Everything You Need to Know About Folic Acid

If you've been pregnant before or are planning a baby, you've probably heard about the benefits of folic acid. But you can also take folic acid before, during, and after pregnancy to support your overall health. ( Read more here) 

In this blog post, we're going to tell you everything you ever wanted to know about folic acid – what it is, why you need it, and how to best get folic acid.

What is folic acid or folate?

Folate and folic acid are forms of vitamin B9 (B11 in the Netherlands). Folic acid is the synthetic form of folate (the kind you'll find in a supplement), while folate is the natural form found in food.

Folate plays an important role in our body, yet we cannot produce it ourselves, so we have to get it through food and sometimes through supplements.

Why is folic acid important?

Folic acid is most commonly used by women who are pregnant or planning to become pregnant. Folic acid supplementation increases the mother's folate status. A low maternal folate status is a risk factor for the development of neural tube defects in the developing fetus.

That's why it's recommended for all pregnant women and included in all prenatal supplements.

Folic acid also contributes to the formation of the placenta and the growth of the uterus during pregnancy.

It further contributes to normal blood formation, normal psychological function, plays a role in the cell division process, normal functioning of the immune system, and to the reduction of tiredness and fatigue.

I'm pregnant, how much folic acid should I take?

The general guideline is that women need at least 400 micrograms of folic acid daily. It's generally recommended that women take folic acid for up to 12 weeks during pregnancy; after that, it's no longer necessary .

Which type of folic acid is recommended?

Active folic acid is the most absorbable form of folate. Folic acid and folate from food are not biologically active, so your body must convert them into the metabolically active form called 5-methyletrahydrofolate (or 5-MTHF for short). Many people, due to their genetics, cannot convert folic acid into 5-MTHF. This means that even though you may be taking folic acid, it still can't do its job properly. This active form is actually the only form your body can use immediately, so you can be sure you're getting all the benefits.

I want to increase my folate intake naturally. What should I eat?

It's easy to get your daily dose of folate because many foods naturally contain folate.

Good sources of folic acid can be found in:

• Green leafy vegetables (Think: spinach, kale, asparagus, broccoli)
• Beans
• Peanuts
• Sunflower seeds
• Whole wheat
• Eggs
• Seafood
• Fresh fruit and fruit juices

Do you have any questions about folic acid? Chat with us . We can help answer all your questions.