Prenatal vitamins with methylfolate

 

Prenatal Vitamins with Methylfolate: Why the Form of Folate Matters for Your Baby

When you're pregnant or planning to be, taking a prenatal vitamin is one of the first recommendations you'll hear from your healthcare provider. But not all prenatal vitamins are created equal, especially when it comes to folate—one of the most crucial nutrients for your baby's development.

You may have noticed some prenatal vitamins proudly advertising "methylfolate" on their labels. Is this just marketing hype, or is there something special about this form of folate that makes it worth seeking out? Let's dive into what methylfolate is, why it matters during pregnancy, and how to choose the best prenatal vitamin for you and your growing baby.

Understanding Folate vs. Folic Acid vs. Methylfolate

Before we get into specifics about prenatal vitamins, let's clarify some commonly confused terms:

Folate is the natural form of vitamin B9 found in foods like leafy greens, beans, and citrus fruits. Your body uses folate for DNA synthesis and repair, which is especially important during times of rapid cell division and growth—like pregnancy.

Folic acid is the synthetic form of folate that's been used in supplements and food fortification for decades. It's stable and inexpensive, which is why it's been the standard form in many prenatal vitamins.

Methylfolate (specifically, L-methylfolate or 5-MTHF) is the active form of folate that your body can immediately use. It's essentially "pre-methylated," meaning your body doesn't need to convert it before putting it to work.

The key difference? Your body needs to convert folic acid into methylfolate before it can use it—and some women have genetic variations that make this conversion difficult.

The MTHFR Gene: Why Methylfolate Matters for Many Women

Here's where things get interesting. About 30-40% of the population has a genetic variation in the MTHFR gene that affects how efficiently they can convert folic acid into active methylfolate. If you're one of these women, taking regular folic acid may not provide your body with enough usable folate, even if you're religiously taking your prenatal vitamin.

Research published in the American Journal of Clinical Nutrition found that women with certain MTHFR variations who took methylfolate had significantly higher active folate levels in their blood compared to when they took the same amount of folic acid. This suggests that for these women, methylfolate supplements may be more effective at ensuring adequate folate levels during pregnancy.

Benefits of Prenatal Vitamins with Methylfolate

1. Universal Absorption

The biggest advantage of methylfolate is that everyone can use it, regardless of their genetic makeup. While women without MTHFR variations can efficiently use either form, those with the variation will benefit more from methylfolate. It's essentially a one-size-fits-all solution that ensures all pregnant women get the folate they need.

2. Reduced Risk of Neural Tube Defects

Folate is famous for preventing neural tube defects like spina bifida and anencephaly, which occur in the first 28 days after conception—often before a woman even knows she's pregnant. A study in the Lancet showed that adequate folate supplementation could reduce the risk of these birth defects by up to 70%.

By ensuring your body has active, usable folate from day one, methylfolate may offer extra protection during this critical window of development.

3. Support for Mood and Energy

Interestingly, methylfolate doesn't just benefit your baby—it may help you feel better too. Research in the Journal of Psychiatric Research found connections between MTHFR variations, lower methylfolate levels, and increased risk of depression. Given that pregnancy already comes with mood fluctuations, having optimal methylfolate levels could potentially help maintain emotional well-being.

4. No Upper Limit Concerns

Another advantage of methylfolate is that it doesn't mask vitamin B12 deficiency symptoms like high doses of folic acid can. This makes it a safer option if you're taking higher doses of folate under medical supervision.

Top Prenatal Vitamins with Methylfolate

When shopping for a prenatal vitamin with methylfolate, look for these terms on the label:

• L-methylfolate
• 5-MTHF (5-methyltetrahydrofolate)
• Quatrefolic®
• Metafolin®

These all indicate the active, methylated form of folate rather than folic acid.

Several quality brands now offer prenatal vitamins with methylfolate, including:

1. Seeking Health Optimal Prenatal - Known for excellent methylated vitamin formulations
2. Thorne Basic Prenatal - A well-respected brand in the medical community
3. Ritual Essential Prenatal - Features a clean formula with methylfolate
4. Garden of Life Vitamin Code RAW Prenatal - Offers food-based methylfolate
5. Nordic Naturals Prenatal DHA - Combines methylfolate with essential omega-3s

Remember that prenatal vitamins are about more than just folate. Look for options that also include adequate amounts of other essential nutrients like iron, calcium, vitamin D, iodine, choline, and DHA.

