According to Annie Liljegren, a skilled nurse and certified nurse midwife at Sanford Health in Alexandria, Minn., folic acid supplements play a vital role in pregnancy and pregnancy planning.
When and how much folic acid should I take?
If couples are thinking about getting pregnant, Liljegren recommends taking a prenatal vitamin containing folic acid one to three months before conception.
“It’s also important for all women of reproductive age, ages 15 to 45, to take a multivitamin or prenatal vitamin that contains folic acid,” she says.
“Thankfully, most multivitamins out there contain the recommended amount of folic acid,” she added.
However, the Centers for Disease Control and Prevention recommends different doses depending on your health and family history.
- All women: 400 micrograms per day
- Pregnant women: 400 micrograms per day
- Women with a past pregnancy affected by a neural tube defect or a personal history of a seizure disorder: 4,000 μg per day
According to the CDC, the most common neural tube defects are spina bifida, a spinal cord defect, and anencephaly, a brain defect. It is important to take folic acid supplements beforehand, as it can occur very early in pregnancy, often before you even know you are pregnant.
What are the benefits of folic acid?
Liljegren said folic acid has many benefits, whether you’re pregnant or not.
“When it comes to pregnancy, folic acid can help reduce the risk of serious birth defects in the fetus, especially the brain and spine.
“Additional benefits of folic acid outside of pregnancy include DNA production and repair. Folic acid helps produce red blood cells and may help improve brain function in people with mental disorders such as Alzheimer’s disease and depression. It may also reduce the risk of heart disease by lowering high blood pressure and improving blood flow,” she explained.
However, it is important not to take more folic acid than necessary.
“Too much folic acid can mask other deficiencies, such as vitamin B12 deficiency. Vitamin B12 deficiency can be associated with nerve damage,” says Liljegren.
Liljegren recommends careful dosing, but said there is no reason to stop taking folic acid, even outside of pregnancy.
What are the sources of folic acid?
The most common food sources of folic acid are:
- beans
- citrus juice
- egg yolk
- fortified bread
- grains and cereals
- fruit
- Green and yellow vegetables
- nuts and seeds
To get enough folic acid to prevent birth defects, you can take vitamins containing folic acid, eat fortified foods, or both, according to the CDC.
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Categories: Nutrition, Pregnancy, Women
