Folate vs Folic Acid: Are you being duped?

Folate, or vitamin b9, is a water-soluble nutrient that was first discovered when it was found that brewer’s yeast (a source of b vitamins) could prevent anemia. Folate is essential for brain health, energy production, formation of red blood cells, immune system, protein metabolism, and regulation of homocysteine levels. It’s a coenzyme in DNA and RNA synthesis, so it is important for healthy cell division and replication. Folate is especially important during pregnancy as a deficiency can result in neural tube defects and/or premature birth. Pre-conception nutrition is important, because low folate levels BEFORE conception increases the risk of birth defects as well.  For men, women, and children, low folate levels can cause anemia, digestive problems, fatigue, prematurely greying hair, memory problems, insomnia, paranoia, anxiety, weakness, growth impairment, and depression.

Just a “little bit” pregnant with my daughter, Eliana

Now the big debate: is there a difference between folate and folic acid? The short answer is yes. Folate is the version of b9 that occurs naturally in foods. Folic acid is a synthesized version of the vitamin that will never be found in nature. Vitamins are always best when obtained from real, whole food sources. For some, particularly for those with an MTHFR genetic defect (fairly common), folic acid can mean trouble as it can be difficult to convert the synthetic version over to the usable form of the vitamin.

Now here’s where food & supplement companies trick you:

  1. Even if folate is listed on the nutrition facts, it’s not always actually folate. Manufacturers know ‘folate’ is something consumers are looking for, so they may list it as “folate (as folic acid).” If the nutrition facts list the form as ‘folate’ but you see ‘folic acid’ on the ingredients list, it is indeed synthetic folic acid. If you do not see the word ‘folic acid’ anywhere in those two spots, it should be the natural form of the vitamin.

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    “Early Promise Prenatal” Gentle Multiple

  2. A product labeled “all natural” or “organic” is not always 100% natural and not always using natural forms of the vitamins. Check your labels for ‘folic acid.’ Many “high quality” nutritional shakes, protein powders, and multivitamins tout themselves as being natural or whole food based, when the reality is they’re going the cheap route and using poor quality vitamins. Marketing, marketing, marketing.
  3. Whole foods don’t need vitamin fortification, because they are whole foods. The nutrients are already in there, in the perfect balance nature intended. When you see a food fortified with folic acid, it means it’s been highly processed and is most likely not healthy at all.

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    (real food tastes better anyways!)

Where CAN I get folate from?

  1. Genuinely natural multivitamin or folate supplements. Check out my list of some of my favorite multivitamins that only use the food-derived folate instead of folic acid.
  2. REAL FOOD! Really, this is always the best way. While supplements can be helpful (especially during pregnancy) they can never replace the ample vitamins, minerals, and phytonutrients that unprocessed food provides. While toxicity risk is low, it’s still near impossible to overdose on folate from foods (who accidentally eats 14 cups of broccoli??), where it’s easy to overdose with a supplement by taking just a couple too many pills. You can’t absorb one vitamin properly without all of the appropriate co-nutrients in balance, and this is where whole food always delivers. For example, the best food source of folate is lentils. Let’s look at the breakdown of the nutrient content of lentils- it’s about way more than folate! 26637747_10101947671173863_641004983_n

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    Data from USDA National Nutrient Database for Standard Reference Release 28, via “Nutrition Data” app

The best food sources of folate per 1 cup, according to daily value (DV):

  • Lentils (90% DV)
  • Pinto beans (74% DV)
  • Garbanzo beans (71% DV)
  • Asparagus (65% DV)
  • Spinach (65% DV)
  • Black beans (64% DV)
  • Navy beans (64% DV)
  • Kidney beans (57% DV)
  • Collard greens (44% DV)
  • Beet root (34% DV)
  • Split peas (32% DV)
  • Papaya- 1 whole (29% DV)

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    My “Fiesta Ranch” salad

If you want more in depth guidance to heal your body naturally, this is what I help people with every day! In my one-on-one personalized holistic health programs, we visit every area of your health in depth to ensure you accomplish all of your health goals permanently. My comprehensive programs give you the step-by-step nutritional changes, personal guidance, support, stress management, recipes, accountability, food sensitivity evaluations, and other tools necessary to make life-changing changes last a lifetime.

Contact me at 920-327-2221 or megan@aayushealth.com for your free consultation!

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram

for more recipes and healthy living ideas!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

Copyright Megan Normansell 2018 All rights reserved. 

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Mom Stress! Herbal Medicines for the Breastfeeding Mama

This is one I hear all the time- “I’m stressed… help!! But I’m nursing… what’s safe to take?”

