The 411 on Folic Acid

e know we’re supposed to get more folic acid during pregnancy (and ideally before conception, too), but why? What is folic acid? What foods are good sources? How much should I aim to consume daily while pregnant or breastfeeding? And the list of questions goes on…

Folate or folic acid is known as a B vitamin (B9) and is a water-soluble vitamin essential for human growth and development. Among its many critical roles, folic acid encourages normal nerve and brain function. This is why it becomes such a critical nutrient throughout pregnancy. 

Pregnant women have an increased need for folic acid: it supports the growth of the placenta and fetus. It also helps to prevent several types of birth defects - especially those of the brain and spine, such as neural tube defects. During pregnancy, women should aim for 600 mcg of folic acid (and 500 mcg while breastfeeding). This gets a little tricky when looking at the difference between folic acid naturally occurring in foods versus that found in foods fortified with folic acid. The fortification of folic acid actually results in a higher amount of folic acid due to the concentration (you will see evidence of this in the food table listed below). 

Do you have to eat 600 mcg from food on a daily basis? No. During pregnancy and breastfeeding, healthcare practitioners continue to rely on the use of supplemental folic acid to ensure adequate levels. Since it is a water soluble vitamin, there is little risk of toxicity from taking higher amounts of folic acid; however, recommendations continue to be between 400-600 mcg daily. Most prenatal vitamins contain this quantity so there is no need for an additional pill. That being said, if you are not tolerating your prenatal you may want to try a folic acid supplement or try to consume sufficient folic acid from food.

How can you get creative about your folic acid intake? I love making spinach balls (using oatmeal as the binder so they are heart-healthy, too) to accompany eggs for breakfast, replace falafel in a pita for a lunch, or just as a healthy snack treat. I also like to make hummus from lentils and I’ll dip veggies in it for a midday snack. No time for cooking? Use the food table to help you make choices when you are out. Sautéed spinach and lentil soup are common on restaurant menus. Otherwise, pack a snack bag of cereal with some mixed nuts for a tasty, folic acid rich treat on the go!