Folic acid, which is also known as folate, or vitamin B-9, is one of the B vitamins that helps maintain your nervous system. Folate is found naturally in certain foods and folic acid is the synthetic version of this vitamin. It is water-soluble, which means you must have adequate daily intake to get its health benefits. Your body cannot make this vitamin on its own, so you need to consume it from foods or supplements. Folate is especially significant if you plan to become pregnant.
Folate Function Preconception
Folate is necessary for the production and maintenance DNA and RNA, the genetic building blocks of cells. It is an essential nutrient for protecting your baby from brain and spinal cord birth defects and neural tube defects, but you must begin taking folic acid before conception for the most benefit. According to the March of Dimes, preconception folic acid is significant because neural tube defects develop during the first month of pregnancy. Nearly 70 percent of birth defects are preventable when women of childbearing age consume folate regularly. The amount of folic acid you need may vary depending on your specific health and plans for pregnancy, but the general daily allowance recommendation is 400mcg.
Folate During Pregnancy
You can consume natural folate from foods but taking folic acid one month before conception and during your entire pregnancy is suggested to protect your baby from birth defects. Once you are pregnant, folic acid supports the rapid growth of the fetus and placenta for the duration of the pregnancy in addition to maintaining cellular development. Increase your intake of folic acid to 600mcg daily once you become pregnant. Consult your physician for exact dose recommendations after pregnancy is confirmed because you may need a higher dose based on your health.
Additional Folate Benefits
Folate was initially identified as the nutrient needed to prevent anemia, a condition resulting in low red blood cell count. It is also significant for metabolizing and regulating an amino acid made in your body called homocysteine, which in excess can result in heart complications. Folate deficiency increases your risk of digestive disturbance, weakness, fatigue or weight loss and cardiovascular diseases. You may need additional folate in your diet if you have medical conditions impacting your kidneys or liver. Even if you do not plan to become pregnant, folate is an important nutrient for protecting your overall health.
Food Sources
Fortified foods contain folic acid, including breakfast cereals, breads, noodles and rice. Foods with natural folate include spinach, broccoli, cantaloupe and bananas. Beans, nuts and beef are also sources of folate. A diet plentiful in fruits, vegetables and grains can supply you with adequate daily intake but taking a multivitamin supplement can ensure you get plenty of folate. Consult your physician to determine the best means for getting daily folate before taking a supplement.
Member Comments