Beyond Folate: What Else to Look for in Your Prenatal

While methylfolate is important, a good prenatal vitamin should provide comprehensive nutritional support. Here are other key nutrients to look for:

Iron: Pregnancy increases your blood volume significantly, requiring extra iron to make hemoglobin. Aim for 27mg daily during pregnancy.

DHA: This omega-3 fatty acid is essential for your baby's brain and eye development. Look for at least 200-300mg in your prenatal or take a separate supplement.

Choline: Often overlooked but crucial for neural tube and brain development. Most prenatals don't contain the full recommended 450mg, so you may need to focus on food sources like eggs or take a separate supplement.

Vitamin D: Essential for bone development and immune function. Look for 600-1000 IU daily.

Iodine: Critical for thyroid function and baby's brain development. Your prenatal should have about 150-220mcg.

When to Start Taking Prenatal Vitamins with Methylfolate

Ideally, you should start taking a prenatal vitamin with methylfolate at least three months before conception. This ensures your body has optimal folate levels during those crucial first weeks of pregnancy when your baby's neural tube is forming.

If you're already pregnant and haven't been taking a prenatal vitamin, don't worry! Start taking one right away, preferably with methylfolate, and continue throughout your pregnancy and breastfeeding period.

The Bottom Line: Is Methylfolate Worth It?

While prenatal vitamins with methylfolate tend to be more expensive than those with folic acid, the potential benefits make them worth considering, especially if:

• You have a known MTHFR gene variation
• You have a family history of neural tube defects
• You've previously had a pregnancy affected by a neural tube defect
• You want the peace of mind knowing you're taking the most bioavailable form

Remember, even with the perfect prenatal vitamin, a balanced diet rich in whole foods provides many additional benefits that supplements alone cannot. Consider your prenatal vitamin as just one part of your overall pregnancy wellness plan.

Discuss your specific needs with your healthcare provider, who can help you choose the best prenatal vitamin based on your medical history, genetic factors, and current health status.

References

1. Greenberg JA, Bell SJ, Guan Y, Yu YH. Folic Acid supplementation and pregnancy: more than just neural tube defect prevention. Rev Obstet Gynecol. 2011;4(2):52-59.

2. Crider KS, Bailey LB, Berry RJ. Folic acid food fortification—its history, effect, concerns, and future directions. Nutrients. 2011;3(3):370-384.

3. Scaglione F, Panzavolta G. Folate, folic acid and 5-methyltetrahydrofolate are not the same thing. Xenobiotica. 2014;44(5):480-488.

4. Prinz-Langenohl R, Brämswig S, Tobolski O, et al. [6S]-5-methyltetrahydrofolate increases plasma folate more effectively than folic acid in women with the homozygous or wild-type 677C→T polymorphism of methylenetetrahydrofolate reductase. Br J Pharmacol. 2009;158(8):2014-2021.

5. Lamers Y, Prinz-Langenohl R, Moser R, Pietrzik K. Supplementation with [6S]-5-methyltetrahydrofolate or folic acid equally reduces plasma total homocysteine concentrations in healthy women. Am J Clin Nutr. 2004;79(3):473-478.

6. Czeizel AE, Dudás I. Prevention of the first occurrence of neural-tube defects by periconceptional vitamin supplementation. N Engl J Med. 1992;327(26):1832-1835.

7. Lewis SJ, Araya R, Leary S, Smith GD, Ness A. Folic acid supplementation during pregnancy may protect against depression 21 months after pregnancy, an effect modified by MTHFR C677T genotype. Eur J Clin Nutr. 2012;66(1):97-103.

8. American College of Obstetricians and Gynecologists. ACOG Committee Opinion No. 656: Guidelines for Diagnostic Imaging During Pregnancy and Lactation. Obstet Gynecol. 2016;127(2):e75-e80.