Folic acid both before and during early pregnancy is extremely important. This feature explains why.
What Is Folic Acid?
Folic acid, also known as folate, is a B vitamin. Folic acid is significant to the production of red blood cells and the development of a baby’s neural tube into the spinal cord and brain. (1)
Folic acid is necessary for producing and repairing DNA. This is the body’s genetic map and the basic method of building cells. For that reason, folic acid is essential for the rapid cell growth of the placenta and the development of the baby. (7)
The body requires folic acid to prevent a certain kind of anemia and some research believes that taking folic acid daily can reduce the risk of developing pre-eclampsia. This is a multifaceted disorder that can affect the mother’s health as well as the baby’s health. (4)
The CDC (Centres for Disease Control USA) suggests taking folic acid daily when pregnant and a month prior to becoming pregnant. The CDC also recommends that any women of a childbearing age begin taking folic acid daily whether planning pregnancy or not. (10) This is due to the fact, that more than half of the pregnancies in the United States are unplanned.
Taking this vitamin can help prevent birth defects that typically occur during the first 3-4 weeks of pregnancy. Having folic acid in the system during the early stages of development, when the baby’s brain and spinal cord are developing, is essential. One study proved that women who took folic acid for a year prior to getting pregnant decreased the chance of early delivery by 50% or more. (3)
The neural tube begins forming around three weeks after conception; this is why it is important to receive a daily dose of folic acid prior to conception and during the first trimester. (4)
In most cases, women that consult with a doctor when trying to conceive are told to begin taking folic acid with prenatal vitamins. It is important to remember that when personally selecting prenatal vitamins, women should consult with their medical team. This ensures the vitamins have the recommended amount of everything needed during pregnancy, including folic acid. Prenatal vitamins can vary significantly and some may not have the proper amount of folic acid needed during pregnancy. (4)
How Much Folic Acid Is Needed?
The recommended dose for a woman planning a pregnancy is 400 mcg daily. Those who take multivitamins daily should confirm that the recommended dosage of folic acid is included. For anyone that does not want to take multivitamins, folic acid is also available as a supplement. However, the supplement and the multivitamins should never be combined. (3)
The March of Dimes, The U.S. Public Health Service, and the American College of Obstetricians and Gynecologists (ACOG) strongly suggest that any woman of childbearing age, whether pregnant or not, take at least 400 mcg of folic acid daily. (4)
Below is the daily recommended amount of folic acid (in terms of pregnancy): (3)
When attempting to conceive: 400 mcg
When Breastfeeding: 500 mcg (12)
During the first three months of pregnancy: 400 mcg
During months four through nine of pregnancy: 600 mcg
It is important to note that taking more than 1,000 mcg per day of folic acid can be dangerous, unless prescribed by a healthcare professional.
However, this mainly applies to vegans. Vegans are at a higher risk of being deficient in vitamin B12, as a result of the lack of meat and dairy in their diets.
Taking an excess of folic acid can make a diagnosis of deficiency difficult for healthcare professionals. (4)
What Are The Benefits Of Taking Folic Acid?
It is suggested that folic acid can protect a baby from neural tube defects by at least 50%. (1)(2)
The Centres for Disease Control and Prevention (CDC) states that women who take the suggested dose of folic acid daily, beginning one month prior to conception and during the first trimester, help reduce the baby’s chance of neural tube defects by 50 to 70 percent. (5)
Mothers who have given birth to a baby with a neural tube defect can reduce the risk of having another child with a neural tube defect by as much as 70% by taking folic acid. (2) (8)
When taken before and during pregnancy, folic acid can protect a baby against: (7)(10)
- Low birth weight
- Cleft lip and palate
- Premature birth
Folic acid is also recommended to reduce the risk of other pregnancy complications that include:
- Several types of cancers
- Heart disease
- Alzheimer’s disease
What Can Happen When There Is Insufficient Folic Acid?
An insufficient amount of folic acid in the body may cause the baby’s neural tube to close incorrectly and this could develop health issues known as neural tube defects or NTDs. These defects include: (11)( 12)
Spina bifida: occurs when the spinal cord or the vertebrae do not develop correctly
Anencephaly: occurs when major parts of the brain do not develop correctly
Babies with anencephaly generally do not live long; while babies with spina bifida are permanently disabled. These serious health issues may be preventable with the use of folic acid (12).
