All things that are written on this website are about our experiences and what have
worked for us, or general information only. We are not telling you to do any of those
things mentioned and we do not endorse any products found on these pages. We simply
want to share with you what has helped us. Hope that you enjoy reading our posts
and please come back regularly to read more!
Niche Topics (Pregnancy and Kids) is all about practical parenting advice and parenting
skills to help you deal with common parenting challenges from toddlerhood to teen
years. You’ll find tons of healthy food ideas and easy-to-make kids meals, fun activity
ideas and creative crafts projects that kids love to do and play!
You're being told that you need to increase folic acid before and during pregnancy,
but how much folic acid do you need? And, how can you get the folic acid you need?
Folic acid, also known as folate or folacin, is one of the B Vitamins (Vitamin B9)
that is vital for cellular development and regeneration. Taking folic acid before
pregnancy ensures proper formation of your unborn baby's brain and spinal cord, and
reduces the risk of neural-tube defects such as spina bifida. Women who don't get
enough folic acid may increase their chance of miscarriage or still births.
How Much Folic Acid During Pregnancy
According to the March of Dimes, the recommended dosage for most women of childbearing
age is 400 mcg of folic acid per day, as part of a healthy diet. Once you're pregnant,
the dosage should be increased to at least 600 mcg daily.
However, if you've a family history of neural-tube defects, your doctor may suggest
a higher dose – 4,000 mcg a day. Most prenatal vitamins contain the appropriate dosage
of folic acid along with other vitamins to keep you healthy.
Since folic acid is a water-soluble vitamin, your body doesn't store very much folic
acid, and will naturally flush out excess quantities if you consume too much.
However, in some women, especially those who don't consume dairy products, getting
too much folate may hide a B12 deficiency. Consult your doctor if you think you may
be at risk.
Food manufacturers are required by the U.S. Food and Drug Administration to add folic
acid to fortified grain products such as breakfast cereals (eg. Total), bread, pasta,
and rice so that each serving contains at least 20% of the daily requirement, and
some breakfast cereals boasts as much as 100%. So check the nutritional label.
What Foods Contain Folic Acid
Rich sources of naturally occurring folate are found in many foods including lentils,
beans, chickpeas, chicken liver, beef liver, and oatmeal.
Asparagus, spinach, romaine lettuce, broccoli, canned corn, enriched pastas and breads,
Brussels sprouts, orange juice, and avocados also have folate in them.
If you don't get enough amount of folate you need from your diet, take a multivitamin
with folic acid or a folic acid supplement everyday. You can buy folic acid tablets
from pharmacies, locally or online. Folic acid supplements also available on prescription.