There’s lots of folic acid in certain vegetables and wholemeal flour
Folic acid is the ultimate "vitamin for mothers", as mothers-to-be have a significantly increased need for folic acid. Whereas requirements of folic acid before pregnancy are about 400 µg, they go up to 600 µg during pregnancy. This means the need is increased by 50%!
In general, the intake of folic acid by nutrition is not sufficient. Folic acid belongs to the group of B-vitamins. It is an all-rounder: On the one hand, it is important in aiding cell division and contributes substantially to the new formation of cells. On the other hand, it supports the formation of blood and the development of the brain.
What is Folic Acid or Folate?
Folic acid and folate are forms of the water-soluble B-vitamin known as vitamin B9. Folate is the natural form found in food, while folic acid is the synthetic form used in supplements and fortified foods. Both forms are converted into the active form of the vitamin, called tetrahydrofolate, in the body.
Why is Folate / Folic Acid important for pregnant women?
Folic acid is particularly important for pregnant women due to its crucial role in fetal development and the prevention of certain birth defects. Here are some key reasons why folic acid is important during pregnancy:
1. Neural Tube Development: Folic acid is essential for the early development of the neural tube in the developing fetus. The neural tube is the precursor to the developing baby's brain and spinal cord. A deficiency in folate during early pregnancy can lead to neural tube defects (NTDs), such as spina bifida and anencephaly. These are serious and potentially life-threatening conditions that affect the brain and spinal cord.
2. Prevention of Birth Defects: In addition to neural tube defects, folic acid has been associated with a reduced risk of other congenital malformations and birth defects. Adequate folate levels are important for normal fetal development.
3. Red Blood Cell Formation: Folate is necessary for the production of red blood cells, and during pregnancy, there is an increased demand for blood to support the growing fetus. Folate helps prevent megaloblastic anemia, a condition characterized by the production of large, immature red blood cells.
4.Placental Development: Folate plays a role in the development and function of the placenta, the organ that provides nutrients and oxygen to the fetus during pregnancy.
Because the neural tube develops very early in pregnancy, often before a woman even knows she is pregnant, it is recommended that women of childbearing age, and especially those planning to become pregnant, consume adequate levels of folic acid. Many health authorities recommend that women take folic acid supplement (usually 400 micrograms per day) in addition to obtaining folate from a varied and balanced diet.
Ideally, women should start taking folic acid supplements before conception and continue throughout the first trimester of pregnancy. However, it's important for women to consult with their healthcare providers for personalized advice on folic acid supplementation and prenatal care.
Taking Folic Acid before pregnancy
Taking folic acid before pregnancy may be beneficial, especially when actively tryingto conceive. Here are several reasons why:
1. Neural Tube Defect Prevention: Folic acid is crucial for the early development of the neural tube in the developing fetus. Since neural tube defects can occur very early in pregnancy, often before a woman is aware that she is pregnant, having sufficient folate in the early stages is essential. By taking folic acid before conception, a woman increases her chances of having adequate levels of folate in her system when the neural tube is forming.
2. Early Pregnancy Development: Folate is involved in the formation of DNA and the production of new cells. This is critical for the rapid cell division and growth that occurs in the early stages of pregnancy. Sufficient folate before conception supports a healthy environment for the developing embryo.
3. Reducing Risk of Birth Defects: In addition to neural tube defects, adequate folate levels have been associated with a reduced risk of other congenital malformations and birth defects. Ensuring that the body has enough folic acid before pregnancy can contribute to a healthier pregnancy and a lower risk of certain birth defects.
Folic acid remains important after pregnancy and during breastfeeding for several reasons:
Folic acid remains important after pregnancy and during breastfeeding for several reasons:
1. Postpartum Recovery: After giving birth, the body needs to recover from the demands of pregnancy and childbirth. Folate is essential for cell division and tissue repair, supporting the recovery process.
2. Nutrition During Lactation: If you are breastfeeding, your nutritional needs remain elevated. Folic acid is important for both your own well-being and to provide your little one with the necessary nutrients.
3. Red Blood Cell Formation: Folate is crucial for the production of red blood cells, and maintaining adequate levels helps prevent or treat postpartum anemia.
4. Preventing Birth Defects in Subsequent Pregnancies: If you are planning to have more children, ensuring you have sufficient folic acid in your system helps reduce the risk of neural tube defects and other birth defects in subsequent pregnancies.
How much folic acid should you take before, during and after pregnancy?
