Folate and Folic Acid
Folate is one of the B vitamins found naturally in foods. Folic acid is the form of folate in vitamin supplements and added to fortified foods.Folate and folic acid are important for your health and for healthy growth of an unborn baby. They are important for the normal development of a baby�s spine and brain.
What are neural tube defects?
Neural tube defects or NTDs are a group of serious birth defects, and spina bifida is the most common defect.Neural tube defects occur when tissues and bone around the brain and spine of the embryo do not develop properly. These occur in the third and fourth week after conception (the first or second week after the first missed period). This could be before you know that you are pregnant.
People with spina bifida have varying degrees of paralysis, which can affect the legs, the bladder, and/or bowel function. They need lifelong medical care. The most seriously affected babies are stillborn or do not survive long after birth.
Why is folic acid important?
Women who eat foods high in folate and take a multivitamin supplement containing folic acid before and during the early stages of pregnancy have a lower chance of having a baby born with a neural tube defect.To help prevent these defects, it is best to take a multivitamin supplement with folic acid at least 3 months before becoming pregnant and during the first 3 months of your pregnancy. You should continue to eat foods high in folate and to take a multivitamin supplement with folic acid throughout your pregnancy.
Folic acid and folate are needed during pregnancy to help your body make additional blood cells and to support the growth of your baby.
How much folic acid is recommended?
If you are between the ages of 14 and 50 and if you could become pregnant, you should take a daily multivitamin supplement containing 400 micrograms (mcg) or 0.4 milligrams of folic acid to help prevent neural tube defects. Pregnant and breastfeeding women should continue to take a daily multivitamin supplement containing 400 micrograms or 0.4 milligrams of folic acid to meet increased needs. Do not take a multivitamin or folic acid supplement with more than 1000 micrograms or 1 milligram of folic acid unless advised by your doctor or midwife.You should also take a daily multivitamin supplement that includes vitamin B12.
Talk to your doctor, midwife or pharmacist about the multivitamin supplement best for you. Do not take more than one multivitamin supplement a day.
Which foods are good sources of folate?
Good dietary sources of folate include:- Cooked dried beans, peas, lentils and edamame (green soybeans)
- Asparagus, spinach, broccoli, avocado, romaine lettuce, beets, Brussels sprouts, green peas, gai-lan, and bok choy
- Orange juice and oranges
- Enriched grain products like pasta, bread, and cold breakfast cereals
- Wheat germ, sunflower seeds, and peanuts