May 9, 2002
Folate and folic acid are critical for childbearing women
We’ve all heard it’s a good idea to consume a diet rich in vegetables, legumes, and whole grains because of the many health-promoting nutrients they contain. Most of these nutrients, such as vitamin A, vitamin C, and iron, are familiar to us. But there is an important nutrient found in these foods that you may not know, called folate.
Folate (and its synthetic form, folic acid) is a B vitamin that has long been known to play a role in the prevention of neural tube defects in the developing fetus. The most common neural tube defects are spina bifida and anencephaly. In spina bifida, children can be born with leg paralysis and impaired bladder and/or bowel function. Anencephaly, which is always fatal, is a condition where a baby is born with a severely underdeveloped brain and skull. Folate may also help to prevent some other birth defects, such as cleft palate. While these birth defects sound frightening, research has shown that up to 70 percent of these conditions could be prevented with adequate folate consumption prior to and during the first few weeks of pregnancy.
“All women with the ability to conceive need to be concerned about folate, even if they are not planning a pregnancy, because sometimes pregnancies are unplanned!” says Janet Leader, registered dietician and lecturer in the Nutritional Sciences Program in the UW School of Public Health and Community Medicine.
The neural tube forms in the first month of pregnancy, before many women discover they are pregnant. Therefore, it is crucial to have enough folate in the system before conception occurs. Studies have shown that most women ingest less than half of the amount of the folate they need. It is generally recommended that all women capable of becoming pregnant consume 400 micrograms (mcg) of folate per day. This recommendation increases to 600 mcg per day during pregnancy, and 500 mcg per day for a breastfeeding mother. Folate can be found in many foods.
“Orange juice, green leafy vegetables, and beans are all good sources of folate,” says Leader. Some foods, such as flour, rice, pastas, cereals, and breads, are fortified with folic acid, the synthetic form of the vitamin. It’s a good idea to read the label to see how much folic acid is in these foods. Interestingly, the body absorbs folic acid more readily than the folate that naturally occurs in foods. However, the biological function is exactly the same.
“Most women need some supplementation to get enough folate,” says Leader. Most multivitamins contain 400 micrograms of folic acid, and prenatal vitamins usually contain 600 mcg. Once again, it’s a good idea to check the label to determine the folic acid content.
Folate also has other important physiological functions besides prevention of birth defects. The body uses it to make new cells, and it also helps red blood cells develop so they can carry oxygen through the blood. Recent research has suggested that folic acid may also play a role in prevention of heart attack, stroke, and certain cancers such as colon cancer. While further studies need to be done to determine any protective effects from folic acid consumption, this preliminary information shows that nearly everyone may potentially benefit from adequate folic acid intake. It’s all the more reason to keep aiming for a healthy, well-balanced diet.