The recommended amount of folic acid can vary based on different factors, including age, health status, and whether a woman is planning to conceive, is pregnant, or is breastfeeding. Here are general guidelines for folic acid intake:
a) Before Pregnancy: Starting the supplement at least one month before conception and continuing through the first trimester is a common practice to ensure sufficient folate levels during the critical early stages of fetal development. For women who are planning to become pregnant or who could become pregnant, it is generally recommended to take a folic acid supplement of at least 400 micrograms (mcg) per day.
b) During Pregnancy: The recommended dose of folic acid during pregnancy is typically higher than before conception. Most healthcare providers recommend taking a prenatal vitamin supplement containing 600 to 800 micrograms (mcg) of folic acid per day. It's important to start taking prenatal vitamins as soon as pregnancy is confirmed and to continue throughout the entire pregnancy.
c) After Pregnancy and During Lactation: The recommended dose during lactation is often the same as during pregnancy – around 600 to 800 micrograms (mcg) per day.
Symptoms and risks of a folate deficiency
Folate deficiency happens when there is an inadequate intake or absorption of folate, also known as vitamin B9. Folate is an essential water-soluble vitamin that plays an essential role in various bodily functions, red blood cell formation, and cell division. When folate levels are insufficient, it can lead to a range of health problems and complications.
A folate deficiency can lead to various symptoms and health risks. Folate is essential for several physiological processes in the body, and a lack of this important B-vitamin can have serious consequences. Here are some symptoms and risks of folate deficiency.
Symptoms of Folate Deficiency:
1. Megaloblastic Anemia: Folate deficiency can lead to a type of anemia characterized by the production of large, immature red blood cells (megaloblasts). Symptoms may include fatigue, weakness, and shortness of breath.
2. Gastrointestinal Symptoms: Deficiency may cause digestive issues such as diarrhea, loss of appetite, and weight loss.
3. Cognitive Impairment: Folate is important for cognitive function, and deficiency can contribute to issues like poor concentration and memory problems.
4. Mood Disorders: Folate deficiency has been linked to mood disorders, including depression and irritability.
Risks of Folate Deficiency:
1. Anemia: Folate deficiency can lead to megaloblastic anemia, affecting the production of healthy red blood cells.
2. Neural Tube Defects: In pregnant women, inadequate folate intake increases the risk of neural tube defects in the developing fetus.
3. Increased Homocysteine Levels: Folate, along with vitamins B6 and B12, helps regulate homocysteine levels. Elevated homocysteine is associated with an increased risk of cardiovascular diseases.
How to treat a folic acid deficiency?
1. Supplementation: The primary treatment for folate deficiency involves supplementation with folic acid or folate supplements. The recommended dosage depends on the severity of the deficiency and the underlying cause. In some cases, higher doses may be prescribed. 2. Dietary Changes: Increasing the intake of folate-rich foods is important. Good dietary sources include leafy green vegetables, legumes, fruits, nuts, and fortified cereals.
3. Identifying and Treating Underlying Causes: It's crucial to identify and address the underlying causes of folate deficiency. This may involve addressing dietary factors, malabsorption issues, or other medical conditions that contribute to the deficiency. 4. Monitoring and Follow-Up: Regular monitoring of folate levels and follow-up with healthcare providers are important to ensure that treatment is effective and to address any ongoing issues.
Yes, folic acid is highly beneficial during pregnancy. It plays a crucial role in the development of the neural tube in the early stages of pregnancy and helps prevent neural tube defects in the developing fetus. Neural tube defects are serious malformations of the brain and spinal cord that can occur in the first few weeks of pregnancy, often before a woman even knows she's pregnant.
The recommended daily dose of folic acid during pregnancy is typically between 600 and 800 micrograms (mcg). Most prenatal vitamins contain this amount. It's important to consult with a healthcare provider to determine the appropriate dosage, as individual needs may vary.
How long before pregnancy should you take folic acid?
It is recommended that women start taking folic acid supplements before conception. Ideally, women planning to become pregnant should begin taking a folic acid supplement at least one month before conception. This is because the neural tube develops very early in pregnancy, often before a woman realizes she is pregnant.
Folic acid supplementation is typically advised throughout the first trimester of pregnancy. However, the duration may vary based on individual circumstances and healthcare provider recommendations. Some healthcare providers may advise continuing folic acid supplementation throughout the entire pregnancy, while others may recommend it for a specific period.
After giving birth, if a woman is lactating, she may still require a higher level of nutrients, including folic acid, to support her own health and provide for her little one. In such cases, healthcare providers may recommend continuing folic acid supplementation during the postpartum period.
