Folate
Folate (vitamin B9) is a water-soluble B vitamin, critical for cell division, the formation of blood and the development of a baby's nervous system in pregnancy.
| Type | Water-soluble vitamin (B9) |
|---|---|
| Main roles |
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| Sources |
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| Deficiency note | A shortfall is associated with anaemia and carries a particular importance in pregnancy; assessment is made with a blood test and a medical examination. |
| Caution | Women planning a pregnancy should discuss folic acid with their doctor; high-dose folic acid can make a B12 deficiency harder to notice. |
Folate or folic acid?
The two terms are often confused: folate is the name of the form found naturally in foods, while folic acid is the synthetic form used in supplements and fortified products. The body uses both. The name comes from the Latin word for leaf (folium), which gives away its best-known sources: spinach and similar leafy greens. Pulses such as lentils, chickpeas and white beans are rich sources too.
What does it do in the body?
Because folate takes part in making DNA and in cell division, it carries critical importance above all in rapidly multiplying cells such as blood cells. It works with vitamin B12 in the maturing of red blood cells. Folate is sensitive to heat; cooking vegetables briefly and in little water reduces the losses.
Its special place in pregnancy
The foundation of the baby's nervous system (the neural tube) forms in the first weeks of pregnancy, and the need for folate rises during that time. Health authorities recommend that the use of folic acid by women planning a pregnancy be handled under a doctor's supervision; timing matters, because the neural tube closes before most pregnancies are even noticed. The decision to supplement in this period, and its form, should be planned together with an obstetrician. General requirements also vary with age and circumstances.
Related terms: Vitamin B12, Iron, Spinach, Lentils