During this special period, there are many questions and uncertainties that come your way. One of the most important topics that many parents-to-be have to deal with is the need for folic acid. Why is it actually so important to take folic acid during pregnancy? In this article we will explain in a clear and accessible way what folic acid is, why it is essential for the development of your baby and how to ensure that you get the right amount. Let's take the first step together towards a healthy start for your little one!
What is folic acid?
Folic acid is a synthetic form of vitamin B11, also known as folate. This essential vitamin plays a crucial role in the synthesis of DNA and RNA, both of which are essential for cell growth and division. During pregnancy, these processes are vital for your baby's development. Because your body cannot produce enough of this vitamin on its own, supplementation is often necessary. In addition, folic acid helps to reduce the risk of neural tube defects in your baby, such as spina bifida.
There are a number of benefits associated with taking this vitamin during your pregnancy:
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- Healthy brain development: Promotes the growth and maturation of the baby's brain and nervous system.
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- Prevention of birth defects: Reduces the risk of serious birth defects such as cleft lip and heart defects.
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- Support for the production of red blood cells: Helps in the production of sufficient red blood cells and prevents anemia in the mother.
To give you a better overview, we have created a small table with the recommended daily amount of folic acid:
| Recommended dose | For pregnant women |
|---|---|
| Before Conception | 400 mcg/day |
| During Pregnancy | 500 mcg/day |
What foods contain folic acid?
Folic acid is an essential vitamin that your body needs for, among other things, the growth and development of your baby. It is naturally found in various foods. Green leafy vegetables, such as spinach and kale, contain a high concentration of folic acid. Also citrus fruits such as oranges and lemons are good sources. Including these foods in your diet every day will help ensure you get enough folate.
Want more variety in your diet? Try the following options:
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- Whole grain products: Whole wheat breads and pastas are rich in nutrients.
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- Legumes: Beans, lentils and chickpeas also contain a fair amount of folate.
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- Nuts and seeds: For example, sunflower seeds and almonds.
Below you will find a handy overview of foods and their folic acid content:
| Foodstuff | Folic acid (mcg per 100g) |
|---|---|
| Spinach | 194 |
| Kale | 141 |
| Lentils | 181 |
| Avocado | 81 |
Extra folic acid during your pregnancy
During pregnancy, extra folic acid essential for your baby's healthy development. This important B vitamin helps form the neural tube, which will eventually develop into your baby's brain and spinal cord. Taking folic acid daily can significantly reduce your risk of neural tube defects, such as spina bifida.
There are several reasons why folic acid supplementation is recommended during your pregnancy:
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- Prevents birth defects: Folic acid plays a crucial role in preventing serious birth defects.
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- Supports growth: It promotes the growth and development of your baby in the very earliest stages.
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- Strengthens your immune system: It helps to make your body stronger during this special period.
Always consult your midwife for the correct advice on dosage and use. At Midwives PuurBegin we are always ready to help you with personal advice and guidance.
When to start and stop taking folic acid?
Folic acid is an essential supplement that helps your baby grow healthily. Start immediately as soon as you plan to get pregnant, preferably at least four weeks before conception. This gives your body enough time to build up a good supply of folic acid. It's especially important during the first trimester of your pregnancy, as this is a crucial time for the development of your baby's neural tube, which will eventually become the brain and spinal cord.
You usually stop taking folic acid from the tenth week of your pregnancy. Why? Then your baby's neural tube is fully closed and the most important development for which folic acid is essential, is complete. However, if you still prefer to take a multivitamin containing folic acid during pregnancy, that's no problem.
What can happen if you have a deficiency?
A folic acid deficiency during pregnancy can have serious consequences for both the mother and the baby. One of the biggest risks is the development of neural tube defects in the baby, such as spina bifida, where the baby's spine does not close properly. Additionally, a deficiency in this essential vitamin can lead to premature births, low birth weight, and even miscarriage. Mothers may also experience symptoms such as fatigue, dizziness, and irritability.
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- Neural tube defects: Incorrect closure of the baby's spine.
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- Premature birth: The risk of giving birth before the 37th week.
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- Low birth weight: Babies born weighing less than 2500 grams.
