Folic acid, also known as folate, is one of the most crucial nutrients for a healthy pregnancy, especially during the first trimester. Taking in too much folic acid is unlikely to have adverse effects for most women, but every woman's nutrient needs are different, so it's important to be aware of the recommended intake limit for folate.
Recommended Intake
Folic acid is a B vitamin that plays a critical role in the normal development of a fetus's neural tube. Neural tube defects, such as spina bifida and anencephaly, are serious defects that can affect a baby's spine and brain. Because neural tube defects usually occur in the first 28 days of pregnancy, the American Pregnancy Association advises women of childbearing age to take 400 mcg of folic acid every day, even if they're not currently trying to conceive. Once you are pregnant, the daily requirement increases to 600 to 800 mcg, BabyCenter reports.
Intake Limit
According to the National Institutes of Health's Office of Dietary Supplements, pregnant women should take in no more than 1,000 mcg of folic acid every day from supplements and fortified foods; there is no intake limit for the folate found naturally in foods. Because folic acid is a water-soluble vitamin, your body will excrete any excess, so the risk of toxicity is low. However, excess folic acid can mask a vitamin B-12 deficiency, which sometimes affects vegetarians, so it's still important to watch your nutrient intake.
Exceptions
Always discuss your specific nutrient needs with your doctor. For example, if you have a family history of neural tube defects, your doctor may advise you to take 4,000 mcg of folic acid daily. Other women with increased needs for folic acid include those with sickle cell disease and those who have had past pregnancies affected by brain or spine defects, according to the March of Dimes.
Folic Acid Sources
The best way to ensure you're getting the folic acid you need during pregnancy is to take a folic acid supplement or a prenatal vitamin with sufficient folic acid; read supplement labels carefully so you know how much you're getting. You can also find folate in black beans, peanuts, asparagus, lentils, spinach, orange juice, romaine lettuce and broccoli, and folic acid in enriched bread and pasta and fortified cereals.
