If you're pregnant or planning to become pregnant, your doctor has likely recommended supplementing with folic acid or vitamin B9. But is there a difference? Why is it so important? And how do you choose the right one?
Why is vitamin B9 a key nutrient before and during pregnancy?
Vitamin B9 plays multiple roles in the body , particularly during the perinatal period. It is involved in all cell growth and division processes. It is key to the body's functioning, embryo formation, and fetal development.
In France, nearly 75% of women of childbearing age have insufficient nutritional intake of vitamin B9. This is why it is recommended that pregnant women or those wishing to become pregnant take a supplement of 400μg per day at least one month before conception.
1. It contributes to the production of DNA and the process of cell division.
During pregnancy, cells actively divide and the baby's genetic material (DNA, RNA) is built. Vitamin B9 is involved in the production of DNA and amino acids necessary for cell growth.
2. It contributes to the normal growth of maternal tissues.
Vitamin B9 is involved in the formation of the placenta, the fetus, and the development of the uterus, among other things. It is involved in the formation of red blood cells and the proper functioning of the immune system.
3. It plays a crucial role in the closure of the fetus's neural tube.
The neural tube is the origin of the fetus's central nervous system and its closure occurs a few weeks after fertilization. If the expectant mother has a folic acid deficiency, then this process may not proceed correctly and there may be a risk of the child developing abnormalities and neural tube defects.
According to a study published in Medical Research Center , a good intake of vitamin B9 can reduce the risk of malformations related to neural tube defects by 72% if taken at least one month before pregnancy. Vitamin B9 is also essential for the maturation of the fetus's brain throughout pregnancy.
The human body is unable to synthesize vitamin B9, so its reserves are naturally low. This is why it is important to consume it every day to avoid deficiencies, which can manifest in various ways: fatigue, irritability, sleep disturbances, etc.
So what are the differences between vitamin B9, folic acid, and folates?
Folic acid, folates, vitamin B9... They are all one and the same B vitamin. However, two forms exist: laboratory-derived folic acid and folates from food.
Vitamin B9 is an organic substance, not present in food, that our body cannot produce itself. It is a water-soluble vitamin (soluble in water), so the body will gradually eliminate the excess through urine.
Folic acid: the synthetic version of vitamin B9
Folic acid means "synthetic vitamin B9," meaning it's manufactured in laboratories. Easy to produce industrially, folic acid has the advantage of being stable but is not always well absorbed by our bodies.
Indeed, its metabolism is complex: once absorbed, the liver takes charge of the folic acid. It goes through several stages of enzymatic transformation before it can be used by the body. Our liver's capacity to transform folic acid is limited and can quickly reach saturation. Furthermore, in some people, the activation of folic acid is not done well; if they carry a mutation of the MTHFR gene, for example. In this case, folic acid supplementation may be ineffective. This "synthetic" solution, although practical, is not the ideal solution for the body.
Folates: the natural version of vitamin B9
Naturally present in food, folates are the natural form of vitamin B9. They are directly usable by the body since they do not undergo any reaction before being assimilated by the body. A large portion of natural folates is directly usable by the body. It is therefore preferable for our bodies to supplement with folates rather than folic acid.
Obstetrician-gynecologist Laure Einaudi explains why folic acid is not the preferred form.
Where is vitamin B9 found?
One of the best sources of folate is not the most obvious, as it is raw liver (chicken liver, heifer liver, lamb liver, etc.). Not really recommended during pregnancy!
We will therefore prefer to turn to fresh vegetables, preferably green vegetables, as well as legumes, also known for their vitamin B9 content. However, they tend to be unstable when exposed to light and heat. Depending on how we cook food, the naturally present folate content can decrease. As a result, even with a balanced diet, the amount of folate initially present in food is no longer the same either on our plate or in our body. In short, to avoid the risk of being deficient, before and during pregnancy, we recommend vitamin B9 supplementation.
Foods very rich in folate : Liver, baker's yeast, spinach, watercress, chicory, dandelion, lamb's lettuce, melon, seeds (walnuts, chestnuts, chickpeas) and mature cheeses (brie, blue cheese and goat's cheese).
Foods rich in folate : Leafy vegetables (lettuce, endives, cabbage, leeks), green beans, white beans, peas, radishes, asparagus, beets, zucchini, avocados, lentils, etc.
For more information on foods high in vitamin B9, please refer to the Ciqual food nutritional composition table, provided by ANSES.
Folate supplementation: when and at what dose?
In addition to dietary folate, women who are trying to get pregnant are advised to supplement with vitamin B9 at a rate of 400μg per day, at least one month before conception and up to three months after.
If you have any doubts about a possible vitamin B9 deficiency, don't hesitate to ask your doctor for a blood test to check your blood levels. Indeed, you may feel healthy and yet not have sufficient vitamin B9 intake. However, a very severe vitamin B9 deficiency can manifest as a form of anemia called "megaloblastic." Symptoms include fatigue, headaches, dizziness, shortness of breath, and pallor.
BOOME's choice?
At BOOME, naturalness is our priority, especially for pregnant women. It was therefore only natural that we chose folates for our pregnancy vitamin complex and set aside folic acid, which is developed in laboratories. We sourced our vitamin B9 from citrus fruits, particularly lemons. Our folates are therefore natural and more bioavailable than synthetic vitamin B9. We also combined our vitamin B9 with vitamin B12 and zinc to maximize its effects.
If you are in the preconception period, you can also easily add our Baby Boost product, which completes our range of fertility supplements .
For more information on vitamin B9, please consult our ebook "Pregnancy and Food Supplements" .
