Folate

folate

Folate is a B vitamin that helps the body make DNA, grow new cells, and produce healthy red blood cells. It is especially important during periods of rapid growth like pregnancy because it supports the developing brain and spinal cord of the fetus. Not getting enough can lead to anemia, fatigue, and in pregnancy it raises the risk of certain birth defects. Natural folate is in leafy greens, beans, citrus fruits, and many fortified grains, while folic acid is the common supplemental form used in vitamins and food fortification. Folate also helps regulate levels of homocysteine, an amino acid that when high can be harmful to blood vessels and overall heart health. People at risk of low folate include pregnant people, those with poor diets, people who drink a lot of alcohol, and those on some medications that interfere with absorption. A blood test can measure folate levels and doctors often recommend supplements for pregnant people or others with low levels. It is important to balance folate with other nutrients because very high doses can hide a vitamin B12 deficiency, which needs its own treatment. Maintaining adequate folate supports energy, healthy blood, and the healthy development of a baby during pregnancy.