Folic acid is an essential B vitamin that plays an important role in women’s health. It helps the body make healthy cells, produce red blood cells, and create and repair DNA.
For women who are pregnant or could become pregnant, folic acid is especially important because it helps support the early development of a baby’s brain and spinal cord.
Folate vs. Folic Acid
Folate is the natural form of vitamin B9 found in foods such as leafy green vegetables, beans, eggs, citrus fruits, and nuts.
Folic acid is a form of vitamin B9 commonly found in supplements and fortified foods such as some cereals, breads, pasta, and rice.
Both provide vitamin B9, an important nutrient the body needs regularly.
Why Is Folic Acid Important Before Pregnancy?
The baby’s neural tube — which develops into the brain and spinal cord — forms very early in pregnancy, often before a woman knows she is pregnant.
Getting enough folic acid before conception and during early pregnancy can help reduce the risk of neural tube defects, including spina bifida.
For this reason, women who could become pregnant are often advised to take a daily supplement containing 400 mcg of folic acid, in addition to eating a healthy diet. Your healthcare provider may recommend a different amount based on your individual needs.
Foods Rich in Folate
You can increase your natural folate intake by including foods such as:
- Spinach and other leafy green vegetables
- Beans, peas, and lentils
- Oranges and other citrus fruits
- Eggs
- Nuts
- Whole grains
- Fortified cereals and grain products
Can You Take Too Much?
More is not always better. High amounts of folic acid from supplements or fortified foods may mask a vitamin B12 deficiency.
Adults generally should not exceed 1,000 mcg of folic acid per day from supplements and fortified foods unless advised otherwise by a healthcare professional.
The Bottom Line
Folic acid is important for healthy cell growth and development, and it is particularly important before and during early pregnancy. Eating folate-rich foods
and taking folic acid as recommended by your healthcare provider can help support your health and a healthy pregnancy.
With so many folic acid supplements available on the market, choosing the right one can sometimes feel overwhelming. The appropriate dose may vary depending on your age, health history, medications, and whether you are pregnant or planning to become pregnant. Before starting any folic acid supplement, talk with your doctor or healthcare provider so they can recommend the right type and dose for your individual needs. A healthcare professional can also help you avoid taking more than necessary and ensure that your supplement fits safely into your overall health plan.
Source: https://www.siumed.org/blog/why-folic-acid-important-womens-health