If you’re pregnant or trying to conceive, chances are you’ve heard about folate and it’s importance for your growing baby.
Folate, also known as B9, supports healthy neural tube development, DNA synthesis and methylation and facilitates healthy brain development. All of this growth starts within the first 28 days after conception which is why many doctors will urge a prenatal containing folate prior to conceiving.
Given how critical folate is for your baby’s brain and overall development, it’s important to make sure that your prenatal has the correct form. When comparing prenatals you’ll usually find folate in one of two forms: folate or folic acid. Folic acid is the synthetic form of folate, it must be converted to folate in order to be usable.
Sounds easy enough, right?
Unfortunately no. Up to 50% of women have what’s called an MTHFR gene mutation that prevents them from completing this conversion. The result is folic acid in your body that is completely unusable. And because folic acid is is water soluble, anything that isn’t used will simply be excreted through urine without ever having benefited baby.
You most likely won’t be tested for the MTHFR gene mutation so when you’re choosing a prenatal, check the label to make sure it contains the form of folate that you know your body (and baby!) can use. Folate should be listed as one of the following:
5-MTHF
5-methyltetrahydrofolate
L-methylfolate
In addition to your prenatal, you can get the active form of folate from food. Some examples of folate containing foods include:
Avocado
Broccoli
Brussel Sprouts
Eggs
Leafy vegetables such as spinach, kale, and lettuce
Nuts & Seeds