Everyone knows how important adding a daily vitamin is to a well-balanced diet. And most people are aware that when you are pregnant, you should take a prenatal vitamin. Prenatal vitamins have a higher amount of several vitamins in particular, folic acid and iron. So, what is the big deal about taking folic acid in pregnancy? Valerie Libby, M.D., MPH, explains the importance of taking folic acid when trying to conceive and during pregnancy.
What is folic acid?
Folic acid is one of the most effective preventive care measures available in early pregnancy. It’s a B vitamin that goes by two names depending on its form: folate, the version found naturally in foods like leafy greens and legumes, and folic acid, the synthetic version used in supplements and added to fortified foods like enriched flour and breakfast cereal. Either form can significantly reduce the risk of a fetus developing neural tube defects, the second most common birth defect among women in the United States, including spina bifida. Studies show that women who take folic acid supplements see an 80 percent reduction in neural tube defects, and folic acid may also help lower the risk of heart-related birth defects.
Why is folic acid important for fertility and pregnancy?
The first few weeks of pregnancy are some of the most critical for development, and folic acid plays a central role in them. During this time, an embryo’s cells are dividing rapidly, and folic acid supports the DNA synthesis needed for that process to happen properly. This is how folic acid helps the neural tube form and close, a process that’s typically complete by about 28 days after conception.
That’s exactly why starting folic acid early, ideally before conception, matters so much. Folic acid isn’t only about pregnancy, though; healthy folate status may also support egg quality and the cell division involved in the earliest stages of gamete development. Some research links adequate folic acid intake with higher rates of conception and improved embryo quality in assisted reproductive technologies, though more research is still needed to fully understand the connection.
Because so much happens so quickly in early development, our physicians generally recommend taking a preconception nutritional supplement that contains folic acid, like Luminary Vitamin Create for Women gummies, one to three months prior to trying to conceive and continuing through the first 10 weeks of pregnancy.
Benefits of taking folate when trying to conceive
All women should start taking a prenatal vitamin with folic acid as soon as they begin trying to conceive. If taken prior to conception, folic acid can significantly decrease the incidence of the birth defect called spina bifida and other neural tube defects of the spine. Starting a prenatal vitamin regimen once you’re pregnant is too late, as the neural tube has already started forming by the time a woman knows she is pregnant.
Can you get folic acid from food alone?
Folic acid is found in green leafy vegetables. Eating a healthy diet before and during pregnancy is very important. However, you actually cannot get enough folic acid from your diet alone to achieve this reduction in risk. Women who could become pregnant should take at least 400 mcg (0.4 mg) of folic acid in a daily vitamin. Prenatal vitamins contain at least 800mcg.
Folic acid isn’t only important for the person carrying a pregnancy—it matters for sperm health, too. Folate supports normal sperm production and plays a role in the DNA synthesis involved in creating healthy sperm, so partners trying to conceive can benefit from adequate folic acid intake as well. Designed for the male preconception journey, Luminay Vitamins Create for Men contains folic acid to support reproductive wellness and cellular vitality.
Recommended folic acid dosages can also change throughout pregnancy: guidance generally calls for 400 mcg during the first three months, 600 mcg from the fourth through ninth months, and 500 mcg while breastfeeding, though your OB/GYN or Reproductive Endocrinologist can confirm what’s right for you.
Related: Prepare Your Body for a Healthy Pregnancy
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Medical contribution by Valerie Libby, M.D., MPH
Valerie Libby, M.D., MPH, FACOG, earned her medical degree from the University of Texas Health Science Center at San Antonio. She graduated from the University of Texas at Austin Honors Program studying Psychology and Spanish. She then earned a Masters in Global Public Health from George Washington University where she served as a fellow in Kenya for the Global Health Service.
