Folic acid or folate during pregnancy

Folate is the most essential vitamin for expectant mummies. People often think that folate is the same as folic acid, but this is not the case. Folate refers to the water-soluble vitamin itself. Folic acid, on the other hand, is the synthetic version of the vitamin that is given as nutritional supplement.

 

Folate is extremely important for expectant mothers; during pregnancy, women need significantly more folate. We’ll tell you everything you need to know about folate and folic acid during pregnancy.

What are folic acid and folate?
Why is folic acid important during pregnancy?
Folic acid deficiency
Folic acid when thinking about having a baby/before pregnancy
Folic acid and breastfeeding
Foods containing folic acid
Folic acid supplementation during pregnancy
The most important questions about folic acid

 

What are folic acid and folate?

Folate belongs to the group of B vitamins which are water-soluble. It is found in both animal and plant foods. The term folic acid/folate is derived from the Latin "folium"(leaf). This B vitamin was first obtained from spinach leaves.

 

Once the folate is ingested, the body converts it into tetrahydrofolate. This substance is absolutely essential for both cell growth and cell division to function smoothly. It is crucial for your unborn child’s growth and development.

The amount of folate your body needs during pregnancy is usually not covered by the amount of folate in the food you consume. This is where folic acid supplements come in.

You could say that folic acid is artificially produced folate. The body can, however, absorb and utilise it much better.

Please note!

It is important not to ingest too much folic acid. You should, therefore, pay attention to the conversion factor between folate and folic acid. 0.5 micrograms of folic acid corresponds to 1 microgram of folate from food.

 

Why is folic acid or folate so important during pregnancy?

Folic acid is one of the most important vitamins during pregnancy. But what does folic acid really do for you and your baby and why do you need it? The main functions are:

 

  • Folic acid is involved in cell growth and cell division, thereby ensuring the proper development of your baby.
  • It is important for your baby’s brain development and
  • blood formation.

Our advice:

If you are planning, to get pregnant, it may help you to supplement with folic acid even before you become pregnant. We recommend discussing this with your gynaecologist.

 

Folic acid deficiency

A folic acid deficiency inhibits proper cell growth and the abundant formation of new blood cells. These are important developmental processes for any human being.

 

During pregnancy, however, folic acid is even more important, because you not only need to supply your body with folate but also your baby’s body.

Problems caused by folic acid deficiency

  • maternal anaemia
  • a birth defect that affects the baby’s spine (spina bifida)
  • birth defects affecting the baby’s brain
  • potential further functional birth defects which are still being investigated (e.g. premature birth, defects of the urinary system, cleft lip and palate, heart defects)

Early detection of folic acid deficiency

To prevent folic acid deficiency during pregnancy and the complications associated with it, you should start supplementing with folic acid as soon as you find out you are pregnant. If you are planning a pregnancy, it is also a good idea to take folic acid.

Symptoms of folic acid deficiency

  • Tiredness
  • Fatigue
  • Irritability and/or depression
  • Pale skin
  • Dizziness
  • Shortness of breath

In severe cases, even:

  • red and sore tongue
  • impaired sense of taste
  • diarrhoea and weight loss

Please note!

These symptoms are not a definite sign of folic acid deficiency, but they can also indicate other diseases. You should therefore always consult a doctor if you experience any of these symptoms to find out what triggers them.

 

Treatment of folic acid deficiency

In case of a suspected folic acid deficiency, the first thing to do is a blood test. Given that the symptoms are similar to those of a vitamin B-12 deficiency, a blood test is carried out to determine whether it really is a folic acid deficiency. In case the blood test also points at a deficiency, your doctor will prescribe folic acid supplements.

 

During pregnancy, however, every woman should take supplementary folic acid. This is why doctors usually prescribe it at the first examination.

Folic acid when thinking about having a baby/before pregnancy

Are you planning to get pregnant in the near future? Then you should start taking folic acid well before conception. It is best to start as soon as you stop taking your current contraceptive.

 

Ideally, you should start taking folic acid well at least one month before conception. To find out when you have the highest chance of getting pregnant, use our convenient ovulation Calculator.

There is a very persistent rumour that conception is more likely if a woman is supplementing with folic acid. However, this has not yet been scientifically proven. What we do know is that folic acid has a beneficial effect on the body’s hormones that can promote pregnancy.

Why is folic acid also important while breastfeeding?

