Folic acid is one of the essential daily vitamins for pregnant women. It is important for both mom and her baby's development and can help prevent some birth defects. While folic acid can be found in many vegetables and fortified grain products, most women are advised to take folic acid supplements as part of their prenatal care.
Importance of Folic Acid
Folic acid is a B vitamin that helps prevent neural tube defects during the embryo stage. The neural tube later develops into the baby's brain and spinal cord, and problems during this crucial time could lead to lifelong disabilities, including spina bifida and brain damage. The neural tube forms in the earliest weeks of pregnancy: often by day 28, per the American Pregnancy Association. Based on this, the March of Dimes recommends all women of childbearing age take a vitamin with at least 400 mcg of folic acid daily. This may help prevent neural tube defects when pregnancy is a surprise.
How Much Folic Acid?
While the March of Dimes recommends 400 mcg daily for all women, the American Pregnancy recommends 600 mcg for women who are already pregnant or trying to conceive. Different sources vary, however: the Mayo Clinic recommends women who are trying to get pregnant aim for at least 800 mcg daily, while those who are pregnant should aim for around 1,000. A portion of this daily amount should come from the diet, although many women may have difficulty getting enough folic acid this way. This is one of the reasons pregnant women should take a prenatal vitamin throughout their pregnancy.
Foods High in Folic Acid
Some of the best sources for folic acid in the diet are cereals and whole grains, many of which are fortified with folic acid. For instance, the Mayo Clinic reports that 3/4 cup of fortified cereal contains 400 mcg, which is over a third of a pregnant women's daily recommended amount. In addition, leafy greens, beans and citrus are all rich sources. According to the Mayo Clinic's calculations, 1/2 cup of spinach or beans contains around 90 to 100 mcg of folic acid. It reports that a serving of citrus contains around 30, which is about the size of a small orange.
Neural Tube Defects
Even with the best prenatal care, it is possible for an embryo to develop neural tube defects. However, the American Pregnancy Association reports that women with the greatest risk are those who have had children with neural tube problems in the past. So are those who do not monitor their folic acid intake, or supplement what they are missing. Supplements are not a substitute for a healthy diet: Women should use prenatal vitamins containing folic acid only to enhance their folic acid intake, and they should focus on a healthy diet that is high in folate-rich foods.
Member Comments