Folate is another name for a B vitamin – vitamin B9, to be exact. This vitamin is important for the overall health of the mother but also the baby during pre-conception, pregnancy, and postpartum life. In this article, we will discus the affects of folate deficiency on postpartum health, how much folate a woman should take per day, and good sources of folate! Let’s get to it!
The Difference Between Folate And Folic Acid
Folate is a naturally occuring vitamin found in foods and within the body. You can think of it as being the “pure” form of vitamin B.
Some foods are fortified with vitamin B. This is called folic acid. You can think of folic acid as being “synthetic”.
Here’s another interesting point about folic acid and folate. You can think of folic acid as being more “potent” than folate. Therefore, you don’t need as much of it in order to reach the daily recommended amount of vitamin B!
Be sure to double check on labels if you are getting folate or folic acid. Then, depending on which one you are getting, be sure you are getting enough of that kind!
Benefits Of Folate
Folate is used by the body to make genetic material. Cool huh? The body also uses folate to generate DNA. Folate also plays a part in forming red blood cells in the body. Red blood cells carry oxygen to the organs of the body. If you have low folate levels, you could develop folate-deficiency anemia, which leads to low energy levels.
Below are a list of health benefits for mom and baby who get their daily recommended amount of folate per day.
Benefits For Mom
- Healthy levels of energy
- Promotes healthy brain function
- May prevent dementia
- Helps promote good heart health and prevent the risk of cardiovascular disease and stroke
- May help prevent cervical and colon cancer
- Decreases the risk of developing type 2 diabetes
Benefits For Baby
- Decreased risk of spinal bifida
- Healthy brain and neurological development
How Much Folate Do I Need?
Some studies have shown low folate levels possibly increasing the risk of PPD. The amount of folate you need depends on your age and life circumstance. Younger people do not need as much folate as older or breastfeeding mothers. The other you get, the more folate you need. Additionally, those pregnant or seeking to become pregnant should increase their folate intake.
According to Arkansas Folic Acid Coalition, women should take 400 mcg (micrograms) of folic acid daily. Now remember, folic acid is more “potent” than folate, so this number will be different if you are taking or need to take folate instead of folic acid.
Pregnant Women
According to UCLA Health, pregnant women should take between 400-800 mcg of folic acid. Healthy levels of folic acid will help keep the mother energized and functioning healthily. Also, good folate levels will also benefit the growing baby and help prevent spinal bifida.
The UCLA also suggests women who have spinal bifida or have family members who do to take 4,000 mcg folic acid daily.
Breastfeeding And Folic Acid
For women who are pregnant, they should increase their folic acid intake to 600 mcg per day. If a mother is breastfeeding, she should continue to take 600 mcg of folic acid per day. This is because her body is supplying her baby with some folic acid in her breastmilk!
How does folic acid benefit the growing baby? Folic acid plays a role in the baby’s brain and spinal development. Baby’s with healthy levels of folic acid have a decreased risk of developing spina bifida.
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Folate Deficiency And Depression
Now let’s take a look at the affects of folate deficiency on postpartum health. Although folate deficiency is rare within the USA, it can happen. Those with low levels of folate are at a greater risk for experiencing depression symptoms. Additionally, those with low levels of folate may experience more severe depressive symptoms.
According to the MGH Center For Women’s Mental Health, clinical studies have shown that antidepressants may not work as effectively among those with lower folate levels.
Here’s an interesting note. According to the National Institute of Health, folic acid has been shown to lower levels of amino acids and homocysteine in the blood. When amino acids and homocysteine levels drop, it puts a person at greater risk of developing cardiovascular disease!
Getting pure sources of folate, then, may be healthier option for individuals than folic acid. However, the food industry believes folic acid is better than folate because it’s not as easily broken down and destroyed (i.e. by heat) as folate.
You can find folate naturally occurring in many foods. These are listed below.
Good Sources Of Folate
- Asparagas
- Spinach
- Broccoli
- Fruit
- Avocado
- Black-eyed peas
- Kidney beans
- Legumes
- Peanuts
- Papaya
- Banan
- Egg yolks
- Chicken
- Beef
Folic acid is also fortified into many bread or wheat products such as spaghetti, cereal, crackers, and bread.
This article is not exhaustive or meant to replace the advice of your doctor!
Be sure to always consult your doctor with any health concerns you may have regarding your vitamin inatake during pregnancy, postpartum, or every day motherhood life!
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Want To Learn More?
If you enjoyed this article, check out the other related articles below on breastfeeding and postpartum depression!
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Possible Reasons For Feeling Overly Worried As A Mother – Postpartum Anxiety
Vitamin D Deficiency & Postpartum Depression