Even before you are pregnant, folic acid plays an essential role in your baby’s development. So why is it so important, and how do you get the right amount?
What is folic acid?
Folic acid, known as folate in its natural form, is one of the B
vitamins. It cannot be stored in your body, so it is important to
include it in your diet every day.
Why do I need it?
Normally, the main function of folate is to work together with
vitamin B12 to form healthy red blood cells. But if you are trying
to conceive or are pregnant already, it plays a crucial role in the
development of your unborn baby. It helps to protect against neural
tube defects such as spina bifida, a condition where the spine does
not form properly.
How much do I need to take?
In pregnancy, you need 400 micrograms of folic acid a day. It is
difficult to get this amount from food alone, so you should start
taking a supplement from the time you stop using contraception
until the twelfth week of pregnancy. This is the most crucial
period in your unborn baby's development. If you fall pregnant
unexpectedly, start taking a supplement as soon as you find out
that you are expecting and ask your GP or midwife for advice.
As well as taking a supplement, try to eat plenty of foods that
are naturally rich in folate. These include green vegetables,
especially broccoli, asparagus and peas, as well as chickpeas,
brown rice, fortified cereals and bread, oranges and bananas.
Higher doses
In some cases, you might need to take a higher daily dose of folic
acid, for example if you have epilepsy or diabetes or if you have
already had a pregnancy affected by a birth defect of the brain or
spinal cord. If you think you fall into a higher risk group, it is
important to consult your GP about folic acid before you start
trying for a baby. Never take a higher dose of folic acid without
medical advice.