The CDC recommends 400 mcg of folic acid per day and dietary folate from various foods for all women of reproductive age. This prevents the baby from significant congenital disabilities in the brain (anencephaly) and spine (spina bifida).
About Folic Acid
Folic acid is a B vitamin needed to build new skin, hair, and nail cells. In contrast to folate, folic acid is the artificial compound used in supplements and enriched foods such as bread, rice, pasta, and some breakfast cereals.
Why Folic Acid Matters Before and During Pregnancy
Folic acid is essential during the first trimester to support the baby’s neural tube development, which forms the brain and spine. The adequate intake of folic acid helps prevent neural tube defects and is an essential nutrient for women who are pregnant or planning to become pregnant.
Women of Reproductive Age Need 400 mcg of Folic Acid Each Day
All women of reproductive age should consume 400 mcg of folic acid every day. This dosage is vital because:
About half of all pregnancies in the US are unintended.
Neural tube defects also develop very early in pregnancy, long before a woman knows she’s pregnant (3-4 weeks after conception).
A higher dosage of folic acid doesn’t always work better in preventing neural tube deformation unless a healthcare provider recommends it for specific conditions. A woman with a neural tube defect pregnancy should consult a physician. Experts recommend taking 4,000 mcg of folic acid daily, one month before pregnancy and throughout the first trimester.
When to Start Taking Folic Acid
Folic acid is necessary for all females of reproductive age to develop new cells in their bodies, regardless of whether or not they plan pregnancy.
Are Folate and Folic Acid the Same?
Though often used interchangeably, folate and folic acid differ. Folate is an umbrella term that covers many forms of vitamin B9, such as:
Folic acid is perfect for food enrichment because it is more resistant to heat and light than natural folate. This stability makes it ideal for fortified cooked foods like bread and pasta.
Ways to Ensure Sufficient Folic Acid to Prevent Neural Tube Defects
Since 400 mcg of folic acid is challenging to get by diet alone, fortified foods combined with supplements provide the necessary amount.
Vitamins with Folic Acid: Most US multivitamins contain 400 mcg of folic acid. They can be purchased at pharmacies, supermarkets, or drugstores.
Fortified Foods: Certain breads, cereals, and corn masa flour contain folic acid.
Combination Approach: Take a vitamin with folic acid and choose fortified foods.
If you are taking folic acid for any other reason besides neural tube defect prevention, ask your doctor for more information.
By consuming folic acid daily, women of reproductive age actively support their health and prevent congenital disabilities.