Use of natural medicines can be tricky while breastfeeding and I’m always conservative in their use (even if some people disagree with me!). Better safe than sorry is my motto. In a field where clinical studies are not always available and everyone has a different opinion, we must sometimes rely on traditional wisdom and common sense.

The following is a compilation of some of my favorite go-to’s for calming the hearts & minds of the busy nursing mother, in the safest way that nature intended.  I tend to prefer tinctures and teas, as you will begin feeling the effects rather quickly. Each brand may vary in potency, so take as directed on the package.  ALWAYS use the whole herbs- they supply nature’s perfect balance of dozens of vitamins, minerals, and phytonutrients that make the herb safe and effective…. essentially acting as a “checks & balance” system for the plant. Side effects can begin to occur when you isolate compounds of the plant. Do keep in mind if what you’re experiencing is above and beyond normal daily stress (such as severe anxiety, depression, or other mood disorders) or you have other medical conditions to consider, I recommend making an appointment for more in depth, customized nutritional & herbal counseling.

That being said… I hope you enjoy a nice warm cup of calming goodness today!

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  1. Oat Straw: This one can be used as a quick and easy tincture, but also makes a lovely sweet-tasting tea. It calms anxiety, tension and stress, yet promotes energy and stamina. Good for exhaustion, and can increase libido. May also increase supply!
  2. Blue Vervain: One of my favorites. Not only does it help manage stress, tension headaches, migraine, insomnia, & depression, it also promotes lactation. One client who was taking it daily nearly doubled the amount she was able to pump. Win win! Not very tasty as a tea, I prefer the tincture form.
  3. Motherwort: Eases hormone-related mood fluctuations and PMS, muscle spasms, reduces blood pressure, and calms anxiety. Note- may cause photosensitivity. Not a fantastic tea- try the tincture.
  4. Hops: Another production-helper! Small quantities of hops have been found to help with let-down. Can help with restlessness, anxiety, insomnia, and is mildly sedating. If you feel comfortable with it, you could drink 1/4 to 1/2 of a beer to get the benefits of the hops. Teas have a slight bitterness.
  5. Valerian: A sedative that is good for insomnia, stress, anxiety, elevated blood pressure, & muscle spasms. This is my favorite for “racing mind” syndrome when you’re lying in bed trying to sleep. Some people get headaches with prolonged use, just use occasionally as needed. It tastes like dirty feet if you ask me… go the tincture route. (pictured)Valerian flowers
  6. Chaga: Studies have found this medicinal mushroom to help depression and mood balance. I’d recommend a tea form, used by boiling the dried chunks. With a bit of honey or maple syrup it has an enjoyable (non-mushroomy) flavor.
  7. Passionflower: Its gentle sedating effect calms unease, anxiety, and hyperactivity. This can be used as a tea or tincture.
  8. Chamomile: This delicious tea makes a great nerve tonic. Used for fretfulness, anxiety, and insomnia, and is a favorite of children. Avoid if you are allergic to ragweed.
  9. Linden flower: I prefer to drink this one- with a floral, delicate flavor when made into a tea, it’s a nervine that helps with mild stress, anxiety, and tension.

 

The “Maybe Milk Reducers”

The following herbs can be great for stress, but some mothers have reported a decrease in supply. If you try them, just be mindful and discontinue if you see an undesired decrease in milk production.

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  1. Lavender (whole herb): Some sources say this is a galactagogue, some say it may decrease supply. As a member of the Lamiaceae (mint) family, I’d say just keep an eye on any changes. It helps to improve mood and calm stressful feelings. It’s best to use a small bunch of the dried or fresh plant in a tea.
  2. Lemon Balm : Called the “gladdening herb,” it is good for nervous agitation, stress, anxiety, hormone-related mood fluctuations, and insomnia. It’s mildly sedating and calms muscles. Another one of those controversial ones- some say it increases supply, some say it decreases… just be mindful. It can be used as a yummy citrusy tea or tincture.
  3. Catnip: An antispasmodic and nerve tonic to relieve stress and anxiety. Tea or tincture, and it grows wild in many areas.

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? 
Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

(not intended as medical advice)

Copyright Megan Normansell 2018 All rights reserved. 

9 Simple Ways to Boost Your Breast Milk Supply

Check out my latest article in “The Mother” Magazine!

http://www.themothermagazine.co.uk/9-simple-ways-to-boost-your-breast-milk-supply/

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? 
Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

Young woman breast feeding a baby