Here we discuss everything you need to know about folic acid. From the correct dosages and folate-rich foods to the role of folic acid supplements and their effect on fertility and the baby's development.
Why is folic acid important during pregnancy?
Folic acid, also known as vitamin B9 or B11, is important during pregnancy because it helps with the early development of the baby's neural tube, which later forms the spinal cord and brain. Adequate intake of folic acid before and during pregnancy can help reduce the risk of neural tube defects such as spina bifida (open spine) and anencephaly (open skull).
It is also important for the production of red blood cells, which transport oxygen through the body. During pregnancy, the mother's blood volume increases to support the growing baby, and an adequate intake of folic acid can help maintain a healthy blood count. In addition, it is important for normal cell division, which affects the rapid growth and development of the fetus.
Research suggests that adequate intake of folic acid during pregnancy can help reduce the risk of premature birth and improve the baby's birth weight.
When to start taking folic acid?
If you want to get pregnant, it is important to start taking folic acid at least 1 month before you become pregnant. This is because the baby's neural tube forms in the first weeks of pregnancy, often even before you know you are pregnant. By taking folic acid before conception, the body can build up a good supply, which is important for the baby's development and growth.
Folic acid is not only important for the baby's development. It is also good to take folic acid when trying to conceive because it helps your body recover to a healthy menstrual cycle and promotes an optimal hormonal balance. Studies also show that folic acid helps improve insulin resistance. Insulin resistance is a major cause of PCOS. Because this vitamin supports the menstrual cycle, balances hormones, and improves insulin resistance, it therefore helps with PCOS (polycystic ovary syndrome).
Folic acid in food
The body cannot produce folic acid itself, so it is an essential nutrient to obtain through food and supplements. Foods rich in folic acid:
- Dark green leafy vegetables such as spinach, kale, broccoli, and Brussels sprouts.
- Legumes such as beans, lentils, and chickpeas.
- Nuts and seeds, especially sunflower seeds and peanuts.
- Avocados.
- Citrus fruits such as oranges, mandarins, and grapefruit.
- Whole grain products such as whole wheat bread, brown rice, and whole wheat pasta.
- Eggs.
It is certainly advisable to consume one or more foods from the list above every day to provide your body with the right nutrients.
What is the best folic acid?
There are 2 types of folic acid, namely synthetic and natural folic acid.
Synthetic folic acid is a non-natural folic acid that is often used in supplements. The body will have to convert this folic acid into bio-active folic acid to absorb it. This folic acid is the cheapest form to take via supplements. Whether your body can properly convert this folic acid into the biological form is influenced by genes, dietary intake, health status, and hormonal status.
Natural folic acid is folic acid as it occurs in our food. This is a bio-active folic acid that can be directly absorbed by the body and has a direct effect on hormones and organs. This natural folic acid, also known as folic acid in the most bio-active form, is also used in good nutritional supplements. On the label, you can recognize this folic acid by the following description: Folate Quatrefolic® (5-methyltetrahydrofolate).
For your body, health, and pregnancy, it is therefore very important to supplement with biological folic acid, also known as Folate Quatrefolic® (5-methyltetrahydrofolate).
What dosage of folic acid during pregnancy?
The advice is to take 400 micrograms of folic acid per day when you are trying to conceive and during the first trimester of pregnancy. By taking 400 micrograms of folic acid per day via supplements, you reduce the risk of neural tube defects, optimally support the production of red blood cells, and the growth and development of the fetus.
Make sure that you supplement these 400 micrograms of folic acid with folic acid in the most bio-active form for the best support.
Pregnancy vitamins with folic acid
As described earlier, there are different forms of folic acid available in supplements. To give your body the best support, it is important to take folic acid in the most biological form.
Supplements that use biological folic acid have the description Folate Quatrefolic® (5-methyltetrahydrofolate) noted on the label. If only folic acid or folate is noted, then this is not folic acid in the most bio-active form.
MomPwdr uses exclusively vitamins in the most bio-active form, including Folate Quatrefolic® (5-methyltetrahydrofolate). Find your supplements here.
Take folic acid throughout the entire pregnancy or only in the first trimester?
You can safely take folic acid throughout the entire pregnancy via supplements, especially when you take it together with other vitamins and minerals. If you take a multivitamin, the advice is to continue taking it with folic acid throughout your entire pregnancy. Folic acid plays a role in the absorption and action of other vitamins, such as: B vitamins and Vitamin C.
If you take only a supplement with folic acid, you can stop taking this folic acid after your first trimester of pregnancy.
