Pregnancy is a miraculous but overwhelming journey. Various things happen all at once leaving you somewhat unsure and bewildered. We know you want all the good and nice things for your little one. One of the most important nutrients during this period is Vitamin B9 for your baby’s development. Folate and folic acid play a crucial role in maintaining the overall well-being of your tiny one. It decreases the risk of neural tube defects, cleft lips, and congenital heart issues among other disorders.
This comprehensive guide will explore all the aspects of folate and folic acid, its importance, the daily amount required, the sources, and the best folate tablets for pregnancy. Let’s start.
Folate and Folic Acid
Folate (Vitamin B9) is a B-group nutrient that is essential for the healthy growth and development of the baby. Folate is the bioavailable form of Vitamin B9 and is found in natural foods, such as leafy green, citrus fruits, and legumes.
Whereas, folic acid, also a Vitamin B-group nutrient, is the synthesized form of Vitamin B9 and is found in fortified foods like bread and breakfast cereals.
Importance of Folate and Folic Acid
Folate and folic acid are pivotal for pregnancy for various reasons. These nutrients help prevent birth defects known as neural tube defects, such as spina bifida. This common birth defect affects the brain and spine of the baby. NTDs happen during the first few weeks of pregnancy, usually when the mother is unaware of the conception.
Neural tube defect cases can be prevented if the mother consumes adequate amounts of folic acid before and during pregnancy. The best way to consume folic acid or folate daily is from natural foods or by taking folic acid supplements.
When To Start Taking Folate and Folic Acids?
Both studies and top medical experts recommend taking folate tablets for pregnancy at least 2-3 months before conceiving till the entire duration of your first trimester of pregnancy. If you haven’t yet started taking folate tablets for pregnancy, start them as soon as you know about your pregnancy. Folic acid supplements are available as over-the-counter vitamins but always consult your doctor before starting folate tablets for pregnancy.
How Much Folic Acid Do You Need?
If you are trying to get pregnant or are in the first few months of your pregnancy, you need a folic acid supplement containing at least 400 to 600 mcg of folate or folic acid.
Sources of Folate
- Leafy Green Vegetables: Kale, spinach, collard greens, and romaine lettuce are all good sources of folate.
- Legumes: Lentils, beans, and peas are all high in folate and contain fiber and protein as well as folate.
- Citrus Fruits: Oranges, grapefruit, and lemons give a dose of folate and Vitamin C to your body.
- Avocados: Rich in folate and healthy fats that are good for both the baby and the mother.
- Nuts & Seeds: Sunflower seeds, almonds, and flax seeds provide large amounts of folic acid and other nutrients to the body.
Folic Acid Sources
- Fortified Cereals & Grains: Different breakfast cereals, pasta, and breads are loaded with folic acid to ensure a regular dosage.
- Fortified Juices: Some juices, like orange juice, contain added folic acid to provide a folic acid boost.
- Prenatal Vitamins: Folic acid supplements are designed to offer adequate folate and folic acid content to support infant development and suppress NTDs.
- Snack Bars & Ready-To-Eat Foods: Several convenient food options are loaded with fortified folic acid to make the hustler mom-to-be life easier while maintaining adequate intake.
How To Maximize Folate Absorption?
- Take Prenatal Vitamins with Meals: It is recommended to take prenatal vitamins along with your balanced meals packed with healthy fats and Vitamin C to boost folate absorption.
- Staying Well Hydrated: Hydration is the key, mama. Drinking ample amounts of water helps dissolve and transport all the nutrients properly into the body.
- Add Folate-Packed Foods: The Golden Rule of maximizing folate absorption is to include folate-rich foods, such as leafy greens, legumes, and citrus fruits to your diet.
- Stay On Track with Your Routine: Did you know adhering to your routine can make or break the entire scenario? Well, oh yes. If you keep on taking your folic acid supplement daily at the same time, it leads to steady nutrient levels.
- Consult Your Healthcare Provider: This goes without saying, always consult your healthcare provider before starting any prenatal supplement. Also, please consult your doctor to personalize your folate intake as per your unique needs to make the most out of it.
Trimacare, The Best Folate Tablet for Pregnancy
Trimacare is a clinically formulated folate tablet for pregnancy developed especially for Indian pregnant mothers. The folic acid supplement is created as a trimester-specific prenatal vitamin to cater to the specific needs of each trimester. It contains 20+ essential multi-micronutrients, including L-methyl folate, calcium, iron, omega-3 fatty acids (DHA: EPA), iodine, Vitamin A, K, D, E, B-complex, etc., to maintain the overall health.
With L-methyl folate (the bioavailable form of folic acid), Trimacare helps prevent the risk of neural tube defects, cleft lips, and congenital heart issues. Choose Trimacare today and take a step towards the good health of you and your baby.
The Bottom Line
Understanding the difference between folate and folic acid is crucial for expectant mothers. It is recommended to consume at least 400 to 600 mcg of folate daily during pregnancy. Having a balanced diet, staying hydrated, taking supplements with meals, adding folate-rich foods, sticking to routine, and consulting healthcare providers supports optimal development.
However, always consult your healthcare provider before starting any supplement.
Folate Frequently Asked Questions:
- How much folate do I need daily?
It is recommended to take 400 to 600 mcg of folic acid daily.
- Can I get folic acid from diet alone?
While a folic-rich diet is essential and beneficial, you still need folic acid supplements to meet the required daily amount of folic acid during pregnancy.
- What are the natural sources of folate?
Green leafy vegetables, beans, peas, avocados, nuts, and citrus fruits.
