Folic or Folate?

For those embarking on the journey of pregnancy, folic acid is an early consideration and a recommended supplement to avoid malformation of certain brain and spinal tissues of the body whilst the foetus develops. The most common issue with a lack of folic acid in the body is a condition called spina bifida, where the neural tube and spine does not fully close during development in the womb. This can result in spinal cord injury and physical disablement of the child.

Getting enough folic acid/folate is a must, especially in the first trimester of pregnancy. But which is which, is one better than the other?

Folic Acid

.. is the synthetic version of the Vitamin Folate also known as Vit B9, manufactured and the body is then able to convert this to be used as Folate.

Folate

..Folate is a B-Vitamin found in some foods such as leafy greens, beans, peas and nuts.

Which to choose?

Folic acid ends up being converted by the body into Folate so on paper, there probably is no major merit difference taking one over the other.

Ideally, folate is best to source from fresh food sources but introducing more folate rich foods into your diet. One of the highest folate containing foods is raw spinach, with just one cup containing 110mcg of your 400mcg RDV (Recommended Daily Value). Also asparagus, just 5 spears (according to the Florida Folic Acid Coalition) contains 100mcg. Beans, pulses are also equally high in naturally occurring Folate.

SO, if you had a plate of food containing a cup of raw or half a cup of cooked spinach, beans, broccoli florets, fish, a poached egg and some asparagus spears. You are very likely to have consumed your RDV for folate! Of course you could easily spread all these folate rich foods across all your daily meals too.

Advice is that getting vitamins from food themselves over supplements is always preferred however if you cant guarantee your diet will achieve you RDV then supplements have their place.

Green smoothies are a great easy way to get your folate intake up, and very accessible nowadays. I remember reading an article years ago that consuming green leafy foods during conception has a positive impact on the child’s later susceptibility to childhood diseases in Africa. Will see if that can be found again and update here.