Folate during pregnancy: the vitamin to take care of your future baby

You dream of holding your baby in your arms for the first time, looking into his or her eyes and feeling his or her warmth. It is a magical moment that every mother-to-be yearns for.

But to get there, one of the most powerful ways to care for your little one is to make sure you get enough folate during pregnancy—or even before, if you're planning to get pregnant.

Get the most out of folate: discover its benefits, ideal dosage and precautions.

What is folate and why is it so important?

Folate, known as vitamin B9, is an essential nutrient for your baby's development.

What is folate good for? It is like the bricks that form your baby's house, that is, his body and brain. It also protects the embryo's cells that multiply rapidly in the first weeks of pregnancy.

Folate: what it is used for during pregnancy

Folate during pregnancy protects your baby from possible neural tube defects, the structure where the brain and spinal cord are formed.

• Spina bifida : The baby's spine doesn't close completely during pregnancy, causing difficulties with walking, learning, and controlling pee and poop. Enough folate helps the spine form properly.
• Anencephaly : The baby's brain and skull do not develop properly, which is very delicate. Having enough folate during pregnancy can reduce this risk.
• Encephalocele : This is when part of the brain protrudes through an opening in the skull, causing difficulties for the baby to move, developmental delays, and learning delays. Folate helps the skull to close.
• Myelomeningocele : This is similar to spina bifida, but more serious, as part of the spinal cord also sticks out, which can cause difficulties in moving. Sufficient folate will help prevent this.

How much folate is needed during pregnancy?

Many conventional doctors recommend 600 microgram supplements for expectant mothers.

Caution : Folic acid (a synthetic folate supplement) taken for a long time may affect your baby's brain and blood sugar levels. It may also cause postnatal depression.

Opt for supplements that say “ folate” or “(6S)-5-methyltetrahydrofolate ” on the label . They are safer for you and your unborn child. If it says folic acid, don’t take it.

You can rely on your food

• Spinach (1 cup cooked), 262 mcg.
• Beef liver: 3 oz, 215 mcg.
• Black-eyed peas: 1 cup cooked, 210 mcg
• Asparagus: 8 stalks, 178 mcg
• Broccoli: 1 cup cooked, 104 mcg
• Brussels sprouts: 1 cup cooked, 156 mcg
• Mustard greens: 1 cup cooked, 104 mcg
• Red beans: 92 mcg
• Romaine lettuce: 1 cup raw, 64 mg
• Avocado — ½ cup, 59 mcg
• Wheat germ: 2 tablespoons, 40 mcg
• Orange — 1 medium. 29 mcg

It is best to start eating this type of food even before you become pregnant, to avoid problems that can occur in the first weeks of pregnancy. And continue eating it while breastfeeding.

Special Considerations

You may need higher amounts of folate if:

• There is a history of babies in your family who have been born with spina bifida or other problems.
• You have any medical conditions such as kidney or liver disease, sickle cell anemia.
• You take medications for epilepsy, type 2 diabetes, or rheumatoid arthritis.
• You consume alcohol frequently.

Important: This content is for educational purposes only and should not be used as medical advice. If you have any health conditions, please consult your doctor.

Sources:

The Best Prenatal Vitamins and When to Start Taking Them

Best Folic Acid Foods to Boost Folate Levels

Folic acid and pregnancy: how much do you need?