Among many other nutrients, breast milk also contains folate. This means that breastfeeding also supplies your child with this important vitamin that supports baby’s healthy growth by promoting cell division and growth as well as blood formation.

 

Tip

Also after birth, folic acid or folate is an essential building block for the healthy growth of your baby. By breastfeeding, you provide your little one with this vitamin which naturally occurs in breast milk. After you stop breastfeeding, choose HiPP ORGANIC COMBIOTIC® – the only formula brand with Metafolin®.

 

*Metafolin® is a registered trademark of Merck KGaA, Darmstadt, Germany.

Many doctors and also the German Nutrition Society recommend taking additional folic acid while breastfeeding. This vitamin is not only good for your baby, but also for you. Especially after birth and while breastfeeding, a healthy diet is important to regain your strength and to handle your new adventure in family life.

 

We do recommend, however, that you also discuss this with your gynaecologist, as opinions differ widely as to whether or not you should continue to take folic acid supplements while breastfeeding. It is therefore best for your doctor to make that decision based on your specific case and after examining you thoroughly.

Food – which ones contain folate?

There is plenty of folate in leafy greens, vegetables (e.g. broccoli), tomatoes, potatoes, eggs, meat and whole-grain products. However, folate is very unstable and is almost completely destroyed by heat, light and oxygen. So getting enough folate in your diet during pregnancy is almost impossible.

 

Nevertheless, there are some foods you should eat more of to counter folate deficiency and to protect your unborn child:

  • leafy vegetables such as lettuce or spinach
  • legumes such as peas or soybeans
  • egg yolk
  • liver (only in small quantities)
  • vegetables such as asparagus, tomatoes, cabbage or peppers
  • nuts
  • whole-grain products
  • wheat bran

Folic acid supplementation during pregnancy – what you should remember

To prevent any deficiencies, you should eat a folate-rich diet during pregnancy. Above you can read up on what foods are important in this regard. You should also take supplementary folic acid on a daily basis, which your doctor may prescribe.

 

During pregnancy you should get 550 micrograms of folate equivalents daily. The majority of them (approx. 400 micrograms) should come from folic acid. The remaining 150 micrograms are best covered through your food intake. This way, you’ll get a well-balanced mix.

We recommend discussing with your gynaecologist whether you need to supplement with folic acid throughout your entire pregnancy.

The German Nutrition Society (DGE) generally recommends the following daily intake:

Age Amount of folate equivalent per day in mg
0 to 4 months 60 micrograms
4 to 12 months 80 micrograms
1 to 4 years 120 micrograms
4 to 7 years 140 micrograms
7 to 10 years 180 micrograms
10 to 13 years 240 micrograms
from 13 years 300 micrograms
pregnant women 550 micrograms
breastfeeding women 450 micrograms

The most important questions about folic acid or folate

What happens if I forget to take my folic acid supplement?

Of course, you should make sure to take your daily dose of folic acid during pregnancy. However, it’s not the end of the world if you forget to take it one day. You also don’t have to double your dose on the following day. If you are unsure, it is best to talk to your doctor about it.

Can I take too much folic acid?

Do you also wonder if taking too much folic acid during pregnancy could cause you or your baby any harm? In general, there are no indications so far that an overdose of folic acid has any serious consequences. However, some minor side effects may occur. These may include:

  • Agitation
  • Gastrointestinal problems
  • Nausea

Nonetheless, you should not consume more than 1,000 micrograms of folic acid per day. If you notice any side effects that occur after you have taken a folic acid supplement, stop taking the supplement immediately and consult your gynaecologist.

Find out more about a balanced and healthy diet during pregnancy from HiPP.

Folic acid with or without iodine?

Many of the folic acid supplements are fortified with iodine, as many adults lack both these days. Since iodine is an important nutrient that should be taken in sufficient amounts, especially during pregnancy, such a combination supplement could be a good choice.

You should be careful though if you suffer from problems with your thyroid gland. In that case you should leave out the iodine. We recommend discussing your options with your gynaecologist.

Is it worth taking fish oil supplements?

Fish oil supplements are also recommended for pregnant women, especially if you do not consume enough oily sea fish. These supplements provide you with valuable omega-3 fatty acids, which are very important during pregnancy as they contribute to your child’s brain development. There are products that also contain folic acid, providing you with all the important nutrients you need during this time.

Information about the author:

Anja Schröder, a mother herself, has been writing as a freelancer for several major family blogs for many years. She mainly focuses on family topics and brings her texts to life with her vivid storytelling.