During pregnancy, you may need different vitamins to help you stay healthy and to support your baby’s growth. One of the most important vitamins is folic acid. Known for its role in preparing the body for pregnancy and helping to prevent neural tube defects such as spina bifida and/or anencephaly when tying to conceive and during the first trimester of pregnancy. Aiding with foetal development, folic acid is important when you’re expecting and even in the months leading up to pregnancy.
But what is it? And how do you make sure you’re getting enough of it? Here’s everything you need to know about folic acid for pregnancy.
What is folic acid?
So what does folic acid do? Folic acid (or folate) is a B-group vitamin important for supporting healthy foetal development. It plays an important role in helping to prevent defects in the neural tube, a structure which exists in the first few weeks of pregnancy. This structure will eventually form into the baby’s brain, spinal cord and the bones that enclose them.
Folate vs folic acid
Although often used interchangeably, the two terms folic acid and folate are slightly different. Folate is the naturally occurring form of vitamin B9 and is in a number of foods. Folic acid, on the other hand, is the synthetic form of vitamin B9. It’s often used in supplements and fortified in some foods2.
How much folate do you need?
Women who are pregnant need around 600mcg of folate from their normal daily diet5. However, it can be challenging to track folate consumption as it’s affected by how a food is cooked and stored1. Your healthcare provider will typically order blood tests to monitor your folate levels throughout your pregnancy.
You can also get additional folate support before and during pregnancy through daily supplements Multivitamins can be a great way to ensure you’re getting enough folic acid and other key nutrients for pregnancy like Iron and Iodine.
What are the folic acid benefits in pregnancy?
The benefits of folic acid can’t be understated for both mum and baby. The main benefit to regularly taking this vitamin is that it helps to prevent neural tube defects 1. Studies have also shown that taking folic acid before and right after conception may help support healthy foetal brain development. It’s also been suggested that it may help prevent preterm birth3.
What are some high folate foods?
As folate is naturally occurring in foods, one of the easiest ways to get more of it is through your diet. Some foods high in folate include1:
- Green vegetables like broccoli asparagus and spinach
- Other vegetables like cabbage, cauliflower and peas
- Chickpeas and lentils
- Fruits like oranges and strawberries
- Nuts including walnuts and hazelnuts
In 2009, Food Standards Australia New Zealand enforced a standard whereby all wheat flour (except organic) used to make bread in Australia must contain folic acid. Some breakfast cereals and fruit juices are also fortified with folic acid, although be mindful of sugar levels when consuming them.
What month of pregnancy should I take folic acid?
The best time to take folic acid during pregnancy is early! A baby’s neural tube is formed and closed within the first four to six weeks of development1 . Ideally, you should be consuming folic acid before you even fall pregnant – at least a month prior4. You should continue to take folic acid during your pregnancy, or unless directed differently by your healthcare provider.
When to take folic acid - morning or night?
Whether you take your folic acid in the morning or night, what matters is being consistent. Some people find taking it at night helps with stomach upset, while others prefer to take it in the morning. No matter what time you decide, try to take it at the same time everyday either during or immediately after meals. Always read the label and follow the directions for use. Contact your health care professional.
What happens if you don't take folic acid during pregnancy?
There may be some risks to not taking folic acid during pregnancy. Your baby may be at higher risk for neural tube defects which can affect the development of their spine, spinal cord and brain. Taking the right amount is particularly important in those first three months of pregnancy6.
Remember, it’s always best to talk to your healthcare provider about your folate levels and any specific concerns you have.
Looking for more information on preconception and pregnancy? Head over to the Biostime Parent Lounge for more articles and useful tips.
References:
1. https://www.betterhealth.vic.gov.au/health/healthyliving/folate-for-pregnant-women
3. https://www.nrv.gov.au/nutrients/folate
4. https://www.pregnancybirthbaby.org.au/neural-tube-defect
5. https://www.healthdirect.gov.au/folate
6. https://www.health.nsw.gov.au/kidsfamilies/MCFhealth/pregnancy/Pages/vitamins-minerals.aspx