on January 25, 2025
Preparing for pregnancy involves more than just planning the nursery—it’s also about ensuring your body is ready to support a healthy pregnancy. One of the most important nutrients you need during this time is folic acid. Whether you’re actively trying to conceive or simply planning for the future, understanding folic acid’s role in pregnancy health is essential.
In this blog, we’ll dive into what folic acid is, why it’s crucial before and during pregnancy, and how you can ensure you’re getting enough of it.
What is Folic Acid?
Folic acid is the synthetic form of folate, a B-vitamin (B9) that plays a key role in cell growth and development. While folate naturally occurs in foods like leafy greens and citrus fruits, folic acid is often added to supplements and fortified foods because of its proven benefits for reproductive health.
When consumed, folic acid helps your body produce red blood cells and supports DNA synthesis, which are essential processes for both you and your growing baby.
Why Do You Need Folic Acid Before Pregnancy?
Folic acid is critical during the early weeks of pregnancy, often before you even know you’re pregnant. It helps prevent serious birth defects in the baby’s brain and spine, known as neural tube defects (NTDs).
The neural tube forms within the first 28 days after conception, and without enough folic acid, it may not develop properly. Common neural tube defects include:
- Spina bifida: When the spine and spinal cord don’t form correctly.
- Anencephaly: A condition where parts of the brain and skull are missing.
Studies show that taking folic acid before and during pregnancy can reduce the risk of NTDs by up to 70%.
Additional Benefits of Folic Acid
Folic acid isn’t just beneficial for your baby—it’s also important for your overall health. Here’s what it can do:
- Supports Fertility: Adequate folate levels may improve fertility in both men and women by supporting healthy cell division and hormone regulation.
- Promotes Red Blood Cell Formation: Prevents anaemia by helping your body produce sufficient red blood cells.
- Reduces Risk of Pregnancy Complications: May lower the risk of preeclampsia and other complications.
- Boosts Energy Levels: Helps your body convert food into energy, combating fatigue.
How Much Folic Acid Do You Need?
The recommended daily intake of folic acid for women who are trying to conceive is 400 to 600 micrograms (mcg). During pregnancy, this increases to 600 to 800 mcg per day.
Since it can be challenging to get enough folate from food alone, experts recommend taking a prenatal supplement with the recommended amount of folic acid.
Best Food Sources of Folate
While folic acid supplements are key, it’s also helpful to include folate-rich foods in your diet. Here are some of the best options:
- Leafy Greens: Spinach, kale, and broccoli are excellent sources of natural folate.
- Citrus Fruits: Oranges, grapefruits, and lemons provide a folate boost.
- Legumes: Lentils, chickpeas, and black beans are rich in folate and protein.
- Fortified Foods: Many breads, cereals, and pasta are fortified with folic acid.
- Avocado: A delicious and nutrient-packed source of folate.
Quick tip: Pair folate-rich foods with vitamin C sources (like tomatoes or peppers) to enhance absorption.
When Should You Start Taking Folic Acid?
Ideally, you should start taking folic acid at least 3 months before trying to conceive. This ensures your body has adequate levels of the nutrient by the time you become pregnant.
For women who are sexually active and could become pregnant, taking a daily supplement is a good idea since nearly half of all pregnancies are unplanned.
Who Needs More Folic Acid?
Certain individuals may require higher doses of folic acid:
- Women with a history of neural tube defects in previous pregnancies.
- Women with diabetes or epilepsy.
- Those with certain genetic conditions that affect folate metabolism.
If you fall into these categories, consult your doctor for personalized advice.
Choosing the Right Prenatal Supplement
When selecting a prenatal supplement, look for one that includes:
- 400 mcg of folic acid (double the recommended daily allowance when not pregnant)
- Additional nutrients like iron, vitamin D, and omega-3 fatty acids, which support overall pregnancy health.
At Pure Journey, we prioritise clean, science-backed supplements with no fillers or additives, ensuring you get the highest quality support for your journey to motherhood.
FAQs About Folic Acid
1. Can I take folic acid if I’m not pregnant yet?
Absolutely! Taking folic acid before pregnancy is highly recommended to prepare your body and reduce the risk of birth defects.
2. Are there side effects of taking folic acid?
Folic acid is generally safe, but taking excessive amounts (over 1,000 mcg daily) without medical advice isn’t recommended.
3. Can I rely on diet alone for folate?
While a folate-rich diet is beneficial, it’s difficult to get the recommended amount without supplementation, especially during pregnancy.
Takeaway: Folic Acid is Essential for a Healthy Pregnancy
Whether you’re preparing for pregnancy or already expecting, ensuring adequate folic acid intake is one of the most important steps you can take for your baby’s health. With its proven benefits in preventing birth defects, supporting fertility, and boosting energy levels, folic acid truly is a prenatal superhero.
Start taking a high-quality supplement today, combine it with a balanced diet, and give yourself the best foundation for a healthy and happy pregnancy journey.
By following this simple yet vital advice, you’ll not only protect your baby’s development but also support your own health and wellbeing during this exciting time.
