T he first thing every doctor says to a pregnant woman is “make sure you get a prenatal supplement!”.

So let’s talk about prenatal supplements and the differences between folic acid and folate. While both of these are B vitamins, they were not created equal.

I rarely would recommend a prenatal supplement that is on the market, simply for the reason that these prenatals tend to focus on folic acid. You will hear every doctor tout folic acid as a non-negotiable during pregnancy but that simply is not the case.

Synthetic folic acid does not cross the placenta.

Folate is the true golden ticket.

Folate is the naturally occurring form of Vitamin B9 (a metabolically active form) whereas Folic Acid is a synthetic form of Vitamin B9 (an inactive form).

I like to think of folate as the bioavailable B vitamin that you can find in high amounts from animal products like beef liver (as well as some fruits and vegetables): “A 3-ounce (85-gram) serving of cooked beef liver packs 212 mcg of folate, or about 54% of the DV ( 30 )”.

The truth is that folic acid is NOT converted into folate very easily. It requires manpower from the liver via a process called methylation. Don’t worry too much about what “methylation” means, just understand that it adds more work for the liver.

If you are a “poor methylator” with the MTHFR gene, folic acid can tend to build up in the bloodstream. To add some perspective, approximately 150 million Americans are said to carry this gene.

Folate is quite essential in fetal development, as it plays a role in preventing birth defects such as spina bifida and neural tube defects. Neural tubes directly affect the spine, spinal cord, and brain, so it is a top priority to ensure proper development.

The most important time for folate is during the first month of pregnancy, so it’s always a good idea to incorporate folate into your diet if you are in the preconception phase!

Folate from foods like beef liver have some amazing benefits:

• It is already in its bioavailable form without needing conversion from folic acid
• Can be used more immediately
• Does not mask a vitamin B12 deficiency (unlike folic acid)
• Easily metabolized by people with liver issues (such as MTHFR gene)

Incorporating foods in the early weeks of pregnancy is ideal as the baby’s spinal cord and brain are developing. Continue folate throughout the whole pregnancy.

• Beef liver
• Bee pollen
• Eggs
• Leafy greens
• Lentils
• Strawberries
• Orange juice
• Kiwis
• Broccoli/ asparagus

Beef Liver Capsules: You can shop for the liver capsules I use here!

Hopefully this gives you some perspective into prenatal supplements and what to be on the lookout for in your diet to optimize your pregnancy! If you have any questions or comments, feel free to drop them in the comments below.