Folate is often an overshadowed vitamin but just as important as the more popular vitamins C and D! Folate is a B-vitamin (B9) that is found naturally in many foods. You might also hear about Folic Acid, which is a man-made version of the vitamin added to supplements or foods, equally as helpful!

Why is it Important?

1. Baby’s Best Friend: For all the future parents out there, folate is crucial during pregnancy. It helps prevent major birth defects in the baby’s brain and spine.
2. Cell Builder: Folate is essential for making DNA and other genetic material. It’s like the construction manager in your body, ensuring cells are built correctly and efficiently. Without folate, your body's blueprint might get a bit wonky!
3. Energy Booster: This vitamin helps convert the food you eat into energy. So, if you’re feeling sluggish, a little folate could help perk you up. It’s like your body’s very own caffeine—without the jitters!
4. Mood Lifter: Folate helps in the production of neurotransmitters, the brain chemicals that regulate mood. It’s a bit like having a cheerleader in your brain, keeping your spirits high and stress levels low.

Where to Find Folate?

• Leafy Greens: Spinach, kale, and romaine lettuce are folate superstars. They’re not just for salads—throw them into smoothies, soups, and stir-fries!
• Citrus Fruits: Oranges, lemons, and grapefruits are tangy sources of folate. A glass of orange juice is not just refreshing; it’s folate-rich!
• Beans and Legumes: Lentils, chickpeas, and black beans are fantastic folate sources. They’re perfect for hearty soups, stews, and salads.
• Avocado: This creamy fruit is not just for guacamole. It’s a folate-rich addition to your toast, salads, and even smoothies.
• Nuts and Seeds: Sunflower seeds, peanuts, and almonds pack a folate punch. They make for great snacks and crunchy toppings for your dishes.

How Much Folate Do I Need?

The National Institute of Health suggests:

Folate is very important during the first couple weeks of pregnancy, usually before moms even know they’re pregnant. Having enough folate in your body before becoming pregnant can reduce your chance of having a baby with spina bifida or neural tube defects. 

For this reason, it’s very important to make sure you are getting enough folate at least 30 days before getting pregnant.

Women of childbearing age should have 400 micrograms of folate a day. This should come from a multivitamin containing folic acid or food sources.

Folate Deficiency

Women who are deficient when they become pregnant are at risk of:

• Infants born with certain birth defects, like Neural Tube Defects
• Low birth weight infants
• Premature delivery

In infants and children who are deficient, overall growth can be slowed. In adults, long term folate deficiency can cause anemia.

Other symptoms of folate deficiency can include:

• Loss of appetite
• Weakness
• Headaches

Sources: USDA Infant Feeding & Nutrition – A Guide for Use in WIC, National Institutes of Health