Folic acid (also known as folate) is a B-vitamin found in many foods, including dark green leafy vegetables, fruits, nuts, beans, peas, dairy products, meat, eggs, and grains. It is required for the production of new cells and for proper synthesis of DNA. This vitamin is particularly important to a baby’s health and development. To be effective, folic acid must be taken before conception. It is not helpful to start after the pregnancy is established.
Why is folic acid so important in pregnancy?
Folic acid helps prevent some types of birth defects called ‘neural tube defects’. These happen when the fetal spinal column doesn’t close completely or the brain and skull don’t develop properly. Other defects including cleft palate and some heart defects may also be related to inadequate folic acid intake.
How much folic acid should I be taking?
It is not only the amount of folic acid that you take that is important, but the timing. Most neural tube defects happen in the first 4 weeks of pregnancy, often before the mother is even aware she is pregnant. Roughly half of pregnancies are unplanned, so even if you are not trying to get pregnant but are of reproductive age, consider taking a daily multivitamin containing 0.4 mg folic acid. If you are trying to conceive, folic acid supplementation differs depending on your particular risk for neural tube defects. In addition to eating a diet rich in folic acid, follow the recommendations in this table.
The recommended intake of folic acid is:
400 mcg for men and women
500 mcg for women who are breastfeeding
600 mcg for pregnant women
What Food is high in folate?
1) Legumes
Legumes includes food like beans, peas and lentils.
1 cup (177 grams) of cooked kidney beans can contain about 131 mcg of folate, 33% of the recommended intake [1].
1 cup (198 grams) of cooked lentils can contain 358 mcg of folate, 90% of the recommended intake [2].
2) Asparagus
Half-cup (90-gram) serving of cooked asparagus contains 134 mcg of folate, 34% of the recommended intake [3]. They are also rich in antioxidants with anti-inflammatory properties.[4]
3) Avocado
One-half of an avocado contains about 82 mcg of folate,% of recommended intake[5]. They are also high in vitamins K, C, B6, potassium and mono saturated fats, which can help prevent heart disease.[5]
Other sources include:
Black-eyed peas, 0.5 cup boiled: 105 mcg
White rice, 0.5 cup cooked: 90 mcg
Brussels sprouts, 0.5 cup boiled: 78 mcg
Romaine lettuce, 1.0 cup shredded: 64 mcg
Spinach, 1 cup raw: 58 mcg
Broccoli, 0.5 cooked: 52 mcg
Should one take supplement?
As mentioned above, if you can get enough of the above sources each day, you don't have to take any supplements. Supplements are for those who can't get enough folic acid each day. I have sourced the internet for vegan-friendly folic acid which I will share below.
1) Bluebonnet Nutrition, Liquid Vitamin B-12 & Folic Acid, Natural Raspberry Flavor, 2 fl oz (59 ml)
Contains purified water, fructose, natural raspberry flavor, citric acid and sodium benzoate. Doesn't contain milk, egg, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans. Recommended to take 1/5 teaspoon (1 mL) daily, which is very easy for most consumers.
Pros: This contains 400mcg(100% of recommended intake) of folic acid and 1000mcg(way more than recommended intake) of Vitamin B-12. Vitamin B-12 is also lacking in most vegetarians and vegans, so this supplement is a great addition for both vital vitamins. Out of 20 reviews, 15 gave 5 stars, 3 gave 4 stars.
The most obvious result is that one feels more energetic and less tired after taking this product..
I've just recently started using this product and am very satisfied. I have more energy and it lasts throughout the day. It tastes great too which is a plus.
Cons: Might cause constipation in some consumers, due to high Vitamin B-12 content. This can be reversed with more fiber intake.
2) Solgar, Folic Acid, 800 mcg, 250 Vegetable Capsules
Free of gluten, wheat, dairy, soy, yeast, sugar, sodium, artificial flavor, sweetener, preservatives and color.
Pros: You only have to take 1 capsule per day, which means this can last you for at least six months. Out of 73 reviews, 52(71%) gave a 5 star ratings. It is small and easy to consume.
I am trying to have a baby right now. One of my friend recommended this brand product. So I ordered this twice. Also I recommended it to my sister. I like it because the capsule is quite small , it's easy to take it..
Cons: As with every other supplement, it might cause some discomfort in some people. 4% of the reviews gave 3 stars and another 4% gave 1 star.
VERY constipating, I think regular prenatal vitamins might be a better choice. Need to take extra magnesium when I take these pills
Bottom Line
Folic acid is very important for you if you are trying to conceive. However, always talk to your doctor before you start on any supplements, so that he can advise if any of his medication might interact with the supplements you are taking.
[4] Negi JS, Singh P, Joshi GP, Rawat MS, Bisht VK. Chemical constituents of Asparagus. Pharmacogn Rev. 2010 Jul;4(8):215-20. doi: 10.4103/0973-7847.70921.
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