Getting ready for pregnancy is an exciting time for any woman. Preparing for a healthy pregnancy means taking care of your own health before pregnancy, during pregnancy and after you deliver your baby.

Folic acid is an important nutrient that can help prevent serious birth defects of the brain and the spine. In this article, we will discuss the importance of folic acid in pregnancy, why you need it, how much is required, and the best food sources to meet your folic acid needs.

What is Folic Acid?

Folic acid is a B vitamin that plays an important role in the growth and development of your body’s cells. Folic acid can help prevent birth defects that occur before and during early pregnancy.

Birth defects can happen in the first few weeks of pregnancy, before you even know you are pregnant. That is why it is important to start taking folic acid before you start trying to conceive.

Why is Folic Acid Important during Pregnancy?

During early pregnancy, folic acid is important for the development of the neural tube, which eventually develops into the baby’s brain and spinal cord.

If there is not enough folic acid available, it can lead to serious birth defects known as neural tube defects, which can result in lifelong disability or death. Therefore, it is essential for women of reproductive age, especially before conception, to get enough folic acid.

How Much Folic Acid Do You Need During Pregnancy?

It is recommended that women of reproductive age consume 400 to 800 micrograms (mcg) of folic acid each day. For pregnant women, the recommendation increases to 600 to 800 mcg per day.

Some women may need more, particularly if they have a family history of neural tube defects or have had a previous pregnancy affected by this kind of defect. Women should also discuss with their healthcare provider the appropriate dose for their individual circumstances, including whether a higher dose of folic acid supplement is needed.

Best Food Sources of Folic Acid

Folic acid is found naturally in many different foods. Here are some of the best food sources:.

Dark leafy greens (Spinach, collard greens, kale)
Asparagus
Beans and lentils
Citrus fruits (oranges, lemons, grapefruits)
Avocado
Broccoli
Eggs
Enriched breads and cereals

When to Start Taking Folic Acid?

It is recommended that women begin taking folic acid at least one month before trying to conceive. If you are planning to become pregnant, talk to your healthcare provider about taking a daily multivitamin that contains 400 micrograms of folic acid.

Women who are at high risk of having a child with a neural tube defect should talk to their healthcare provider about taking a higher dose of folic acid.

Folic Acid Supplements

Folate is found naturally in many foods, but it is also added to certain foods, such as enriched breads, pastas, and cereals. Even if you eat a balanced diet, it is often difficult to get enough folate from food alone.

That is why many women should take a folic acid supplement in addition to eating a balanced diet. Talk to your healthcare provider about the best way to get the recommended amount of folic acid for you.

What Happens if You Don’t Get Enough Folic Acid?

If you don’t get enough folic acid before and during pregnancy, your baby is at an increased risk for neural tube defects.

In addition, low folate intake has been linked to anemia in pregnant women, which can lead to preterm delivery, low birth weight infants, and infant mortality. Folic acid can help prevent these complications and give your baby the best chance at a healthy start.

Conclusion

Folic acid is an essential nutrient that all women of reproductive age should be getting, but it is especially important for pregnant women.

Taking a daily multivitamin that contains 400 mcg of folic acid, along with eating a diet rich in foods that are high in folic acid, can help prevent serious birth defects and set your baby up for a healthy start. Talk to your healthcare provider about your folic acid needs and what you should be doing to prepare for a healthy pregnancy.