Preconception health: folate/folic acid

Every year, more and more research emerges in relation to preconception health, however, the benefits of folate/folic acid have been well documented for years.

The health focus is usually after conception – ceasing alcohol, limiting medications, decreasing toxin exposure, minimising stress levels – however, current statistics show that 45% of pregnancies and 33% of births in England are unplanned, which raises the question: “Are we at our peak nutritionally and physically before conception?”

A study published in The Lancet revealed 77% of UK women aged between 18-25 had dietary intakes below the reference nutrient intake (RNI) daily recommendations for iodine, and a staggering 96% of women (of reproductive age) had an intake of folate and iron below the daily recommendations.

Now why is this important?

As there are no long-term stores in the body, diet alone is not always sufficient to meet adequate folate needs in order to prevent neural tube defects, therefore folate-containing foods need to be consumed on a regular basis.

One study involving over 1.5 million women in China found by supplementing folic acid three months prior to conception, there was a significantly reduced risk of miscarriage, stillbirth, low birth weight and neonatal mortality, when compared to those who did not supplement. Another study showed a link between sufficient folate intake and reduced prevalence of congenital heart defects and preterm birth.

What is the difference between folate and folic acid?

Folate is a naturally occurring B vitamin found in fruits, vegetables and legumes. Folic acid is a synthetic form of folate found in fortified foods and in supplement form.

What is the recommended dosage and how can you obtain it?

The NHS recommends women who are trying to fall pregnant should supplement with 400 micrograms of folic acid daily and continue 12 weeks into pregnancy.

Folate-rich foods

• Broccoli

• Brussel sprouts

• Avocado

• Leafy greens

• Asparagus

• Beans

Folate-fortified foods

• Breads

• Pasta

• Rice

• Cereals

Should diet/lifestyle changes be considered?

Only 20% of women take folic acid prior to conception, with that number rising to 60% once the pregnancy is confirmed. If you are of childbearing age and are thinking about having a family, it is definitely worth chatting to your health care provider first before making any changes to your diet and lifestyle.