Folate: Essential for a Healthy Pregnancy

Folate, also known as Vitamin B9, is a vital nutrient during pregnancy, playing a crucial role in developing the baby’s spine and nervous system[1][2]. Folate contributes to maternal tissue growth during pregnancy, which is essential for supporting both the mother and the developing baby[3]. In the early weeks of pregnancy, a foetus rapidly forms its neural tube, which later develops into the brain and spinal cord[4]. Insufficient folate levels during this period can increase the risk of neural tube defects like spina bifida[1].

The Importance of Folate Supplementation

To support healthy foetal development, healthcare guidelines in Great Britain recognise that folate plays a crucial role in pregnancy[5]:

• • Anyone considering pregnancy: 200 micrograms from diet plus a supplement containing 400 micrograms of folic acid daily.
• • If you are pregnant: 300 micrograms from diet plus 400 micrograms of folic acid supplement during the first 12 weeks of pregnancy.

This ensures optimal support for maternal tissue growth and lowers the risk of neural tube defects during the early stages of pregnancy.

Higher Dose for Those at Risk

Individuals with an increased risk of neural tube defects are recommended a higher dose of 5 milligrams of folic acid daily until the 12th week of pregnancy. Higher dosage is usually advised if any of the following conditions apply[6]:

• • You or the baby’s biological father has a history of neural tube defects.
• • There is a family history of neural tube defects.
• • You have suffered a neural tube defect during a previous pregnancy.
• • You have diabetes.
• • You are taking anti-retroviral or anti-epileptic medications.

In such cases, it is important to consult a healthcare expert who can prescribe the appropriate dosage. Additionally, a healthcare expert may suggest further screening tests during pregnancy to ensure both maternal and foetal well-being.

Tips for a Healthy Pregnancy Journey

• • Take prenatal supplements
• • Eat a balanced diet with a variety of green vegetables (such as spinach, kale, and broccoli)
• • Stay hydrated by drinking at least 8 glasses of water daily
• • Engage in regular exercise like walking or swimming
• • Get adequate rest with 7-9 hours of sleep each night
• • Manage stress levels through relaxation techniques like meditation or yoga
• • Avoid alcohol, smoking, and recreational drugs
• • Attend regular prenatal check-ups for ongoing health assessments
• • Stay up to date with vaccinations, including the whooping cough and flu

At Nature’s Fix, we offer a selection of supplements designed to support you throughout your pregnancy journey. Explore options from trusted brands to meet your unique needs.

FAQs

1. What Vitamins Should Be Avoided During Pregnancy?

While many vitamins are essential for a healthy pregnancy, some should be taken cautiously. For instance, high doses of Vitamin A (retinol) can harm the developing baby. Avoiding liver products and supplements containing retinol[7]. Always consult a healthcare expert before adding any new supplement to your pregnancy routine.

2. What Foods Should I Eat During Pregnancy?

Eating a balanced diet is vital during pregnancy. Focus on nutrient-rich foods like[8]:

• • Leafy greens and vegetables are good for vitamins and minerals.
• • Whole grains for sustained energy.
• • Lean proteins (chicken, fish, eggs) for growth and repair.
• • Dairy products for calcium.
• • Nuts and seeds for healthy fats and folate.

Incorporating these foods can help support your and your baby's health.

3. Can I Drink Caffeine While Pregnant?

Moderate caffeine use (up to 200 mg daily) is considered safe during pregnancy. One cup of coffee is about the same as this. On the other hand, consuming too much caffeine may raise the chance of low birth weight and other issues [10].

4. What Foods Should Be Avoided During Pregnancy?

Foods to avoid during pregnancy include[10]:

• • Fish high in mercury: Avoid shark, swordfish, and marlin; limit tuna to 2 steaks or 4 cans per week.
• • Raw or undercooked eggs: Only consume Lion Code or fully cooked eggs.
• • Unpasteurised dairy: Avoid unpasteurised milk and soft cheeses like brie and blue-veined cheeses.
• • Liver and liver products: High in vitamin A, which can harm the baby.
• • Raw or undercooked meat: Fully cook meat to prevent infections.
• • Certain cheeses: Avoid mould-ripened cheeses unless cooked.
• • Raw shellfish: Can cause food poisoning.
• • Alcohol: It is best to avoid it entirely during pregnancy.
• • Pâté (including vegetarian): Risk of listeria.
• • Caffeine: Limit to 200 mg daily (around 2 cups of coffee).

References

1 - https://www.bda.uk.com/resource/folic-acid.html

2 - https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

3 - https://www.efsa.europa.eu/en/efsajournal/pub/1213

4 - https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-care/art-20045302

5 - https://www.bda.uk.com/resource/folic-acid.html

6 - https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

7 - https://www.nhs.uk/start-for-life/pregnancy/vitamins-and-supplements-in-pregnancy/

8 - https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/

9 - https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

10 - https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/