One of my readers recently asked me if I have taken a folic acid supplement throughout all my pregnancies and the answer will probably surprise you. I have talked about this topic before in my post on supplements, but I figured I would go a little more into depth for those of you interested. Folate is found in plants. Folic acid is the synthetic form, and is chemically different than folate, is found in supplements and fortified foods and is twice as absorbable by the human body compared to natural folate. Folate is essential in the folding of the neural tube which is a precursor to the brain and central nervous system in a growing embryo. This happens in the first 3-4 weeks of pregnancy, probably before you even know you are pregnant, which is why it is so important to have adequate intake prior to pregnancy. As most of you probably know, insufficient folate can have devastating effects on a pregnancy, leading to birth defects. However, synthetic folic acid, found in most prenatal and multi-vitamin supplements is linked to increased risk of breast and colon cancers. A 2011 meta-analysis of six folic acid supplementation trials found that the incidence of cancers was 21 percent higher in the folic acid supplementation groups than control groups.
If you are thinking about conceiving or are pregnant you should especially be eating foods naturally rich in folate. These are foods like lentils, pinto beans, chickpeas, romaine lettuce, beets, broccoli, spinach, asparagus, navy beans, black beans, kidney beans, cauliflower, parsley and bok choy as well as brussels sprouts, peas, bell peppers, green beans, celery, cabbage, summer squash strawberries, tomatoes, leeks and fennel among many others! Eating these foods prior to and during pregnancy will not only ensure the neural tube develops properly but may also offer protection against cardiac birth defects, childhood respiratory illnesses and childhood cancers.
So to answer the question (which you already figured out from the title), no, I did not take supplemental folic acid during any of my pregnancies. I take Dr. Fuhrman’s Gentle Prenatal which does not contain folic acid, vitamin A, vitamin E, selenium or copper. I’ve written a whole post on supplements to explain why. There are a couple supplement brands that claim the folate is plant derived but I still recommend Dr. Furhman’s Gentle Prenatal for the reasons mentioned in the post on supplements. If you are not eating foods naturally rich in folate you are missing out on many other health benefits as well. Beans/legumes and dark leafy greens are some of the most nutrient dense foods on the planet and should be consumed daily! Find ways to add them into your diet, especially if you are trying to conceive or are pregnant! In the summer green smoothies, hummus with veggies and salads are great! In the colder months soups, stews and curries are perfect! The recommendation for folate for pregnant women is 600 mcg/day (400 mcg/day for healthy adults). This amount can easily be obtained by eating green vegetables, beans and other whole plant foods, and the good news is that it’s impossible to get excessive folate from these foods. Eating just 1 cup of lentils and 1 cup of spinach in a day will supply you with enough! Alternatively, eating a wider variety of the plants listed above will also supply you with plenty!
