This article was written in collaboration with the Centers for Disease Control and Prevention.
Whether you’re trying to conceive or are currently pregnant, there’s one nutrient that will be your constant companion: folic acid. This powerful B vitamin is essential for your baby's development. It's also important for your overall health, even before you conceive.
Folate vs. folic acid: What's the difference?
Folate and folic acid are terms that are often used interchangeably. However, the term folate is a general term used to describe many different forms of vitamin B9. This includes folates occurring naturally in foods like leafy greens, as well as forms that are man-made. Folic acid is a form of folate that's added to supplements and fortified foods. Common foods fortified with folic acid are breads, pastas and rice labeled enriched, and some breakfast cereals.
There are different forms of folate found in supplements, but folic acid is the only form that's been proven to help prevent neural tube defects — serious birth defects of the brain and spine. That's why it's recommended that all women capable of becoming pregnant take 400 micrograms (mcg) of folic acid daily.
Getting folic acid before pregnancy
Folic acid is crucial during the early weeks of pregnancy, when the neural tube, which forms the baby’s brain and spine, is developing. But by the time you realize you're pregnant, there’s a chance that it might be too late to prevent neural tube defects. That's why it's ideal to start taking folic acid before you start trying to conceive. Aim to get 400 mcg per day at least one month prior to pregnancy. You can meet this recommendation by:
Taking a daily multivitamin or folic acid supplement. Many multivitamins contain 400 mcg of folic acid. Be sure to check the label to ensure that your vitamin contains folic acid and not a different form of folate.
Eating foods fortified with folic acid, like some flours, breads, rice, pasta and breakfast cereals.
Using a combination of the two: Taking a vitamin with folic acid and eating fortified foods.
It is also important to have a varied diet with folate-rich foods, such as dark green leafy vegetables and beans.
Making folic acid a habit before pregnancy ensures your body has what it needs to help prevent these serious birth defects when you do become pregnant.
Folic acid benefits beyond pregnancy
Even if you're not planning a pregnancy, folic acid is still important for your overall health. It helps your body create new cells, including red blood cells, skin, hair and nails. Getting enough folic acid can also help reduce the risk of certain types of anemia.
Making folic acid vitamin intake easier: Helpful tips and suggestions
Taking supplements isn't always easy and this is especially true when you're busy and don’t always remember to take it every day. But don't let this stop you from getting the folic acid your body needs. Consider these options to make taking your vitamins easier: Take it with food during one of your meals, at night before bed, or set a reminder on your phone.
Be sure to also stay hydrated and eat a balanced diet rich in folate. Your healthcare provider can also offer tips and recommendations.
The bottom line? Folic acid is an essential nutrient for a healthy pregnancy and beyond. By making it a daily habit, you're not only protecting your future baby, but also investing in your own well-being. So, start taking folic acid today — your body (and your future family!) will thank you.
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