Many women do not get enough folate from their diet. By taking a folic acid supplement when planning to become pregnant, it is possible to reduce the number of children born with spina bifida or fetuses aborted due to spina bifida. Because not all pregnancies are planned, it’s recommended that all women of reproductive age should take folic acid supplements. If you eat high folate foods, you could be getting enough through your diet. In that case, there is no need to take folic acid supplements.
Folate and folic acid explained
Folate and folic acid are different forms of the same vitamin B. Folate is the natural form found in food. Folic acid is the man-made form that is used to fortify food and put into dietary supplements. It is easier for the body to absorb folic acid than folate.
Folate, or folic acid, is necessary for cellular metabolism and forming red blood cells. A lack of folate can result in anemia. Folate, or folic acid, is necessary for the fetus to develop normally during pregnancy. If you have low folate levels in your blood when you become pregnant, you risk giving birth to a baby with spina bifida.
Where is folate naturally found?
Food that contains high levels of folate are:
• legumes, such as beans, chickpeas, green peas, sugar peas and lentils • green leafy vegetables such as spinach, arugula, curly endive and mache lettuce • kale such as broccoli, brussels sprouts and cauliflower • berries such as strawberries, raspberries and blackberries • whole-grain products such as bread, brown rice and whole-grain oats • liver pâté and liver (pregnant women should avoid eating liver, but liver pâté is safe).
Is it possible to get enough folate if you eat a lot of fruit and vegetables?
If you eat high folate foods—for example, if you are a vegetarian or vegan—and consume large quantities of legumes, you could be getting enough folate through your diet. In that case, there is no need to take folic acid supplements.
When should you start taking folic acid?
The recommended amount of folic acid for pregnant women is 400 micrograms each day up until pregnancy week 12 to reduce the risk of spina bifida in the fetus. After pregnancy week 12, folic acid has no effect on the condition. However, because it is necessary for the development of the fetus and the formation of the mother’s blood cells, it is essential that you continue to eat folate/folic acid-rich foods throughout your pregnancy.
Source:
- Myles Textbook for Midwives 16th edition Jayne Marshall Maureen Raynor
- https://www.livsmedelsverket.se
- https://www.cdc.gov/ncbddd/folicacid/recommendations.html