Planning to conceive is one of the most important health decisions in a woman’s life, and during this phase, a woman should maintain good health status and focus on eating a wholesome diet. One of the key nutrients that plays a crucial role in ensuring a healthy pregnancy, even before it begins, is folic acid. Often famed as the “pregnancy vitamin,” folic acid helps prevent serious birth defects, supports healthy cell growth, and prepares your system for a safe pregnancy journey.
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Take this two-minute read to understand why folic acid is vital before pregnancy, when to start taking it, rich food sources and precautions.
What Is Folic Acid?
Folic acid is a B water-soluble vitamin, which is responsible for the synthesis of DNA, RNA and proteins and with the normal process of cell division and chromosome repair. This vitamin supports with normal growth of maternal tissues during pregnancy and helps prevent the rise in intrafollicular homocysteine, caused by folic acid deficiency, which results in poor quality of oocyte. Several studies have also disclosed that a diet deficient in folic acid elevates the risk of foetal growth defects and abnormal development of neural tube defects. Folate is naturally present in foods, and folic acid is found in supplements and fortified foods.
Also Read: Folic Acid And Pregnancy: This Is How Vitamin B9 Can Make Your Pregnancy Better
Why Folic Acid Is Important Before Pregnancy?
Most women don’t know that they are pregnant until 4-6 weeks. But the foetal neural tube (brain and spinal cord) starts to form in the first 28 days, often before you miss your period. This is why an adequate amount of folic acid should be in the human body before conception.
Prevents Neural Tube Defects (NTDs)
Neural Tube Defects (NTDs) are birth defects that include incomplete development of the brain and spinal cord. Spina bifida is a condition in which the spinal cord and spinal column do not close completely. Anencephaly is a condition where the skull, scalp and brain do not form, and encephalocele is when brain tissue erupts out of the skin via an opening in the skull. These defects usually happen during the first 28 days of pregnancy, and this can be prevented by taking folic acid regularly before pregnancy.
Healthy Egg Development
Folic acid is essential for DNA production and helps improve the quality and maturity of eggs.
Reduces Risk of Miscarriage
Adequate folate levels in the human body are linked with lower early-pregnancy miscarriage risk.
Prevents Anaemia
Folic acid plays a key role in producing healthy red blood cells, combating fatigue and anaemia during early pregnancy.
Healthy Placenta Formation
Maintaining adequate folate levels helps early placental development, which is essential for normal foetal growth and development.
When Should You Start Taking Folic Acid Supplements?
As per the doctor's recommendation, start taking folic acid supplements at least 1–3 months before trying to conceive. This helps build adequate folate levels in your body. Continue throughout pregnancy and breastfeeding.
Recommended Daily Dose:
400–500 mcg (0.4–0.5 mg) daily before conception
600 mcg during pregnancy
Higher doses (4–5 mg/day) may be needed if:
· You had a previous pregnancy with NTD
· You have diabetes or epilepsy
· You are overweight
· You have absorption problems
For the right dosage and supplementation, always seek advice from your gynaecologist.
Food Sources Rich in Natural Folate (Vitamin B9)
To boost your folate levels naturally through a balanced diet. Incorporate a rich array of food sources, including:
Vegetables such as spinach and all green leaves, asparagus, beetroot, and avocado.
Legumes and lentils like chickpeas, beans and peas.
Fruits such as oranges, papaya, bananas and berries.
Fortified Foods like breakfast cereals, whole wheat bread, whole wheat flour and pasta.
Nuts and Seeds like sunflower seeds, almonds, and peanuts.
Other food sources include eggs and meat products like liver and lean meat.
Precautions
It is not ideal to self-prescribe high doses. Excess folic acid can hide Vitamin B12 deficiency or cause digestive discomfort.
Always go for a trusted source and products recommended by your doctor. The quality of the supplements is important.
Avoid taking multiple supplements unnecessarily, as most multivitamins already contain folic acid to prevent overdosing.
Pregnant women with preexisting kidney issues or epilepsy should consult a doctor. Higher doses are not safe without medical supervision.
Eat a balanced, folate-rich diet, even if you are taking supplements. Natural food sources always give an added nutrient boost that pills cannot replace.
Conclusion
Maintaining adequate folic acid levels even before pregnancy is one of the most effective ways to ensure a healthy pregnancy. If you are planning to conceive, start adding folate-rich foods and complement your diet with a daily folic acid supplement at least 1-3 months before pregnancy.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing various topics, including food, nutrition, supplements, and overall health.
References:
Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention
James A Greenberg 1, Stacey J Bell 2, Yong Guan 3, Yan-hong Yu 4
https://pmc.ncbi.nlm.nih.gov/articles/PMC3218540/
https://www.sciencedirect.com/science/article/pii/S0301211525002362
Effects of maternal folic acid supplementation during the second and third trimesters of pregnancy on neurocognitive development in the child: an 11-year follow-up from a randomised controlled trial
Aoife Caffrey, Helene McNulty, Mark Rollins, Girijesh Prasad, Pramod Gaur, Joel B. Talcott, Caroline Witton, Tony Cassidy, Barry Marshall, James Dornan, Adrian J. Moore, Mary Ward, J. J. Strain, Anne M. Molloy, Marian McLaughlin, Diane J. Lees-Murdock, Colum P. Walsh & Kristina Pentieva
https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-021-01914-9
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