Folic acid, also called folate, is one of the B vitamins. It is involved in new cell and tissue growth and the development of DNA, so it is particularly important for women of childbearing age and pregnant women. Women who don't get enough folic acid have a higher risk for having babies with certain types of birth defects.
Timing
Folic acid is most important at the beginning of your pregnancy, during the first 28 days. Since most women do not realize they are pregnant until after this time, and not all pregnancies are planned, all women of childbearing age should make sure to get the recommended amount of folic acid either through food or supplements, regardless of whether they are trying to get pregnant.
Health Benefit
Consuming enough folic acid before and during your pregnancy helps to prevent two serious types of birth defects -- spina bifida and anencephaly, both of which affect the brain of your baby. Folic acid may also play a role in preventing cancer and heart disease, according to the National Women's Health Information Center.
Amount
The March of Dimes recommends women eat a healthy diet and take a multivitamin containing at least 400 mcg of folic acid each day before they become pregnant, and a prenatal vitamin containing 600 mcg of folic acid after becoming pregnant. However, most women should not consume more than 1,000 mcg of folic acid per day, so don't take mega doses of this vitamin.
Sources
Food sources of folic acid include fortified cereals, orange juice, enriched grains, green leafy vegetables, beans, melon, peas, broccoli, asparagus and lentils. Most multivitamins contain the recommended 400 mcg per day of folic acid; just make sure to check the expiration date before purchasing since expired vitamins may not provide the amounts of folic acid listed on the label.
