Folic Acid: Do You Need It?

What is folic acid?

Have you ever wondered what your body needs in order to efficiently grow a baby? There are so many key nutrients that go into making sure that your body is at its healthiest and one that often gets overlooked is folic acid. Folic acid (vitamin B-9) is a great vitamin for prenatal care and pregnancy. Folic acid is the synthetic form of Folate, which is found naturally in food. It is a vitamin responsible for aiding in the formation of healthy blood cells as well as the development of healthy cells and their functions within your baby. Folic acid aids in the development of your baby's spine and brain early in pregnancy. Not only this, but folic acid can help you and baby have better skin, hair, and nails. A few ways you can incorporate folic acid in your system are by taking prenatal vitamins. Another way would be by incorporating foods that are rich in folic acid within your diet. You can begin this journey before pregnancy in order to ensure a surplus of folic acid in your system.

Ways To Get Folic Acid: Prenatal Vitamins

At this point in your life, you probably have heard the words prenatal vitamins. Your prenatal vitamins are a supplement to your existing diet (which can often vary). They are there to ensure that you are getting adequate nutrients into our diet. Prenatal vitamins, available over-the-counter, often include calcium, vitamin D, vitamin C, vitamin A, vitamin E, B vitamins, zinc, and iodine. Health care professionals may suggest different doses based on individual circumstances. High Country Doulas has a perinatal wellness coach on their team to assist with nutrition intake questions. Research suggests you start taking them before pregnancy.

Taking your prenatal vitamins obviously is not the end-all-cure-all but it sure can be a step in the right direction for ensuring you and your baby have all the nutrients you may need. Folic acid can be overlooked in the world of nutrients. It is recommended that you take 400 to 1,000 micrograms daily during your pregnancy. Prenatal vitamins typically contain between 400 to 800 micrograms. You may want to discuss this path with your practitioner to determine if this is needed within your own personal pregnancy journey. For more information on prenatal vitamins click HERE.

Ways To Get Folic Acid: Your Diet

If you are feeling overwhelmed or stressed about your folic acid intake, just know that you probably have been eating these foods well before pregnancy. Foods that contain folate (natural form of folic acid) include corn, beans, lentils, dark vegetables (peas, spinach, broccoli, brussels sprouts), oranges, and so many other foods. The FDA (United States Food and Drug Administration) mandates that folic acid be added to enriched breads, breakfast cereals, pastas, rice, and other grains in order to assist women in getting the recommended amount. Although these are great sources to obtain this vitamin, they are often not enough for those who are pregnant. If you are still concerned with your folic acid intake, there are at home tests you can order to test your vitamin B-9 (folate) and vitamin B-12 (cobalamin) levels. Once again, this should be a conversation with your provider in order to ensure you are doing the best possible thing for you and baby.

Why is it important?

Folic acid is crucial for the development of a baby's spine, brain, and skull. Daily folic acid-containing vitamin supplements can reduce the risk of neural tube defects (NTDs) in the first few weeks of pregnancy. It is optimal to have a surplus of folic acid before conception, as the midline of the baby begins to develop after only 4 weeks. Researchers have found that taking extra folic acid and eating a nutritious diet from one month prior to conception to two or three months after becoming pregnant significantly reduces the risk of NTDs. Your pregnancy may require different amounts of folic acid (or other nutrients) than other pregnant people so it is important that you listen to your body and take the advice of professionals around you. Consulting with a professional who knows your body can help ease stress and ensure a healthy pregnancy. Regardless, we know that you are going to take the right precautions to ensure the health of your baby and yourself!

Reasons you may have a folic acid deficit:

A folic acid deficiency can occur when your body needs more folic acid than usual. Folic acid deficiency can be caused by a diet low in folic acid or folate, have the MTHFR gene, malabsorption syndromes like celiac disease, or underlying illnesses like congestive heart failure, liver injuries, or dialysis. Pregnancy can also cause folic acid deficiency, as the body needs more folic acid than usual. Pregnant women and those born prematurely (before 37 weeks) have a higher risk of folate insufficiency. For people with these conditions, it is recommended you take more folic acid than the general recommended amount, however, before doing so, you should enlist the help of a professional to guarantee it is the best thing for you before adding more than the recommended amount of vitamins to your diet.

Signs and symptoms to look out for (only if these are out of the ordinary for you):

  • Fatigue

  • Feelings of pins & needles

  • Headaches

  • Vision Issues

Do not worry!

“Your prenatal diet is so much more important than any supplement you’ll ever take.”
— Ryann Kippinge

It is hard to not worry. Pregnancy is sometimes a stressful journey but hopefully you have been able to learn more about folic acid with your baby and with your own health. As Doulas, we want you to be well informed about any and all aspects of pregnancy so you may apply them to your specific journey. There will be resources linked below if you want to conduct more research on folic acid in relation to pregnancy. Having a happy and healthy pregnancy and child is generally the end goal and we are here to tell you that with the right precautions, this can be possible. Everyone is different and so is every pregnancy. Taking prenatal supplements, eating foods rich in folic acid and folate, and listening to your team of professionals can help to ensure a happy and healthy pregnancy process. Listen to your body and know that you are amazing because creating a new life is no small feat.

The information provided above is not to be taken as medical advice. It is highly encouraged that if you have any questions about the above content, that you consult with your healthcare provider for professional advice on how to navigate your pregnancy.

Videos you can watch:

https://youtu.be/NQffB6RcXjs?si=mCm2xQGzlVeFSEWc — Your Body & Folic Acid

https://youtu.be/CFHYtd2SCNk?si=oPc5mf1KJqO_0zNk — Folic Acid & NTDs

https://youtu.be/18ziEDbcieM?si=jG7faNjpgamgpW16 — Spina Bifida Prevention

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