Folic Acid - Before, During, and After Pregnancy
What is Folic Acid?
- Folic Acid is a B vitamin that occurs naturally in foods.
- Folic Acid is also called folate or folacin.
Who Needs Folic Acid?
- Everyone needs some folic acid.
- Women throughout childbearing years need folic acid.
- Pregnant women, especially in the first 3 months of pregnancy, need extra folic acid.
How Does Folic Acid Keep Me and My Baby Healthy?
Everyone needs folic acid for normal cell growth and healthy blood. Once a woman becomes pregnant, she needs more folic acid for her increased blood volume and the needs of the growing baby.
Folic Acid helps protect the unborn baby against birth defects of the brain and spine, such as spina bifida. Folic acid also may help protect your baby against cleft palate.
Baby's brain and spine form in the first weeks of pregnancy, often before a woman knows she is pregnant Since many pregnancies are unplanned, it is important that women get enough folic acid throughout their childbearing years.
How Much Folic Acid do I Need?
All women need at least 400 micrograms (mcg) daily. Pregnant women need at least 600 mcg daily.
Where Can I Get Folic Acid?
Rich Sources (more than 80 mcg per serving)
- Fortified breakfast cereals and enriched rice and pasta
- Beans (black, pinto, navy, kidney, lima, and garbanzo)
- Peas (black-eyed, green, split) and lentils
- Sunflower seeds
- Spinach, turnip greens, and asparagus
- Orange juice
Good sources (40-80 mcg per serving)
- Enriched breads
- Peanuts and peanut butter
- Romaine lettuce, mustard greens, and Brussels sprouts
- Avocado, broccoli, beets, and artichokes
- Baked potato with skin
- Papaya and pineapple juice
How Can I Get Enough Folic Acid?
- Eat at least 6 servings of fortified, enriched, and whole-grain cereals, breads, pasta, and rice each day.
- Eat dried beans or peas. Eat as a main dish or add to soups and salads.
- Eat peanuts or add peanut butter to crackers or fruit.
- Eat five servings of fruits and vegetables daily.
- Take a vitamin that contains 400 mcg of folic acid (or folate) or 100% of the Daily Value.
Can I Get Too Much Folic Acid?
Yes. You can get too much folic acid from pills. More than 1000 mcg daily is not safe. Too much folate can mask symptoms of vitamin B-12 deficiency, which can cause nerve damage. The good new is you can't get too much folic acid from foods.
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