Neural tube defects, or NTDs, can begin at an early stage in development. In some cases, this is before the woman realises she may be pregnant. This affects more than 3,000 pregnancies per year in the United States. (4)
Folic Acid & Neural Tube Defects – The Irish Context
Ireland has one of the highest incidences of NTD’s in Europe. Every year between 49 and 93 Irish babies are affected each year, most commonly with spina bifida. Between 70%* of NTDs can be prevented by taking the recommended amount of folic acid – we have known this since 1991.
*Other studies refer to 50% or between 50% and 70%
Some of the more recent Irish studies show the following (14):
McGuire et al, 2010
85% took FA at some point during the peri-conceptional period but only 28% took folic acid (FA) – antenatal and delivery records in the Coombe Women and Infants University Hospital between 1 January 2000 and 31 December 2007
Tarrant et al, 2011
88% of women took FA during pregnancy and 44% of them took a supplement before conception/during the 1st month of pregnancy (n=450).
McNulty et al, 2011
84% took FA during pregnancy, but only 19% before pregnancy (n=296); ‘Red cell folate concentrations in women not complying with recommendations were suboptimal in relation to NTD risk’
Why Some Irish Women Don’t Take The Recommended Intake of Folic Acid?
Although the scientific evidence that folic acid can play a part in preventing NTDs came to light in the early 1990s, today there are still lots of Irish women of childbearing age who don’t take folic acid as recommended.
One big issue as pointed out in the The Report of the National Committee on Folic Acid Food Fortification (13) is that 50% of pregnancies are not planned – therefore unless women of childbearing age appreciate that without taking supplements they are unlikely to consumed the recommended amount, this leaves a large group of women at risk, straight away.
In fact this study also found that more than one third of Irish women of childbearing age consumed no folic acid at all (35%).
Although some foods in Ireland are fortified with folic acid, not everyone eats these foods. There has been an ongoing debate about fortifying flour, and therefore bread, however at the time of writing this still hasn’t been implemented. Additionally it is not possible to add the full recommended amount to bread as this would result in excesses for other members of the population.
The most important reasons why some Irish women don’t take folic acid are:
- 50% of pregnancies are unplanned
- Lack of education regarding the importance of taking folic acid before conceiving and during the first trimester
- Financial barriers to buying supplements
Who May Be At Higher Risk?
- Women with certain genotypes that are associated with a higher risk of NTDs
- Women with prior pregnancies resulting in NTDs or a family history of NTDs
- Women with certain malabsorption disorders (such as inflammatory bowel disease)
- Women suffering from obesity with a Body Mass Index > 35 kg/m2
- Women diagnosed with diabetes
- Women diagnosed with liver disease
- Women diagnosed with sickle cell disease (12)
- Women dealing with lifestyle and compliance issues – these women are also at an increased risk of developing NTDs and may benefit from receiving higher dosages of folic acid: (2)
- Women who use anti epileptic drugs
- Women who take folate antagonists (such sulfonamides, asmethotrexate)
- Women who consume more than one alcoholic drink per day (12)
- Women who smoke regularly
In most cases, women suffering from obesity are more likely to have a baby with a neural tube defect. Although the reason remains vague; some studies suggest that women with a higher Body Mass Index (BMI) usually have lower levels of folate in their blood.
Significantly overweight women should consult with a healthcare professional prior to conceiving. This is primarily because the healthcare professional may prescribe more than 400 mcg of folic acid daily. (2)(4)
If the mother has had a previous baby with a neural tube defect, it is important to alert the healthcare professional before attempting conception. Without the assistance of a professional, women in this particular situation are at a higher risk of experiencing another pregnancy complicated by an NTD. However, the risk can be reduced significantly by taking a larger dose of folic acid. (1)
Women that have been diagnosed with diabetes or women taking anti-seizure medications for epilepsy are at a higher risk of having a baby with an NTD. Seeking the help of a healthcare professional at least a month prior to conception can help reduce the risk of having a baby with NTD. The professional can recommend the proper amount of folic acid and safely monitor the condition. (2)
Research has shown that the body absorbs the synthetic form of folic acid easier than the form that is available naturally in foods. (12) Generally, grain products and enriched cereals are fortified with the synthetic form. However, the majority of women don’t eat these types of foods enough to depend on them as the main source of folic acid.
