Folic acid is probably the most advertised vitamin targeting expectant mothers. Why is this vitamin so important to expecting women? How is an unborn baby affected by a deficiency in folic acid? Here are the facts surrounding folic acid and why all pregnant women need it.
What is folic acid?
Folic acid is the water-soluble form of the vitamin B9 and is essential in the synthesis of DNA. It is required for the production of red blood cells and assisting with cell function and tissue growth. Folic acid is important to take before and during pregnancy to prevent major birth defects in the baby’s brain and spine. Some studies have shown that folic acid may help prevent heart disease, some cancers, stroke and possibly Alzheimer’s disease in both adult men and adult women. Folate is another form of this B vitamin that occurs naturally in food.
How does a folic acid deficiency affect an unborn baby?
Not ingesting enough folic acid before and during pregnancy can lead to congenital malformations. Many babies experience neural tube defects, such as spina bifida and anencephaly, and are born prematurely or have low birth weights. Before a woman even knows she is pregnant, neuro tube defects can occur in an embryo; therefore, it is important for women to start taking folic acid when they are of childbearing age, particularly because so many early pregnancies are unplanned.
The national Centers for Disease Control and Prevention estimates that approximately 2,500 infants with spina bifida and anencephaly are born each year in the United States.
Babies with anencephaly do not develop a brain and are stillborn or die shortly after birth.
Babies with spina bifida have defects of the spinal column that can result in such handicaps as:
- scoliosis (curving of the spine)
- paralysis
- bladder or bowel problems
With proper medical treatment, most babies born with spina bifida can survive to become adults. Many require leg braces, crutches, and other devices to help them walk. About 30 percent of babies born with spina bifida in the United States have slight to severe mental retardation.
How much folic acid should be taken on a daily basis?
Adults - 400mgc or “100%” on the label
Pregnant Women - 600mgc
Breastfeeding Women - 500mgc
Women who have previously had a baby with spina bifida or anencephaly will require higher doses (potentially up to 10 times the normal amount!) so it is best to speak with your doctor before you plan to get pregnant whenever possible.
What foods are rich in folic acid?
Vegetables
- Spinach
- Lettuce
- Turnip Greens
- Brussel Sprouts
- Cabbage
- Asparagus
- Broccoli
- Artichoke
- Okra
Legumes
- Dried Beans
- Peas
- Sunflower Seeds
- Nuts
Fruits
- Bananas
- Oranges
- Peaches
- Grapefruit
- Strawberries
Meats
- Liver (pregnant women should NOT eat liver due to high amounts of Vitamin A)
- Chicken
- Turkey
- Pork
- Shellfish
Starches
- Fortified Breakfast Cereals – look for 100% daily value (DV) of folic acid on the label
- Wholegrain Breads
- Whole Wheat Breads
- Oatmeal
- Potatoes
- Sweet Potatoes
- Wheat Flour
Dairy
Juices
- Orange Juice
- Tomato Juice
- Grapefruit Juice
- Pineapple Juice
Note: Foods should be eaten raw or lightly steamed whenever possible as cooking destroys folic acid.
Does folic acid come in supplement form?
Folic acid is included in most of the multivitamins that are available on the market today. It is also sold over-the-counter in pharmacies and grocery stores as an individual supplemental pill.
What will happen if too much folic acid is taken?
Taking unnecessary folic acid in high doses can lead to kidney damage, nausea, abdominal bloating and an increase in cholesterol.
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