Most vitamins are already sufficiently absorbed through a balanced diet, even during pregnancy. The exception is folic acid. Folic acid is one of the vitamins for which the increased need during pregnancy cannot be met through diet alone. In this article, you will learn why taking folic acid supplements during pregnancy is so important, how much folic acid you should take, and why you should start even if you are trying to conceive.
What is folic acid?
Folic acid belongs to the B-vitamin group and is also known as vitamin B9. The term Folic Acid comes from the Latin folium , meaning "leaf," since the vitamin occurs predominantly in green plant leaves. Although folic acid is essential for numerous metabolic processes in the human body, the body cannot produce it on its own and must obtain it through food. An unbalanced diet can therefore lead to a deficiency, which may show up as persistent fatigue, weakness, irritability, loss of appetite, Diarrhea , and depressive moods.
What is the difference from folate?
You may also hear the term Folate in connection with folic acid. Strictly speaking, folic acid refers only to the synthetic, industrially produced form of the vitamin, which is available in dietary supplements. Folate, on the other hand, is the naturally occurring form found, for example, in green leafy vegetables. Synthetic folic acid cannot be used directly by the body; it must first be converted into the biologically active form, folate.
Why is folic acid important during pregnancy?
Regardless of pregnancy, folate is involved in various metabolic processes and is therefore important for the body's cell division and growth. Adequate folate intake is also relevant for blood formation, since the blood-forming cells in the bone marrow divide frequently. During pregnancy, your folate needs increase because your baby is growing and needs to be well supplied. The vitamin is particularly important for the closure of your unborn child's neural tube. The neural tube is the embryonic structure of the central nervous system, from which the spinal cord and spine develop. If there is a folate deficiency in the first weeks of pregnancy, the risk increases that your child will be born with a neural tube defect (med. Spina bifida , known as open back). The risk of missing brain development (med. Anencephaly ), a heart defect, and a cleft lip and palate may also be increased if you have a vitamin B9 deficiency. According to current scientific knowledge, these risks can be reduced by more than 70 percent with timely and adequate intake of folic acid supplements.
How much folic acid should I take during pregnancy?
It is best to discuss the optimal dosage for you with your doctor. They can best assess how many micrograms of folic acid you should take. The regular daily requirement for an adult is 400 micrograms per day and is covered by a balanced diet. For pregnant women in the first trimester, the German Society for Nutrition and the Federal Institute for Risk Assessment recommend an additional 400 micrograms of folic acid per day in the form of a dietary supplement. Since organ formation is completed in the first trimester, folic acid needs are lower in the second and third trimesters. Your doctor can tell you whether it makes sense for you to continue taking folic acid supplements.
How do I meet my folic acid needs?
On the one hand, you can focus on a folate-rich diet. Good sources of the vitamin include green leafy vegetables such as spinach or kale, whole grain products, nuts, and legumes. However, since folate is highly sensitive to light and heat and is also water-soluble, you should buy these foods fresh, prepare them quickly, and cook them gently or eat them raw. Still, the recommended folate intake for pregnant women cannot be achieved through diet alone. To ensure pregnant women get enough of the vitamin, experts therefore recommend taking folic acid supplements in addition. They are available over the counter in pharmacies or drugstores in the form of tablets, capsules, effervescent tablets, or dragees.
Should I start taking folic acid already when trying to conceive?
This question can be answered with a clear "Yes!" It takes several weeks for the body to build up the necessary folic acid level. However, the child's neural tube closes around the 28th day of pregnancy, so you should already have sufficient intake of the vitamin by that time. Many women do not even realize they are pregnant in the first few weeks after conception. Therefore, if you only start taking folic acid after a positive pregnancy test, it may be too late in some cases. Experts therefore recommend starting folic acid supplements as soon as you are trying to conceive, ideally four weeks before pregnancy occurs.
Should I continue taking folic acid after pregnancy?
Our gynecologist Christian recommends taking folic acid supplements throughout pregnancy to support optimal development. There is also an increased need for folate during breastfeeding, as the vitamin is required for cell division and therefore for your baby's healthy growth. It is best to consult your doctor about the correct dosage during breastfeeding and how long you should continue taking it.
If you're looking for more information on the topic, check out our YouTube video. In it, our LILLYDOO gynecologist Christian explains which dietary supplements may also be useful for mom and her unborn baby:
We hope we were able to shed some light on the jungle of dietary supplements and wish you a healthy pregnancy!
