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How to Get More Folic Acid in Your Diet

January 22, 2021

Pregnant woman eating a salad
Folic acid is an essential nutrient that plays a vital role in pregnancy. Our bodies use folic acid to create new cells, so getting enough folic acid during pregnancy is important for ensuring your baby’s healthy development.1 So how do you get more folic acid in your diet? There are two ways to give your body the folic acid boost it needs: through food or through vitamin supplements.

The Role of Folic Acid During Pregnancy

Folic acid helps the body form healthy red blood cells and reduces the risk of serious neural tube defects, such as spina bifida, in unborn babies.2 Neural tube defects occur when the neural tube (a ribbon-like structure that eventually forms the brain and spinal cord) doesn’t develop properly.3 These defects can occur very early during pregnancy, even before you know you are pregnant, so it is wise to begin increasing your folic acid intake if there is even a chance that you could become pregnant.3

Folic Acid Versus Folate

Although the terms folic acid and folate are often used interchangeably, they are not exactly the same. Folate is a naturally occurring B vitamin that is found in several different types of foods such as4

  • leafy green veggies (cabbage, kale, and spinach, for instance)
  • broccoli
  • Brussels sprouts
  • beans
  • peanuts
  • sunflower seeds
  • fresh fruit
  • eggs

Folic acid, on the other hand, is a man-made B vitamin that is similar to folate but is better absorbed. Folic acid can be found in4

  • fortified breakfast cereals
  • breads
  • pasta
  • rice
  • other grain products

Folic Acid in Prenatal Vitamins

Vitamin supplements can also contain folic acid. For people who have difficulty getting enough folic acid from the foods they eat, taking a vitamin supplement with folic acid can help give their body the added folic acid it needs. For women of childbearing age, health experts recommend taking a daily vitamin supplement with the appropriate amount of folic acid. Although some individual dietary and nutritional needs can vary, most adult women should make sure their vitamin supplement or prenatal vitamin contains the key ingredients listed below. The amounts in parentheses reflect the daily recommended intake by the American College of Obstetricians and Gynecologists5:

  • Folic Acid (600 micrograms)
  • Iron (27 milligrams)
  • Calcium (1,000 milligrams) *
  • Vitamin D (600 IU)

*Most supplements won’t contain this much calcium, so you may need to take a separate calcium supplement or add more calcium to your diet.5

Talk to Your Doctor for More Information

Not all prenatal vitamins are created equal. Make sure you discuss your nutritional needs and family planning goals with your healthcare provider. They can help guide you toward making an educated choice and offer helpful resources.

 

Prenate® Vitamin Family
This post is brought to you by the Prenate® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

Folic acid graphic

Connect with Prenate®

IMPORTANT SAFETY INFORMATION

WARNING: Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.

WARNING: Ingestion of more than 3 grams of omega-3 fatty acids (such as DHA) per day has been shown to have potential antithrombotic effects, including an increased bleeding time and International Normalized Ratio (INR). Administration of omega-3 fatty acids should be avoided in patients taking anticoagulants and in those known to have an inherited or acquired predisposition to bleeding.

This site and its contents are an information resource only, and are neither intended to nor should be used in replacement of your doctor or other prescribing professional’s medical guidance, recommendations or advice. Neither this site nor its information should be used or relied upon for any diagnostic, medical, treatment, nutritional or other purpose. All aspects of pregnancy, including whether pregnancy is right for you, and the nourishment and care of your child, should be made with your doctor and other appropriate medical professional, and in consideration of your and your child’s particular medical history. Avion Pharmaceuticals, LLC (“Avion”) makes no representation, warranty or other undertaking that this site or its information are appropriate for you or your child’s specific needs or issues, and further expressly disclaims all damages, losses, injuries or liability whatsoever incurred or alleged to have been incurred in consequence of your reliance on the information on this site. Avion does not endorse any test, procedure, treatment, remedy, therapy, cure, nutritional regimen, method or other activity or undertaking that you and/or your doctor or other medical professional may elect or recommend. By visiting this site you agree to these terms and conditions and acknowledge that you have read and understand the same. These terms and conditions, together with any information on this site, may be amended, restated or otherwise changed from time to time and at any time by Avion within the sole, absolute and uncontrolled exercise of its discretion. You acknowledge and agree that Avion has no duty or obligation to keep you informed of any amendments to, restatements of or other changes to these terms and conditions or this site, and that you are solely and exclusively responsible for apprising yourself of the same.

IMPORTANT SAFETY INFORMATION

WARNING: Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.

WARNING: Ingestion of more than 3 grams of omega-3 fatty acids (such as DHA) per day has been shown to have potential antithrombotic effects, including an increased bleeding time and International Normalized Ratio (INR). Administration of omega-3 fatty acids should be avoided in patients taking anticoagulants and in those known to have an inherited or acquired predisposition to bleeding.

This site and its contents are an information resource only, and are neither intended to nor should be used in replacement of your doctor or other prescribing professional’s medical guidance, recommendations or advice. Neither this site nor its information should be used or relied upon for any diagnostic, medical, treatment, nutritional or other purpose. All aspects of pregnancy, including whether pregnancy is right for you, and the nourishment and care of your child, should be made with your doctor and other appropriate medical professional, and in consideration of your and your child’s particular medical history. Avion Pharmaceuticals, LLC (“Avion”) makes no representation, warranty or other undertaking that this site or its information are appropriate for you or your child’s specific needs or issues, and further expressly disclaims all damages, losses, injuries or liability whatsoever incurred or alleged to have been incurred in consequence of your reliance on the information on this site. Avion does not endorse any test, procedure, treatment, remedy, therapy, cure, nutritional regimen, method or other activity or undertaking that you and/or your doctor or other medical professional may elect or recommend. By visiting this site you agree to these terms and conditions and acknowledge that you have read and understand the same. These terms and conditions, together with any information on this site, may be amended, restated or otherwise changed from time to time and at any time by Avion within the sole, absolute and uncontrolled exercise of its discretion. You acknowledge and agree that Avion has no duty or obligation to keep you informed of any amendments to, restatements of or other changes to these terms and conditions or this site, and that you are solely and exclusively responsible for apprising yourself of the same.

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