Foods that are rich in folate include: (12)
Citrus fruits and Juice
Enriched white rice
Dark green vegetables such as asparagus, spinach, collard or turnip greens, broccoli, and okra
Enriched flour and pastas
However, these foods are not a permanent solution for the daily doses of folic acid. These foods are considered a partner to the supplement. This is mainly because the body absorbs all of the folic acid in the supplement, but only absorbs some of the folate in the enriched foods.
More importantly, folate can be destroyed when cooking it. Most folates dissolve easily in water. This is why steaming or microwaving vegetables works better than boiling them. Overcooking these type of foods can destroy the folates that are contained inside. (4)(12)
To serve more people, all you need to do is multiply the ingredients accordingly.
1 onion, diced finely
¼ cup chopped celery
2 tablespoons butter or margarine
1 cup water
1/3 cup long grain rice
½ teaspoon red pepper flakes
6 cups broccoli florets
3 cups milk
Add the butter or margarine, onion and celery in a large pot. Sweat the vegetables over low heat until slightly translucent.
Place the broccoli in a separate pan, add a small amount of water and cover with a lid.
Add the rice and seasonings to the vegetable mixture, and stir the combination. Add the water and cook for 10 to 15 minutes.
Remove the broccoli from the heat, drain off any water and add to the soup mixture. Stir until everything is well combined.
Take the soup mixture off the heat. Add one cup of the soup to a blender and blend until you don’t notice any chunks left behind. Repeat this step until the soup is smooth.
Pour the smooth soup back in the soup pot, and bring to a boil before serving.
Vegetarian Friendly Chili
1 pound dry lentils
5 cups water
2 cups canned and diced tomatoes
1 package dry onion soup mix
2 teaspoons chili powder
1 teaspoon red pepper flakes
Pour the dried lentils into a small bowl. Go through the lentils, looking for any damaged lentils or stones.
Place the lentils in a colander, and rinse the colander under running water.
Fill a soup pot with the water, place on medium-high heat and bring to a boil. Pour the lentils into the pot, cover and cook for at least 30 minutes.
Add the remaining ingredients to the pot. Cook for at least 30 more minutes.
Check the lentils with a fork or small knife. The chili is done when the lentils are soft and the fork moves through the outer skin.
Serve the vegetarian chili with crackers, sour cream and any other desired toppings.
Green Apple, Orange & Spinach Smoothie
1 green apple, cored and skin removed
1 small orange with the seeds removed
¼ peeled and diced avocado
2 cups baby spinach
½ cup water
Place the apple, orange and avocado in a blender. Add ¼ cup of water, and blend until smooth.
Add the spinach and remaining water to the blender.
Blend until smooth before serving.
Broccoli Artichoke Dip
1 1/4 ounce drained can of artichoke hearts
¼ cup mayonnaise
2 garlic cloves
1 10 ounce package of frozen broccoli
½ cup ricotta cheese
½ cup Parmesan cheese
Remove the broccoli from the package, place in a cheesecloth and squeeze to remove the excess moisture.
Place the broccoli in a small pot, and add the artichoke hearts. Add the remaining ingredients, reserving the Parmesan cheese, and cook over low heat until the mixture is hot.
Pour the mixture in a glass or metal pie plate. Scatter the Parmesan cheese over the top, and bake the dip for 10 minutes at 350 degrees or until the cheese is slightly browned on top
Serving The Dip With Whole Wheat Pita Chips
6 whole wheat pitas
2 teaspoons granulated garlic powder or fresh garlic
Olive oil cooking spray
Place the whole wheat pits on top of each other. Using a sharp knife, cut the pitas into six equally sized triangles.
Toss the pitas with the olive oil spray and garlic powder or fresh garlic in a bowl.
Arrange the pita chips on a baking sheet or cookie sheet, making sure that you leave some space in between each chip.
Place in a 350 degree oven. Bake for 10 minutes, remove from the heat and turn the chips over. Bake for another 10 minutes.
Serve the cups with the broccoli-artichoke dip or any hot or cold dip.
Check out our digital magazine below with folic acid recipes created for you:
(1) Folic Acid for the Prevention of Neural Tube Defects
(2) Identifying women who might benefit from higher doses of folic acid in pregnancy
(10) Pregnancy Qs & As
(14) Growing Up in Ireland – Peri-conceptual Folic Acid Use In Ireland
Broccoli, grapes, onions By Dana Payne
Closeup of green artichoke thistle. By Davide Vizzini from Milano, Italy