When it comes to good health and healthy pregnancies, folate is essential for both men and women, says naturopath Karen Martin.


What is Folate?
Folate is a B-group vitamin that is also known as folic acid or vitamin B9. Taking its name from the word 'foliage', it was first isolated from green, leafy vegetables. For some time now, folate has been identified as an important supplement for pregnant women. Recent research has not only confirmed this but has also identified its importance in male fertility.

How does Folate work?
The main role of folate in the body relates to DNA synthesis. It is fundamentally important to any body tissue with a high rate of cell turnover, for example the intestinal tract and the blood. It is also vital to any time of rapid growth, such as pregnancy and foetal development.

Why is it important for pregnancy?
Low folate levels in the first trimester have been linked with neural tube defects in babies, where the vertebrae surrounding part of the spinal cord do not close over, leaving the spinal cord exposed. Closure of the foetal spinal cord occurs at around the fourth week of pregnancy. Many women have passed their fourth week before they realise they are pregnant, so any woman considering pregnancy should begin taking a folate supplement right away. Taking folate reduces the risk of having a baby with a neural tube defect by as much as 70%. Recent research from the US, published in the journal Human Reproduction, has discovered folate is also important for fertility in males. In the study, men with folate had higher rates of chromosomal abnormalities in their sperm, potentially leading to higher rates of miscarriage and conditions such as Down Syndrome.

Are there other benefits?
Folate has shown a protective effect in cardiovascular disease and guards against megaloblastic anaemia. There is some evidence that folate deficiency may also contribute to depression in both the general population and elderly patients.

What are some good sources of folate?
The best dietary source of folate is green, leafy vegetables. Animal products contain almost no folate. Folate can be damaged by food preparation as it is sensitive to heat, light and air. Synthetic folate found in supplements is considered more stable than natural folate and also has a higher bioavailability than natural folate.

How much folate should one take?
Women considering pregnancy are recommended to take 600 micrograms of folate daily, for at least one month prior to and three months after becoming pregnant. Men and women who are not considering pregnancy should still aim to take at least 400 micrograms daily.

Does folate cause side effects or negative drug interactions?
Folic acid may interact with a number of medications, particularly folic acid antagonists that rely on this interaction for their effect. Anyone taking medication should check with their doctor or pharmacist before taking folic acid supplements. Folate supplementation can mask B12 deficiency, so it is best if these are taken together.

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