VS FOLIC ACID
One of the very first pieces of advice I received during my pregnancy was to supplement with folic acid. Although I believe that we should get our vitamins and minerals naturally wherever possible, I am also well aware that supplements can be extremely important and necessary at times.
Women are generally advised to supplement with synthetic folic acid in the early stages of pregnancy, rather than natural folate. You might hear that folic acid is just the supplement form of folate, but they are actually very different.
What’s the difference?
Folate is a general term for a group of water-soluble B vitamins known as B9. Folic acid, on the other hand, is a synthetic compound used in dietary supplements and fortified foods. It wasn’t until 1943 that humans were exposed to folic acid through the introduction of food fortification.
Folate has some important functions in the body. It breaks down, builds and uses proteins. It is used in red blood cell production, DNA synthesis and much more. A lack of folate can result in anemia, loss of appetite and poor immune function. A lack of it in pregnancy can lead to neural tube defects including spina bifida, low birth weight or prematurity.
Synthetic folic acid may seem like the perfect way to make sure people get enough folate. This was the very reason it was added to foods like breads and cereals; however this is the problem: The body doesn’t actually use folic acid. It needs to be broken down first into methylfolate. Synthetic folic acid therefore is much more difficult for the body to break down and metabolize than naturally occurring folate.³⁴ Having regular doses of folic acid added to your diet when pregnant means your body will constantly be having to metabolize it to convert it into methylfolate. This overload creates problems. It prevents the body from getting the real folate it needs, causing ironically, a folate deficiency. The process of having to convert a synthetic supplement results in unmetabolized folic acid being left over in the body which takes up the receptor sites where folate is needed.
MTHFR Mutation and Why It Matters
The MTHFR (short for methylenetetrahydrofolate reductase) is a mutation that affects up to 50- 60% of the population. It makes it difficult for those who have it to convert folic acid (and even folate) into a useable form.³⁵ Having the MTHFR mutation also makes it more difficult for the body to detoxify. This means that anyone who has it who is supplementing with folic acid will have additional problems with toxicity during their pregnancy from the buildup in the body.³⁶ There are ways to get tested for MTHFR (and also folate supplements designed specifically for those who have it).
What Can I Do to Increase Natural Folate in My Diet?
The most natural and effective way is to eat an abundance of foods rich in naturally occurring folate. These include:
Dark leafy green vegetables such as kale, spinach, chard and collard greens
Broccoli
Avocado
Citrus foods like lemon, lime and oranges
Legumes such as lentils and chickpeas
Beets
Nuts and seeds
Natural Folate Supplements
There are some high-quality supplements that contain natural folate (rather than the synthetic folic acid) that can be taken in pregnancy. Ask your natural health practitioner for a prenatal supplement with natural folate that supports your needs.
Supplementation During Pregnancy
In an ideal world we would be able to get all of our essential nutrients from whole foods. We would also have plenty of time to make ourselves delicious and nutritious meals every day. Sadly we don’t live in a perfect world, and supplements can often be a much-needed addition to your healthy pregnancy. There are so many different supplements that have been recommended for pregnant mothers, and much debate about which are the best. I'm going to keep it simple and share with you the essentials that I took throughout my pregnancies. I consulted with both my midwife and a naturopath to get the best advice, and I recommend doing the same, especially if you have specific needs or issues that you would like addressed. Your routine blood tests will also give your practitioner an idea of what your individual requirements might be.
Supplements I took daily:
Probiotics: I took these regularly to keep my immune system strong and healthy, and also to help ‘seed’ my baby’s microbiome.37 Probiotics can help to ensure your baby gets a good healthy dose of beneficial bacteria from you when passing through the birth canal.³⁸ Probiotics can also help with digestion issues that can arise during pregnancy.
Magnesium: I take magnesium regularly, as it’s such an essential mineral. It's involved in over 300 biochemical functions in the body, including neurotransmitter functions and regulating heartbeat rhythms. It is vitally important that your levels stay healthy during pregnancy and this is where supplementation can help. Magnesium can help with muscle relaxation, morning sickness and proper hormone function. I took it in liquid form, but there are many other ways to take it including magnesium oil (applied on the skin), and also bathing in magnesium salts, which can help relax and recharge your pregnant body. Some of the known signs of magnesium deficiency include; headaches, digestive issues, fatigue, mood disorders and muscle tightness.³⁹
Iron: I have always been conscious of my iron levels, but was even more so when I was pregnant. It was important to me that I took the right kind of iron, so instead of fortified iron (which can be constipating) I chose plant-based non-heme iron. I took blackstrap molasses early on in my pregnancy (which is high in iron, potassium and magnesium) and towards my third trimester also took a plant-based liquid iron supplement.
Vitamin C: Dr Suzanne Humphries, author of ‘Dissolving Illusions’, has some fantastic information on this subject. She suggests that pregnant women should be taking at least 500 mg/day. Vitamin C is vital for the growth of your unborn baby, and the process of labor and birth itself uses massive amounts of vitamin C.⁴⁰ There are some studies that suggest having sufficient amounts of vitamin C throughout pregnancy can help prevent neonatal jaundice.⁴¹
I chose ‘Camu Camu’ powder which is a whole foods-based powder (containing naturally high levels of vitamin C) throughout my pregnancy, rather than synthetic Vitamin C. Camu Camu has around 50 times the vitamin C content of oranges and is packed full of antioxidants.⁴² One teaspoon of Camu Camu powder contains around 600mg of vitamin C (over 1000% of the recommended daily intake).
Red Raspberry Leaf in Pregnancy
Supplementation is very specific to the individual, which is why it’s a good idea to see a naturopath or other holistic
