Up to 1 in 3 women has a genetic variant that prevents their body from properly converting folic acid into the active form you need. So even if you think you are doing the right thing with your folic acid supplements, sometimes this can do more harm than good. We are happy to tell you more about it. Please note: All information is scientifically substantiated.
What is the difference between folic acid and folate?
What is folic acid?
Folic acid is a synthetic form of vitamin B11 that is often added to supplements and fortified foods. However, it is an inactive form that your body must first convert into 5-methyltetrahydrofolate (5-MTHF), the active form that is directly used in important processes such as cell division and DNA synthesis.
What is folate?
Folate is the natural, active form of vitamin B11. This means that your body can use it directly, without extra steps in your metabolism. For women with a genetic variant in the MTHFR gene, this can make a big difference.
Why can't everyone absorb folic acid?
The MTHFR gene is responsible for controlling an enzyme that converts folic acid into folate. Some women have a variant in this gene, such as C677T or A1298C, which makes this process less efficient.
What does this mean for you?
- If you have one of these gene variants, your body may not be able to convert folic acid properly, leading to lower levels of active folate.
- This can cause problems such as higher homocysteine levels, which are associated with an increased risk of miscarriage, neural tube defects, and other complications during pregnancy.
How many women have this variant?
Research shows that 1 in 3 women worldwide has a genetic variant in the MTHFR gene. This means that millions of women may not benefit optimally from standard folic acid supplements.
Why is folate a better choice?
For women with (and without!) this genetic variant, folate is a better choice. It offers several benefits:
1. Directly available
Folate does not need to be converted by your body first, but can be absorbed directly. This makes it immediately available for important processes such as cell division, DNA synthesis, and supporting the baby's development.
2. Lowers homocysteine
Folate helps break down homocysteine, a substance that can be harmful at high levels. Homocysteine is an amino acid that can have adverse effects on pregnancy at high concentrations, with risks such as miscarriage, pre-eclampsia, and placenta problems. Folate in its active form, 5-MTHF, helps break down homocysteine and thus protects the blood vessels and the placenta. For women with an MTHFR gene variant who cannot convert folic acid properly, folate is essential to reduce these risks. Bioactive folate, such as in MomPwdr supplements, provides effective support for both mother and baby.
3. More certainty
Even if you do not have an MTHFR gene variant, folate offers benefits compared to folic acid. Folate, in the form of 5-MTHF, is already biologically active and does not need to be converted by the body, which ensures faster and more efficient absorption. This means that your body can directly benefit from the essential nutrients, without the risk of accumulation of unused folic acid in your blood. Folate thus offers more reliable support for the growth and development of your baby.
Our tip: Choose supplements that contain Quatrefolic®, the most bioavailable form of folate. This provides higher absorption and optimal support during your pregnancy.
The risk of synthetic folic acid
Many pregnant women choose folic acid by default, but this can bring risks, especially if you have an MTHFR gene variant. With this genetic variation, your body may not be able to properly convert folic acid into the active form folate (5-MTHF), which is essential for your health and that of your baby. This leaves the folic acid unused in your blood, which can have several negative consequences:
1. Accumulation of homocysteine and increased pregnancy risks: A high homocysteine level can cause damage to the blood vessels, which impairs the blood flow to the placenta. This increases the chance of complications such as miscarriage, pre-eclampsia (pregnancy poisoning), and placenta problems that affect the growth of your baby.
2. Disruptions in your immune system: Unused folic acid can disrupt the balance of your immune cells, making your body less able to protect itself and your baby from infections.
3. Impairment of cell health: Folic acid that is not converted can block the action of active folate, which is crucial for DNA synthesis and cell division – processes that are essential during the rapid growth of your baby.
In short, choosing the right supplement can affect not only your health, but also that of your baby.
How do you ensure sufficient folate during your pregnancy?
Here are some tips:
1. Choose a high-quality folate supplement
Look for terms such as 5-MTHF or Quatrefolic® on the label. These active forms are directly available to your body, regardless of whether you have an MTHFR variant.
2. Eat foods with folate
Add these foods to your daily diet:
- Dark green leafy vegetables such as spinach and kale.
- Avocados and citrus fruits.
- Legumes such as lentils and chickpeas.
3. Supplements from MomPwdr
Our supplements contain folate in the form of Quatrefolic®, combined with other essential nutrients tailored to each trimester of your pregnancy. This means that you always get the right dosages, at the right time.
Choose the best support during your pregnancy
At MomPwdr, we understand that the needs of your body change during each phase of your pregnancy. That is why we have developed trimester-specific supplements with the highest quality folate and other essential nutrients. Our products are specially designed to support the health of you and your baby, without the risk of accumulations or deficiencies.
Share this important information with your midwife and other women
Are you pregnant or do you know someone who is? Share this blog with other women. Unfortunately, many midwives are still not aware of this information, so please also share it with your midwives. Together we can ensure that every woman is well informed and receives the best possible support during her pregnancy.
Your baby deserves the best start, and you deserve the best care.
Sources:
1. MTHFR gene variants and folate metabolism
Methylenetetrahydrofolate reductase (MTHFR) gene variants and folate metabolism in relation to health outcomes. Nutritional Reviews, 2020. Link: https://academic.oup.com/nutrition-reviews/article/78/3/240/5678436
2. Prevalence of MTHFR gene variants
Global frequency of the MTHFR 677C>T polymorphism: a meta-analysis. PLOS ONE, 2019. Link: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0227412
3. Benefits of 5-MTHF supplementation
Clinical efficacy of 5-methyltetrahydrofolate vs. folic acid supplementation. European Journal of Clinical Nutrition, 2021. Link: https://www.nature.com/articles/s41430-021-00866-7
4. Risks of unused folic acid
Unmetabolized folic acid and its implications for health.The American Journal of Clinical Nutrition, 2022. Link: https://academic.oup.com/ajcn/article/114/1/221/5864036
5. Folate intake and pregnancy outcomes
Folate intake and pregnancy outcomes: a systematic review and meta-analysis. Obstetrics & Gynecology, 2020. Link: https://journals.lww.com/greenjournal/Abstract/2020/06000/Folate_Intake_and_Pregnancy_Outcomes__A.1.aspx
