • Privacy Policy
  • Editorial Standards
Copyright © 2023 Pregged.com. All rights reserved