If you're pregnant, folate is one nutrient you don't want to overlook. A folic acid is a form of folate, and both are important for a healthy pregnancy. Today, we'll discuss the benefits of folate vs folic acid for expectant mothers and provide some tips for getting enough of these nutrients during pregnancy.

What Are Folate and What Are Its Benefits for Pregnant Women?

Folate is a water-soluble vitamin and is mainly found in leafy green vegetables and fruits. It's important for pregnant women because it helps to prevent birth defects of the brain and spine. Folic acid is the synthetic form of folate, and it's found in supplements and fortified foods. Getting enough folate or folic acid during pregnancy is important because:

Prevents Neural Tube Defects (NTDs)

Neural tube defects (NTDs) are birth defects of the brain and spine. They occur in the first month of pregnancy, often before a woman knows she's pregnant. Folic acid can help to prevent these and other NTDs:

● Anencephaly: A baby is born without a forebrain
● Spina bifida: A baby's spinal cord doesn't close properly, causing nerve damage
● Hydrocephalus: Excess fluid accumulates on the brain, which can cause permanent damage

Prevents Other Birth Defects

Folic acid has also been shown to prevent other birth defects, including heart defects and cleft lip.

Improves Pregnancy Outcomes

Studies have shown that folic acid may also improve pregnancy outcomes, such as reducing the risk of preterm labor, preeclampsia, and low birth weight.

Improves Maternal Mental Health During Pregnancy

Folic acid has also been shown to improve maternal mental health during pregnancy. One study found that folic acid supplementation was associated with a lower risk of depressive symptoms during pregnancy.

How Can Pregnant Women Make Sure They’re Getting Enough Folate?

The best way for a pregnant woman to ensure she's getting enough folate is through diet. Some foods that are naturally high in folate include:

● Leafy green vegetables.
● Beans and legumes.
● Oranges and other citrus fruits.
● Fortified breakfast cereals.
● Fortified bread.

Supplements That Contain Folate

Supplements can also help pregnant women reach the recommended daily amount of folate, which is 400-600 micrograms (mcg) per day. Most prenatal vitamins contain at least this amount of folate. If you're not sure if your prenatal vitamin has enough folic acid, talk to your healthcare provider. They may recommend a separate folic acid supplement.

The Importance of Folate During Early Pregnancy

Folic acid is important during early pregnancy because that's when the neural tube develops. This structure becomes the baby's brain and spinal cord. NTDs happen when the neural tube doesn't close properly. Folic acid can help prevent this from happening.

Pregnant women should start taking folate or a folic acid supplement at least one month before conception to help reduce the risk of NTDs. If you're already pregnant, it's not too late to start taking folate or folic acid. You can also increase your intake of folate-rich foods like leafy greens, oranges, and fortified cereals.

More Tips for Reducing the Risk of Birth Defects

In addition to getting enough folate through diet and supplements, there are other things pregnant women can do to reduce the risk of birth defects associated with folate deficiency. These include:

Eating a Healthy Diet

A healthy diet is important for all pregnant women, but it's especially important for those who are at risk for folate-related birth defects. Eating a diet that's rich in folate-containing foods can help reduce the risks.

Avoiding Alcohol and Cigarettes

Alcohol and cigarettes can increase the risk of birth defects, so it's important to avoid them during pregnancy. If you're struggling with addiction, there are resources available to help you quit.

Exercising Regularly

Exercise is important for all pregnant women, but it's especially important for those who are at risk for folate-related birth defects. Exercise can help improve circulation and reduce the risks.

Taking a Multivitamin Every Day

A multivitamin is a good way to make sure you're getting all the nutrients you need during pregnancy. It's especially important for those who are at risk for folate-related birth defects. A multivitamin can help reduce the risks.

Avoiding Alcohol and Cigarettes

Alcohol and cigarettes can increase the risk of birth defects, so it's important to avoid them during pregnancy. If you're struggling with addiction, there are resources available to help you quit.

Final Thoughts: What to Do if You Suspect You Have a Folate Deficiency

If you suspect you have a folate deficiency, the first thing you should do is talk to your healthcare provider. They can order a blood test to confirm the diagnosis and recommend treatment. Treatment for folate deficiency usually involves taking a supplement or getting injections of folate.

Pregnancy is an exciting time, but it's also a time when you need to be extra careful about your health. Getting enough folate is one of the best things you can do for yourself and your baby. By following the tips above, you can help reduce the risk of birth defects and ensure a healthy pregnancy for both of you.

If you're at risk for folate-related birth defects, there are things you can do to reduce the risks. Talk to your healthcare provider if you have any questions or concerns about folic acid or folate during pregnancy. They can help you create a plan to get the nutrients you need for a healthy pregnancy.