How Much Folate Do You Need During Pregnancy? A Complete Guide

Pregnancy is one of the most crucial phases of a woman’s life. You go through physical, emotional, and nutritional shifts, and that sometimes becomes too much. While some of you might be familiar with essential nutrients like calcium, iron, and protein, you cannot overlook the importance of folate or Vitamin B9. Folate and folic acid play a vital role in the optimal fetal brain and spine development, especially during the early weeks of pregnancy.

The Indian diet is dominantly vegetarian, and most people are unaware of the evolving needs of micronutrients. It makes women prone to developing folate deficiency during pregnancy. 

This comprehensive guide will cover every aspect of folate and folic acid, their importance, the daily required amount (RDA), Indian dietary sources, and the best folic acid or folate tablets for pregnancy.

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 greens, 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 are:

·         Optimal formation of the neural tube (brain and spinal cord of the baby)

·         Production of healthy red blood cells

·         Prevention of the development of neural tube defects (NTDs) such as spina bifida and anencephaly

·         Rapin and synthesis of DNA

·         Optimal development of the placenta and overall well-being of the mother.

How Much Folic Acid Do You Need?

According to the Indian Council of Medical Research (ICMR):

·         An expecting mother requires around 500 mcg of folate daily.

·         Women planning their pregnancy should start taking the folic acid supplement at least 2 to 3 months before conceiving.

However, other international bodies like the World Health Organization (WHO) recommend consuming around 400 to 600 mcg daily.

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.

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 hustling mom-to-be's 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, in your diet.

●       Stay On Track with Your Routine: Did you know that 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.

Benefits of Folic Acid Supplements

●       Reliable dosage

●       Cost-effective

●       Easy to absorb

●       Reduced risk of birth defects by up to 70%.

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 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 the routine, and consulting healthcare providers support optimal development.

However, always consult your healthcare provider before starting any supplement.

Folate Frequently Asked Questions:

Que: How much folate do I need daily?

Ans: It is recommended to take 400 to 600 mcg of folic acid daily.

Que: Can I get folic acid from the diet alone?

Ans: 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.

Que: What are the natural sources of folate?

Ans: Green leafy vegetables, beans, peas, avocados, nuts, and citrus fruits.

Que: What is the difference between folic acid vs. folate during pregnancy?

Ans: Folate is the natural form of Vitamin B9 found in foods. However, folic acid is the synthesized form, which is found in supplements and fortified foods. Both folic acid and folate help prevent birth defects, but since folate is a natural source, it is more bioavailable in whole foods.

Que: What is the importance of folate during pregnancy?

Ans: Folate helps the optimal development of the baby’s brain and spinal cord while preventing defects, such as neural tube defects (spina bifida). Additionally, folate also helps in DNA synthesis and red blood cell formation.

Que: When should I start taking folate during pregnancy?

Ans: As per doctors, you should start using folate at least 2 to 3 months before planning to conceive and continue throughout your first trimester of pregnancy.

Que: What are the signs of folate deficiency?

Ans: The common symptoms of folate deficiency include irritability, fatigue, poor appetite, and sometimes anaemia. Additionally, folate deficiency also increases the risk of neural tube defects and other birth complications in the baby.

Que: How much folate is too much during pregnancy?

Ans: Consuming excessive folic acid, over 1000 mcg a day, can hide vitamin B12 deficiency and cause neurological issues. Therefore, it is essential to always consult your healthcare provider before consuming a high dosage of folate pregnancy supplements.

Que: Is it safe to consume folic acid during the entire pregnancy?

Ans: Yes, absolutely. Consuming folic acid during your entire pregnancy is safe and essential for healthy outcomes. However, high dosages of folic acid should be avoided, and doctor consultation is a must.

Que: Name the Indian foods that provide folate?

Ans: Spinach, beetroot, black gram, oranges, rajma, and methi are excellent sources of natural sources of folate in Indian foods.