You may have heard about folic acid, but have you heard of folate? Folic acid and folate are similar but not the same thing. Read on to learn how they are different but equally important for your baby’s health.
Folic acid is a B vitamin that helps every cell in your body grow and develop. Taking folic acid before pregnancy and during early pregnancy can help protect your baby from birth defects of the brain and spine called neural tube defects (NTDs). It may also help prevent birth defects of the mouth like cleft lip and palate.
Is folic acid the same as folate?
Not exactly. Here’s how they’re different:
Folate is the natural form of this vitamin, found in foods like:
- Beans (like lentils, pinto beans and black beans)
- Leafy greens (like spinach and romaine lettuce)
- Asparagus and broccoli
- Peanuts (don’t eat them if you have a peanut allergy.)
- Citrus fruits (like oranges and grapefruit)
- 100% 0range juice (one serving of juice is equal to one serving of fruit.)
Folic acid is the manmade form, added to certain foods and found in vitamin supplements. When a food has folic acid added to it, it’s called fortified or enriched. You can find folic acid in:
- Bread
- Breakfast cereals
- Cornmeal
- Flour
- Pasta
- Products made from a kind of flour called corn masa, like tortillas, tortilla chips, taco shells, tamales and pupusas
- White rice
Check the food label to see how much folic acid is in each serving.
How can you get enough folic acid?
Even if you eat a healthy diet, it’s hard to get all the folate you need from food alone. That’s why health experts recommend taking a daily vitamin supplement with 400 micrograms (mcg) of folic acid if you’re pregnant or could become pregnant. Your supplement can be:
- A multivitamin. This is a pill that contains many vitamins and other nutrients that help your body stay healthy. Check the label to be sure it has 100% of the daily value of folic acid (400 mcg).
- A prenatal vitamin. This is a multivitamin that is made for pregnant women. Your healthcare provider may give you a prescription for prenatal vitamins, or you can get them over the counter without a prescription.
- A folic acid-only supplement that contains just folic acid and no other vitamins.
Even if you eat foods that have folate or are fortified with folic acid, it’s still important to take your supplement every day. Talk to your healthcare provider to learn more about folic acid.