When it comes to safeguarding your health and the future of your children, few nutrients are as pivotal as B vitamins. Yet, despite their critical role, many of us remain unaware of the profound difference between their natural, active forms and synthetic counterparts. While often used interchangeably in supplements, these forms have very different impacts on our bodies.
The journey to motherhood is a beautiful and transformative experience, one that deserves every bit of support and knowledge we can offer. Understanding the vital importance of these B vitamins, especially in its natural form, is essential for making informed decisions about your health and the health of your future baby.
Understanding the Distinction
B vitamins, including B6 (pyridoxine), B9 (folate), and B12 (cobalamin), are essential for various bodily functions, from energy production to DNA synthesis. However, their synthetic forms, such as folic acid for B9, need to be converted into their active, methylated forms to be effectively utilized by our bodies. This conversion process can be impaired in a significant portion of the population due to genetic mutations.
Genetic Mutations and Their Impact
An estimated 40-50% of people have a genetic mutation in the MTHFR (methylenetetrahydrofolate reductase) gene. This mutation can hinder the body’s ability to convert folic acid into 5-methyltetrahydrofolate (5-MTHF), the active form of folate. Similar issues can occur with other B vitamins, affecting their conversion into usable forms, which can have widespread health implications.
If you’re curious if you have a gene mutation that inhibits you from methylated b vitamins, we recommend working with a Functional Medicine doctor to test for this.
Understanding Folate and Folic Acid
Folate is one of the more talked about B vitamins and is naturally occurring in a variety of foods, including leafy greens, fruits, legumes, and eggs. It is vital for numerous bodily functions, such as DNA synthesis, repair, detoxification, methylation, as well as red blood cell production.
Folic acid, on the other hand, is the synthetic form of folate, commonly used in supplements and fortified foods. This is because it’s cheaper and more stable to produce. While it can also contribute to these vital processes, the body processes folic acid differently than folate, which can lead to some health concerns.
Folic acid needs to be converted into its active form, methylfolate, by the body, a process that can be inefficient with MTHFR mutations. This poses many adverse health risks for both the health of mom and baby.
Folate vs. Folic Acid: Why Natural is Better
The body absorbs and utilizes natural folate more efficiently than synthetic folic acid. Here are a few reasons why choosing folate over folic acid is beneficial:
- Better Absorption: Folate from natural sources is metabolized and converted into its active form, 5-methyltetrahydrofolate (5-MTHF), more efficiently than folic acid. This means the body can use it more effectively.
- Reduced Risk of Unmetabolized Folic Acid: Excessive intake of folic acid from supplements and fortified foods can lead to unmetabolized folic acid in the bloodstream, and can be found in baby’s bloodstream when born. This has been associated with potential health risks, including an increased risk of certain cancers and impaired immune function.
- Genetic Variations: About half of the population has genetic variations, such as the MTHFR mutation, which affect their ability to convert folic acid into its active form. For these individuals, folate is a more suitable and safer option.
- Helps Regulate Homocysteine Levels: Folate helps to break down homocysteine to create other chemicals your body needs. However, without enough folate, homocysteine can accumulate in the body causing cell damage and the onset of major disease. In particular, high homocysteine levels can increase the risk of infertility and pregnancy complications, such as preeclampsia, preterm delivery, miscarriage, and low birth weight.
“It’s a huge red flag for me when I'm working with a client who's taking a prenatal that is using folic acid because 50% of us don't have the ability to take that folic acid and make it the methylated active form. Research now is showing that babies are being born with unmethylated folic acid in their bloodstream and if they’re not able to use this it's going to have implications on health and it's showing up in research” - Kelly LeVeque, CCN
The Impact of Methylated Folate on Fertility
Methylated B vitamins are essential for reproductive health. In women, they support egg quality and uterine health. In men, they enhance sperm quality and motility, crucial for conception.
A 2018 study highlighted the positive effects of folate supplementation on couples with fertility issues. Thirty couples with fertility problems lasting for at least four years participated in a program where at least one partner was a carrier of the MTHFR genetic mutation. The couples were given 600 micrograms of methylated folate per day for three months. Remarkably, thirteen of the couples were able to conceive without any other intervention. This study underscores the importance of folate, particularly for those with the MTHFR mutation, in improving fertility outcomes.
Methylated Folate and Pregnancy: Ensuring Baby's Health
During pregnancy, methylation is critical for fetal development. Insufficient levels of methylated B vitamins can lead to several complications. For example, during pregnancy, the need for folate increases significantly. This is because folate is vital for the development of the neural tube, which later becomes the baby's brain and spinal cord.
- Neural Tube Defects Prevention: Research has shown that taking folate before conception and during early pregnancy can reduce the risk of NTDs by up to 70%. This is why it is recommended for women of childbearing age to ensure they get enough folate.
- Fetal Development: Folate supports the rapid cell division and growth that occurs during pregnancy. It also helps in the formation of the placenta and the development of the baby's organs.
- Maternal Health: Adequate folate levels help prevent maternal anemia and reduce the risk of pregnancy complications, such as preeclampsia and premature birth.
- Miscarriage: High homocysteine levels due to poor methylation increase the risk of miscarriage.
- Pre-eclampsia: This pregnancy complication is linked to poor methylation and elevated homocysteine levels.
Health Implications of Impaired Methylation & Other B Vitamins
- Detoxification and Immune Function: Methylation is crucial for detoxifying the body and maintaining a robust immune system. Impaired methylation can lead to toxin buildup and a weakened immune response, increasing susceptibility to infections and diseases.
- Mental Health: Proper methylation supports the production of neurotransmitters like serotonin and dopamine. Without adequate methylation, individuals may experience mood disorders, including depression and anxiety.
- Cardiovascular Health: Methylation helps regulate homocysteine levels, an amino acid linked to cardiovascular disease. Elevated homocysteine levels due to poor methylation can increase the risk of heart attack and stroke.
- Neurological Health: Methylation is vital for DNA repair and gene expression. Impaired methylation can contribute to cognitive decline and neurological disorders.
Ensuring Adequate Intake of Methylated B Vitamins
To bypass the impaired conversion process due to genetic mutations, it's crucial to ensure the intake of B vitamins in their methylated forms:
Proper Names to Look For:
Methylated folate (5-MTHF)
Methylcobalamin (methylated B12)
Pyridoxal-5-phosphate (P5P for B6)
If you’re planning to conceive or are already pregnant, we recommend finding a prenatal vitamin that contains the active forms like WeNatal for Her.
When WeNatal was formulated, we worked with top Functional Medicine doctors, scientists and fertility specialists to make the most robust and safest formulas based on the most current research. The dosages of WeNatals formulas are based on this peer reviewed study, and contains 1350mcg of Ca-5MTHF which is the predominant naturally occurring folate in foods. It is more stable and bioavailable compared to other methylfolate on the market.
And although supplementing is crucial especially for anyone in 3-6+ month of preconception and all throughout pregnancy, incorporating natural food sources is also a great way to reach you folate needs:
-Leafy greens like spinach, kale, and Swiss chard-Legumes such as lentils, chickpeas, and black beans
-Fruits like oranges, strawberries, and avocados
-Nuts and seeds
-Eggs
Methylated vitamins are essential nutrients for overall health, particularly during preconception and pregnancy. By choosing the natural form over synthetic, you can ensure better absorption, reduce health risks, and support the healthy development of your baby. Prioritizing an appropriate supplementation that is backed by the latest science and research, like WeNatal formulas, can make a significant difference in your health and the health of your future family.
