Demystifying Folic Acid - Why you should take it during pregnancy!
I wanted to share some important info on folid acid, since everyone always jumps up and yells, 'Take folic acid!' the moment someone mentions TTC.
At the end of this article, there are some suggestions for foods that you can eat to boost folic acid in your diet. It's not just a pill supplement, you know!![]()
Why do I need folic acid?
Because, if you're like most people, you simply don't get enough. Folic acid, also called folate or folacin, is one of the B vitamins, also known as B9. Your body needs it to produce red blood cells, as well as norepinephrine and seratonin (chemical components of the nervous system). It helps synthesize DNA and normalize brain function, and is a critical part of spinal fluid.
Folic acid is also one of the few nutrients known to prevent neural tube birth defects, such as spina bifida, which affects one in every 1,000 babies born in the United States. The Centers for Disease Control report that women who take the recommended daily dosage of folic acid reduce their baby's risk of some types of birth defects by 50 percent. Women who don't get enough may increase their chance of miscarriage.
How much do I need?
Before you conceive, you'd be wise to take a daily multivitamin containing at least 400 micrograms (mcg) of folic acid. Even better, take an over-the-counter prenatal vitamin, which has 800 mcg. (Folic acid is a water-soluble vitamin, so your body will flush out the excess if you take too much. For some women, there's an exception to this rule; getting too much folate may hide a B12 deficiency, sometimes a problem for vegetarians. Ask your provider if you think you may be at risk.)
Once you're pregnant, you'll need at least 600 mcg daily, the amount the Institute of Medicine advises; many doctors suggest 800 mcg. Because the fetus's neural tubes close during the first four weeks, you'll want to start taking supplements before then.
Women who have had one child with a neural tube defect have a higher risk of having a second with the same defect. Healthcare providers now advise these women to take five times as much folic acid — 4 milligrams (mg) — starting one month before conception, if possible, and continuing through the first three months of pregnancy.
Should I take a supplement?
Yes. And eating plenty of folate-rich foods won't hurt either, especially if you can't stomach your prenatal vitamin early on in your pregnancy. See below for suggestions on folic-rich food.
What are the best food sources?
Leafy green vegetables are a good source, so try to have a large bowl of salad daily. And manufacturers are now required by the FDA to add folic acid to enriched cereal grain products such as flour, pasta, and rice. Other sources include:
• 1/2 cup chicken liver: 539 mcg
• 1/2 cup beef liver: 184.5 mcg
• 1/2 cup lentils: 179 mcg
• 1/2 cup cereal (fortified): 146-179 mcg
• 1 oz. wheat germ: 100 mcg
• 4 spears steamed or boiled asparagus: 88 mcg
• Medium-sized papaya: 115 mcg
• 1/2 cup steamed broccoli: 52 mcg
• 1 cup cantaloupe: 27.2 mcg
• Large hard-boiled egg: 22 mcg
• 3 oz. canned salmon: 17 mcg
FYI Cooking these foods at high heat on the stove or in a microwave, or with too much water, will reduce their nutritional value. Try to eat vegetables lightly steamed or raw.
What are signs of a deficiency?
Folate-deficiency anemia and iron-deficiency anemia can have the same symptoms of fatigue and weakness. A mild folate deficiency may also leave you grumpy or edgy.
At the end of this article, there are some suggestions for foods that you can eat to boost folic acid in your diet. It's not just a pill supplement, you know!
Why do I need folic acid?
Because, if you're like most people, you simply don't get enough. Folic acid, also called folate or folacin, is one of the B vitamins, also known as B9. Your body needs it to produce red blood cells, as well as norepinephrine and seratonin (chemical components of the nervous system). It helps synthesize DNA and normalize brain function, and is a critical part of spinal fluid.
Folic acid is also one of the few nutrients known to prevent neural tube birth defects, such as spina bifida, which affects one in every 1,000 babies born in the United States. The Centers for Disease Control report that women who take the recommended daily dosage of folic acid reduce their baby's risk of some types of birth defects by 50 percent. Women who don't get enough may increase their chance of miscarriage.
How much do I need?
Before you conceive, you'd be wise to take a daily multivitamin containing at least 400 micrograms (mcg) of folic acid. Even better, take an over-the-counter prenatal vitamin, which has 800 mcg. (Folic acid is a water-soluble vitamin, so your body will flush out the excess if you take too much. For some women, there's an exception to this rule; getting too much folate may hide a B12 deficiency, sometimes a problem for vegetarians. Ask your provider if you think you may be at risk.)
Once you're pregnant, you'll need at least 600 mcg daily, the amount the Institute of Medicine advises; many doctors suggest 800 mcg. Because the fetus's neural tubes close during the first four weeks, you'll want to start taking supplements before then.
Women who have had one child with a neural tube defect have a higher risk of having a second with the same defect. Healthcare providers now advise these women to take five times as much folic acid — 4 milligrams (mg) — starting one month before conception, if possible, and continuing through the first three months of pregnancy.
Should I take a supplement?
Yes. And eating plenty of folate-rich foods won't hurt either, especially if you can't stomach your prenatal vitamin early on in your pregnancy. See below for suggestions on folic-rich food.
What are the best food sources?
Leafy green vegetables are a good source, so try to have a large bowl of salad daily. And manufacturers are now required by the FDA to add folic acid to enriched cereal grain products such as flour, pasta, and rice. Other sources include:
• 1/2 cup chicken liver: 539 mcg
• 1/2 cup beef liver: 184.5 mcg
• 1/2 cup lentils: 179 mcg
• 1/2 cup cereal (fortified): 146-179 mcg
• 1 oz. wheat germ: 100 mcg
• 4 spears steamed or boiled asparagus: 88 mcg
• Medium-sized papaya: 115 mcg
• 1/2 cup steamed broccoli: 52 mcg
• 1 cup cantaloupe: 27.2 mcg
• Large hard-boiled egg: 22 mcg
• 3 oz. canned salmon: 17 mcg
FYI Cooking these foods at high heat on the stove or in a microwave, or with too much water, will reduce their nutritional value. Try to eat vegetables lightly steamed or raw.
What are signs of a deficiency?
Folate-deficiency anemia and iron-deficiency anemia can have the same symptoms of fatigue and weakness. A mild folate deficiency may also leave you grumpy or edgy.
