Folic Acid in Pregnancy: Everything You Need to Know

Pregnancy is an exciting journey filled with many important choices. But it’s not just what colour you should paint the nursery, you also have decisions to make when it comes to your nutrition. One key nutrient that often takes centre stage is folic acid. But hearsay from friends and family about taking folic acid isn’t enough, you need the facts. We’re here to help you embrace your maternal health, so let’s explore together the importance of folic acid during pregnancy, the best time to take it, when to stop, and what kind is best. 

Why is folic acid so important during pregnancy?

Folic acid, a synthetic form of vitamin B9, is crucial for a healthy pregnancy. That’s because it plays a vital role in preventing birth defects and protecting your baby from life-impacting conditions.

Preventing neural tube defects (NTDs)

Folic acid significantly reduces the risk of neural tube defects, such as spina bifida and anencephaly, which occur in the early stages of foetal development.

source:nhs.uk,Spina bifida

Supporting cell growth

Folic acid is essential for the rapid cell division and growth that takes place during pregnancy. It helps form the neural tube and supports the development of babies’ brains and spinal cords.

source:news-medical.net, Folic Acid Biology

Preventing birth defects

Adequate folic acid intake lowers the risk of birth defects including congenital heart disease and cleft lips.

source:nhs.uk,Congenital heart disease

Supporting maternal health

Folic acid supports the production of red blood cells, protecting you from developing anaemia while pregnant.

source:hopkinsmedicine.org,Folate-Deficiency Anemia

When should you take folic acid?

Before conception

If you’re not yet pregnant, but planning on starting your family soon then now is a great time to start taking folic acid. Since neural tube defects can develop very early (often before you even know you’re pregnant) beginning folic acid supplementation three months before conception is ideal.

source:nhs.uk,How and when to take folic acid

During pregnancy

Continuing folic acid throughout your pregnancy is important - particularly during the first trimester when the neural tube is forming. The typical recommendation is 400 micrograms (mcg) daily.

source:nhs.uk,How and when to take folic acid

When should you stop taking folic acid?

It’s safe to take folic acid throughout your entire pregnancy, but the critical period for neural tube defect prevention is the first trimester. Every journey to becoming mum is unique, and after the first trimester some women choose to switch to different prenatal vitamins that continue to provide folic acid along with other essential nutrients. 

Folate vs. folic acid: Why folate is better

Folic acid is the synthetic form of vitamin B9, and folate is its natural counterpart found in foods like leafy greens, beans and citrus fruits. We only ever include folate in your supplements because of its ease of absorption and higher safety.   

Absorbed easily

Folate is more readily absorbed and used by the body compared to folic acid. Some people have genetic variations that make it difficult to convert folic acid into its active form, making natural folate the best option.

source:health.com,What's The Difference Between Folate Vs. Folic Acid?

Side effects 

Taking too much folic acid may cause side effects such as bloating, loss of appetite or nausea. Because folate is natural it doesn’t carry this risk.

source:health.clevelandclinic.org,7 Ways Folate and Folic Acid Are Different

Safety 

High doses of folic acid can reduce the efficacy of certain drugs used to treat seizures, psoriasis, parasites and anaesthesia.

source:health.clevelandclinic.org,7 Ways Folate and Folic Acid Are Different

Getting enough folate

In addition to supplements, incorporating folate-rich foods into your diet is amazing for your health. Here are some folate-rich foods to enjoy during your pregnancy and beyond: 

• Leafy green vegetables (spinach, kale and romaine lettuce)
• Citrus fruits (oranges, grapefruits and lemons)
• Beans and legumes (lentils, chickpeas and black beans)
• Avocados
• Broccoli
• Brussels sprouts

Making sure you get enough folic acid before and during pregnancy is important for both your and your baby’s health. Starting supplementation before you conceive and continuing through at least the first trimester can prevent serious birth defects and support your baby’s overall development. And opting for natural folate over synthetic folic acid will help to make sure you’re enjoying all the benefits this amazing supplement has to offer. 

Hi, we’re Nurture. We’re here to support you on your journey to becoming ‘mum’. Providing tailored, nutritional support for women in their first, second and third trimester. Take our short, simple food & lifestyle questionnaire to get started today.