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The importance of folic acid during pregnancy
The importance of folic acid during pregnancy
Folate or Folic acid is the water-soluble natural form of vitamin B9 and it can be found in many foods naturally. Some foods like bread, pasta, rice and breakfast cereals are fortified with its synthetic form called Folic Acid which is also sold as a supplement. Folate participates in protein metabolism, aids in the formation of RNA and DNA, and is required to produce healthy blood cells.
Why is folic acid important?
Centers for Disease Control and Prevention (CDC) recommends all women of reproductive age to take 400 micrograms (mcg) of folic acid each day2. This should be in addition to consuming folate-rich food.
The folic acid intake is highly recommended to prevent neural tube defects like encephalocele, anencephaly and Spina Bifida in the baby. These defects are serious as the babies born with spina bifida or encephalocele may face multiple surgeries throughout their life, paralysis and even long-term disability. Babies with an encephalocele at the back of the head have only a 55 percent survival rate4.
It is necessary before and during pregnancy to avoid birth defects of the baby’s brain and spine.
Foods containing folate
A variety of foods containing folate can provide you with the natural form1 of the vitamin in your daily meals. The following are natural sources of folate:
Vegetables1,3: Spinach, okra, turnip greens, kale, broccoli, asparagus, brussels sprouts, romaine or mesclun lettuce, artichoke, potatoes with skin and beets,
Fruits: Papaya, avocado, oranges, lemons, limes and grapefruits.
Seeds and nuts: Sunflower seeds, peanuts, almonds, and other nuts and seeds contain folic acid.
Whole grains
Beans and Legumes: Lentils, chickpeas, black-eyed beans, pigeon peas, kidney beans, and other legumes are rich in folic acid.
Liver, seafood and eggs
While all of the above are good sources of folate, it is important to remember that since folic acid is water-soluble, it can be lost during cooking and processing foods containing folate. To ensure that you are getting enough of this crucial nutrient, it is necessary to consume a varied and balanced diet that contains sources of folic acid. Synthetic folic acid is known to be better absorbed than foods with the natural form of the vitamin.
Fortified Products (made with fortified flour): Many breads, rice, cereals, and pastas are fortified with folic acid.
You might require a higher intake3 of folic acid (as per your healthcare provider’s recommendation) if you have:
- Kidney disease and are on dialysis
- Sickle cell disease
- Thalassaemia (nearly 4% of the population in Singapore are carriers of the thalassaemia gene)
- Liver disease
- Medications to treat certain illnesses like epilepsy, type 2 diabetes, lupus, psoriasis, rheumatoid arthritis, asthma or inflammatory bowel disease.
During the first trimester (and sometimes even after that), nausea can make it challenging to consume enough fortified foods as some women are unable to eat certain types of foods. Due to this, they might be unable to meet their body’s folic acid requirement.
How much is too much?
While a minimum dosage of folic acid is necessary as per your doctor’s recommendation for you, you shouldn’t take in more than 1,000 mcg (1 mg) of folic acid each day (through supplements and/or, fortified foods).
References and Resources
1 Folate (Folic Acid) – Vitamin B9
2 Folic Acid
