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If you’re newly pregnant—or even just thinking about becoming pregnant—there’s one nutrient you’ve likely heard a lot about: folic acid. It’s one of the most important nutraceutical to help your baby grow and develop properly. But what exactly is folic acid, and why is it so critical during pregnancy? Let’s break it down!
What Is Folic Acid?
Folic acid is a B vitamin (B9) that plays a key role in making new cells in your body. It’s like a building block for growth, which is why it’s so important when you’re pregnant. You’ll find folic acid in supplements and fortified foods, while its natural form—folate—is found in leafy greens, beans, and citrus fruits.
Why Is Folic Acid So Important for Pregnancy?
The early weeks of pregnancy are when your baby’s brain and spinal cord start forming. Folic acid helps ensure these structures develop properly. It’s especially important in preventing neural tube defects (NTDs), which are serious birth defects that affect the baby’s brain, spine, or spinal cord.
Studies have shown that taking enough folic acid before and during early pregnancy can reduce the risk of neural tube defects by up to 70%! That’s why most doctors recommend starting folic acid before you even conceive if you’re planning a pregnancy.
How Much Folic Acid Do You Need?
Before pregnancy: 400 micrograms (mcg) per day
During pregnancy: 600 mcg per day
Most prenatal vitamins contain the right amount of folic acid, so taking one daily is an easy way to cover your needs. HOWEVER taking vitamins early in pregnancy can be rough if they smell or taste a little too much like licking a tree...so if you find one that works but does not have folic acid, you can take it separately. You'll often find B9 together with B12. And while you are at the B section--B6 three times daily can be tremendously helpful with said nausea...
How to Get More Folic Acid in Your Diet
In addition to your prenatal vitamin, you can boost your folic acid intake with foods like:
Leafy greens (spinach, kale, romaine lettuce)
Beans and lentils
Oranges and citrus fruits
One supplement we recommend:
A Quick Tip: Start Early
Since neural tube defects can develop in the first few weeks of pregnancy—often before you even know you’re pregnant—start taking folic acid as soon as you begin trying to conceive. Your future self (and your baby!) will thank you.
Head to the next post in our Nutraceuticals series: What's a PUFA?!
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