Adequate folate is crucial for a healthy pregnancy and healthy baby.

It is extremely important that pregnant women monitor the amount of folate they consume, as it can heavily influence the health of their baby. Folate, also known as vitamin B9, is needed for healthy cell division, and healthy growth and development of your baby. Read on to find out more about folate, and how you can provide the right nutrients for a healthy pregnancy. 

What is folate (vitamin B9)

Folate is a water-soluble B vitamin that is used to make DNA and other genetic material. Folate (its naturally occurring form) and folic acid (a form of folate found in fortified foods and supplements) are needed for healthy cell division, growth, and development. Without an adequate intake of folate, living cells cannot divide.

Why is folate important for pregnancy?

Folate (folic acid) is a B vitamin needed for healthy cell division, growth and development of your baby. This key vitamin is required for the healthy growth and development of your baby. Women who do not get enough folate are at risk of having babies with neural tube defects, such as spina bifida, and are at greater risk of having a premature or low birth weight baby.

Because the neural tube closes in the first 6 weeks of pregnancy, and many women do not even realise they are pregnant until after this time, it is recommended for women to supplement their diet with folic acid before they become pregnant.

Major dietary sources of folate

Major dietary sources of Folate include:

  • Fortified products (cereals, bread, fruit juice)
  • Vegetables (asparagus, brussels sprouts, broccoli, dark green leafy vegetables such as spinach)
  • Legumes and nuts (peanuts, cashews, chickpeas, kidney beans)
  • Fruit and fruit juices (orange, mango)

How much folate do I need?

For all women, regardless of age, the Recommended Daily Intake (RDI) for folate is 600ug/day during pregnancy, and 500ug/day during lactation.

Folate deficiency

Although folate deficiency is rare in many western countries such as Australia and America, it still does occur. Deficiency can lead to megaloblastic anaemia which causes symptoms such as weakness, fatigue, poor concentration, irritability, and headaches.

Folate supplementation

Many women do not plan a pregnancy, so taking folic acid at least one month before, and three months after you become pregnant will reduce the chance of neural tube defects in your baby. It is recommended that all women and teen girls who could become pregnant consume 400mcg of folic acid daily from supplements or from fortified foods in addition to the folate they get from a healthy diet.

Supplements containing methylfolate might be more effective than folic acid in women who have a certain mutation in a gene called MTHFR because their bodies can use this form more easily. It is always advisable to check with your doctor or dietitian prior to starting any supplementation to work out the best and safest supplement regime for you.

Important takeaways about folate

  • Folate (folic acid) is a B vitamin needed for healthy growth and development of your baby
  • Taking folic acid reduces the chance of neural tube defects (e.g. spina bifida) in your baby
  • It is important to take folic acid (in supplement form) at least one month before, and three months after, you become pregnant
  • It is recommended that women trying to conceive or women who could become pregnant take an extra 400 micro grams (mcg; µg) per day of folic acid. The best way to get this is from a supplement.
  • You still need to eat foods that contain folate. Rich dietary sources of folate include green vegetables, fruit, and fortified cereals

Ensure you have healthy folate levels

Whatever stage you are at in your pregnancy journey, Kat from Katrina Ridout Nutrition can help you make sure you are meeting all your nutritional needs for a healthy pregnancy and healthy baby.

For more nutrition support or to book in for a comprehensive individualised nutrition consultation, be sure to get in touch with Kat here.