Allison Turner
For the healthy development of the baby, gynecologists recommend taking folic acid during pregnancy. In this way, for example, malformations in the baby can be prevented. It is not possible to cover the daily requirement of folic acid through diet alone, which is why it makes sense to take special supplements. Adequate care is important in the first few weeks of pregnancy – and also when you are planning to have children. We explain why folic acid is so important and what you should pay attention to.
Why folic acid during pregnancy?
Pregnant women should make sure they are getting enough folic acid. Even during pregnancy, folic acid influences cell division and cell development in the baby. The supply of folic acid during pregnancy also plays a role in DNA formation, blood formation, and protein metabolism. Since it is not easy to ingest the daily amount (550 micrograms) required during pregnancy through food, special preparations are usually recommended. These help the baby to develop what is known as the neural tube (the first system of the central nervous system).
Folate is the only vitamin known to date that can prevent an open back (also: spina bifida). This is a disorder in the development of the baby’s spine during pregnancy. In this condition, the neural tube does not close completely.
Folic acid and folate – what’s the difference?
The two terms sound similar but do not mean the same thing. Folic acids are synthetic compounds. Folate is a natural vitamin. Both substances belong to the water-soluble B vitamins. Folic acid is required by the human body to form red blood cells or to produce certain hormones such as norepinephrine and serotonin. Folic acid is part of the spinal fluid and influences the DNA composition.
What is the daily requirement of folic acid?
According to the guidelines of the German Society for Nutrition, adults should consume around 300 µg (micrograms) of folic acid per day. About 550 µg of folic acid is recommended for pregnant women. Women who want to have children are advised to take 400 µg of synthetic folic acid daily in the form of a supplement in addition to a folate-rich diet. This should be started as soon as the desire to have children is there. As a rule, the intake of folic acid during pregnancy is then continued for the first trimester. From the second trimester, pregnant women no longer need to take any supplements.
The situation is different for women who have already given birth to a child with an open back. They need more folic acid – usually a tenfold higher dose.
What foods contain folic acid?
The vitamin folate must be ingested through food because the body cannot produce it. It is found in many green leafy vegetables and legumes. Therefore, try to eat a portion of green lettuce, lamb’s lettuce, cabbage, or vegetables every day to support the absorption of folic acid during pregnancy. The following foods are also suitable for replenishing the folic acid balance.
- Black-eyed peas (4 tablespoons equals 220 micrograms)
- Brussels sprouts (11 pieces equal 127 micrograms)
- Papaya (1 piece equals 115 micrograms)
- Bran flakes (7 tablespoons equals 113 micrograms)
- Wheat germ (25 grams equals 100 micrograms)
- Asparagus (4 spears equal 88 micrograms)
- Broccoli (2 pieces equals 61 micrograms)
- Jacket potatoes (1 piece equals 39 micrograms)
Important note: Folate is a light- and heat-sensitive vitamin, so you should store the corresponding food in a cool and dark place. Also, folate is water soluble, so it’s best to prepare the recommended foods raw. If this is not possible, stew or steam the vegetables briefly in a covered pot with a little water. So no folate is lost.
