Folate is a B vitamin (vitamin B9) that the body uses to form and repair DNA and to create new cells. It is especially useful to know about folate if you are planning a pregnancy or are already pregnant, because the need for it can be relevant early in the process. Here's a calm, concrete overview of what folate is, how to get enough, and when you should talk to a doctor or midwife.

Folate contributes to normal cell division and blood formation. This is why folate is often mentioned in connection with periods when the body is building a lot of new tissue, e.g., in early pregnancy.

If you want to act on this in everyday life, it is most helpful to think of folate as something you get continuously through your diet, and which in some situations may also be relevant as a supplement after professional recommendation.

Folate is the form found naturally in food. Folic acid is the synthetic form, typically used in supplements and fortified foods. The body can use both, but they are referred to differently, which can make reading labels confusing.

Look for whether the product says "folate" or "folic acid" and how much is per dose. If you are unsure what you specifically need, it is a good idea to ask your doctor or midwife instead of guessing.

Many people search for folate in connection with pregnancy because folate status can be relevant early on, often before one knows that one is pregnant. Therefore, folate and folic acid are often mentioned in recommendations for those planning a pregnancy.

• Consider having a brief chat with your doctor or midwife if you are planning a pregnancy.
• Mention if you have had previous pregnancies with special courses, bowel disease, or are taking medication that may affect vitamin absorption. This can help you get a more targeted recommendation.

You can support your folate intake by choosing folate-rich foods more often. Folate is especially found in green leafy vegetables, legumes, and some fruits.

• Use spinach, kale, or lettuce as a base in a meal.
• Eat beans, lentils, or chickpeas several times a week.
• Supplement with, for example, avocado, citrus fruits, or whole grains as part of a varied diet.

If you have severe nausea or difficulty eating a varied diet, it may be especially relevant to discuss your diet and any supplements with a professional.

Symptoms of deficiency can be non-specific and can also be caused by many other things. Therefore, it rarely makes sense to self-diagnose based on symptoms alone.

Contact a doctor if you are concerned about your levels, especially if you:

• have long-term dietary restrictions or very reduced appetite
• have known absorption problems from the gastrointestinal tract
• have been told you have anaemia, or are being investigated for it

As your body changes during pregnancy, comfort in underwear can mean more than you think. Many prefer a nursing bra without metal underwire because underwires can press and be inappropriate around breast tissue. One option is the Gel-Support® maternity and nursing bra, which uses flexible gel support as an alternative to metal underwire and is designed to adapt to your body throughout pregnancy and breastfeeding.