Folic acid for pregnant women: What you should know

Folic acid for pregnant women: What you should know

Folic acid for pregnant women: What you should know

Taking folic acid during pregnancy plays a crucial role in the healthy development of the baby. Folic acid is a form of vitamin B9 and is important for the formation of red and white blood cells, cell division and tissue growth. In this article, you'll learn why folic acid is so important during pregnancy, how much you should take, and which foods are rich in folic acid.

Why is folic acid important for pregnant women?

During early pregnancy, the baby's central nervous system develops. Folic acid plays a crucial role in the formation of the neural tube cells, which later develop into the brain and spinal cord. Proper development of the neural tube is important to prevent brain or spinal cord malformations such as spina bifida.

In addition, folic acid supports the formation of DNA, RNA and proteins, which are essential for the baby's growth and development. Adequate folic acid levels also help prevent miscarriages, premature births and low birth weight. It is therefore extremely important that pregnant women consume enough folic acid.

How much folic acid should a pregnant woman take?

The German Nutrition Society (DGE) recommends that pregnant women should take 600 micrograms (µg) of folic acid daily. It is also recommended to take a daily supplement of 400 mcg of folic acid before pregnancy and for the first 12 weeks, as many women do not know they are pregnant at the beginning of their pregnancy.

Most women can meet their folic acid needs through a balanced diet. However, it is important to note that folic acid is not as easily absorbed by the body as folic acid from supplements. Therefore, supplementation can be useful to ensure that the body is sufficiently supplied with folic acid.

Foods rich in folic acid

Fortunately, there are many foods rich in folic acid that can be easily incorporated into a pregnant woman's diet. Some of the best sources of folic acid are:

– Leafy greens like spinach, kale and arugula
– Legumes such as lentils, chickpeas and beans
– Broccoli, asparagus and avocado
– Citrus fruits such as oranges and grapefruits
– Nuts and seeds such as sunflower seeds and pistachios

It's important to eat a variety of these foods to meet folic acid needs. A balanced diet is crucial during pregnancy to ensure that both mother and baby get all the necessary nutrients.

FAQs

1. Can I get folic acid from natural sources alone?

It is possible to meet folic acid needs through natural sources such as foods alone, if these foods are consumed regularly in sufficient quantities. However, you should consult your doctor to ensure your folic acid needs are being met and consider supplementation if necessary.

2. When should I start taking folic acid?

It is recommended to start taking folic acid before pregnancy, as the baby's neural tube closure occurs within the first four weeks of pregnancy. However, many women do not know that they are pregnant at this point. Therefore, it is recommended to take 400 mcg of folic acid daily during the first 12 weeks of pregnancy.

3. Are there any risks of overdosing on folic acid?

An overdose of folic acid from natural sources is unlikely because the body excretes the excess. However, when taking folic acid supplements, you should not exceed the recommended dose because high doses of folic acid can cause side effects such as nausea, bloating, and sleep problems. Always consult your doctor before taking any dietary supplements.

Conclusion

Folic acid plays an important role during pregnancy and is essential for the development of the baby. Pregnant women should ensure they meet their daily folic acid requirements to prevent possible neural tube malformations and promote healthy baby development. In addition to taking folic acid supplements, foods rich in folic acid can also be integrated into the diet to ensure sufficient folic acid levels. Always consult your doctor to ensure optimal care and to clarify any questions you may have.