Furthermore, studies show that a deficiency of folic acid can even contribute to the development of autism spectrum disorders. This makes taking folic acid supplements from the beginning of pregnancy crucial. However, don't forget that it is always helpful to maintain a healthy and balanced diet, rich in green leafy vegetables, citrus fruits and whole grains. Here is a small table with recommendations:
| Foodstuff | Folic acid content |
|---|---|
| Spinach | 194 mcg per cup |
| Broccoli | 104 mcg per cup |
| Orange juice | 74 mcg per cup |
How much extra folic acid do you need?
It is not only important to take folic acid, but also to get the right amount. The order is crucial! During your pregnancy, you need more folic acid than usual. The recommended amount is 400 to 500 micrograms (mcg) per day.
However, it is not just a matter of quantity. Timing is also essential. Ideally, you start four weeks before fertilization you must take folic acid and continue taking it for at least until tenth week of your pregnancy. This ensures that your baby gets enough folic acid to prevent neural tube defects, such as spina bifida. Here is a short list of folic acid benefits during pregnancy:
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- Supports the development of your baby's brain and spinal cord.
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- Reduces the risk of birth defects.
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- Helps in the production of red blood cells.
Below is a quick overview:
| Recommended Folic Acid Intakes | Amounts (mcg) |
|---|---|
| Standard Pregnancy | 400-500 mcg |
| Neural tube defect in history or in couples where one parent has a neural tube defect | 5 mg |
6 Important Steps in Taking Folic Acid
Taking folic acid during pregnancy can make a huge difference to your baby's health. At Midwives PuurBegin, we always recommend a few key steps to ensure you're getting the most out of these vitamins. By following these steps, you'll be giving your little one a great start.
Step 1: Start Early
Start taking folic acid before you conceive, if you plan to do so. However, most women start as soon as they know they are pregnant. Folic acid helps prevent birth defects such as spina bifida.
Step 2: The right dosage
Take the recommended daily amount of 400 micrograms. Always consult your midwife or GP for the correct dosage.
Step 3: Combine with food
Nutrients are often better absorbed when combined with the right foods. Eat more dark green leafy vegetables, whole grains, and citrus fruits.
Step 4: Regularity
Take your folic acid at the same time every day. Regularity ensures that you don't forget.
Step 5: Store properly
Make sure you store your vitamins in a dry, cool place. Heat and light can reduce the effectiveness of folic acid.
Step 6: Follow professional advice
Always consult your midwife to check if you are taking the right supplements. Sometimes extra vitamins are recommended depending on your personal health situation.
| Step | Action |
|---|---|
| Start early | Start before you are pregnant or immediately when you know you are pregnant |
| Correct dosage | 400 micrograms per day |
| Combine with food | Add dark green vegetables, whole grains, and citrus |
| Regularity | Take it at the same time every day |
| Store well | Store in a dry, cool place |
| Professional advice | Consult your midwife |
Buy Folic Acid
At Midwives PuurBegin we recommend that you during your pregnancy folic acid to swallow. It is essential for the development of your baby's brain and spinal cord. This significantly reduces the risk of birth defects such as spina bifida or cleft lip. Folic acid also supports healthy growth and development of the placenta, which is essential for your little one's nutrition.
Some foods naturally contain folic acid, such as green leafy vegetables and whole grains. However, this is often not enough. That's why taking a supplement is highly recommended. Consider the following benefits:
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- Peace of mind: You know for sure that you are getting the right amount.
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- Protection: It supports both your health and that of your baby.
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- Simplicity: One tablet a day is often enough.
| Supplement | Quantity | Why |
|---|---|---|
| Folic acid | 400 mcg | Essential for development |
| Iron | 30 mg | Prevents anemia |
| Calcium | 1000 mg | Bone building |
Conclusion
And there you have it, ladies. Taking folic acid during your pregnancy is not an unnecessary luxury, but a necessary step for the healthy development of your baby. At Verloskundigen PuurBegin we want to ensure that your pregnancy is as smooth and pleasant as possible. So don't hesitate and make sure you get this essential vitamin on time. Do you have any questions or would you like more tailored advice? Feel free to contact us, we are always there for you!
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Address: Orkestlaan 148, 8265RC Kampen
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