Folic Acid During Pregnancy: An Essential Guide for Expectant Mothers

Yvonne ZuurbierOrthomolecular Therapist18 june 20244 min. reading time

“Are you taking folic acid?” is often one of the first questions you hear when you announce your desire to conceive or that you are pregnant. Why is this necessary when your mother didn’t take it and you turned out perfectly healthy? Since the 1990s, extensive scientific research has been conducted on how best to support women who wish to conceive and those who are pregnant. Based on this data, the Health Council issued a recommendation in 2021, placing folic acid at the top of the list. Here’s why: let’s dive in!

What is Folic Acid?

Folic acid is a water-soluble vitamin, also known as vitamin B11. It plays a crucial role in your body, necessary for the production of red blood cells and the functioning of nerves. Vitamin B11 comes in different forms: folic acid and folate. Folate is the natural form found in bananas, oranges, legumes, milk, whole grains, and green leafy vegetables. Folic acid is the synthetic variant. The terms are often used interchangeably, but it's important to remember that folate is more easily absorbed by your body. You can read more in the blog all about folic acid.

Why is Folic Acid Important During Pregnancy?

Folic acid is vital for women who are pregnant or planning to become pregnant. It contributes to proper blood formation, the development of the placenta, and your baby’s growth. In the early weeks of pregnancy, it is essential for the development of your baby’s central nervous system. It can reduce the risk of birth defects such as spina bifida, provided you start taking it at least 4 weeks before pregnancy.

When to Start Taking Folic Acid for Pregnancy?

The Health Council emphasises the importance of starting folic acid and vitamin D in a timely manner when planning a pregnancy, at least 4 weeks before a potential pregnancy. This is not new, but research shows that many pregnant women do not do this or start too late. A folic acid deficiency can silently cause anaemia, while during pregnancy, up to 50% more blood production is needed for your baby’s proper growth. Besides folic acid, the Health Council also advises starting vitamin D in time. It can reduce the risk of premature birth, gestational diabetes, low birth weight, and asthma-like symptoms in your baby. It’s wise to take it.

How Much Folic Acid to Take Per Day Before and During Pregnancy?

From the moment you have a pregnancy wish, it is advisable to start with 400 to 500 mcg of folic acid per day. Women often use a pregnancy multivitamin where the folic acid is already well-dosed, allowing them to receive other supplements such as vitamin D, iron, and calcium at once. This pregnancy multi can be used before, during, and after pregnancy. Want to know more? These supplements are important during pregnancy.

Until When Should You Take Folic Acid During Pregnancy?

To help prevent central nervous system defects, folic acid is beneficial until 10 weeks after conception, as by this time, your baby’s nervous system is developed. If using a pregnancy multi, which we encourage to optimally support your body, you can continue taking it.

Folic Acid While Breastfeeding

If you are breastfeeding, your body can benefit from extra nutrients like vitamin D, folic acid, and possibly other vitamins. Your life changes significantly with the arrival of a little one, which may lead to irregular eating habits and less time to cook extensively. This won’t immediately affect the quality of your breastfeeding but could eventually lead to a deficiency for yourself. The advice is to continue taking a pregnancy multi with at least 400 mcg of folic acid as long as you are breastfeeding.

Folic Acid During Pregnancy if You Are Vegetarian or Vegan

If you are a vegetarian or vegan with a desire to conceive, it is wise to ensure sufficient intake of folic acid, iron, B12, and vitamin D. Preferably in a pregnancy multi, as folic acid needs other B vitamins like B6 and B12 to be properly absorbed by your body. During pregnancy, you can continue to use this multi, and the Health Council advises vegetarians and vegans to continue taking folic acid after giving birth if breastfeeding. So, it’s smart to continue with your pregnancy multi after delivery to prevent potential deficiencies.

FAQ: Folic Acid During Pregnancy

Which form of folic acid is best during pregnancy?
The most absorbable form of folic acid is folate, which is a natural form and has higher bioavailability than the synthetic form, folic acid.

What happens if you don’t take folic acid?
If you don’t take folic acid, there’s no need to panic immediately; the chance of having a baby with spina bifida or an open skull is very small. However, the advice is, if you are still within the first 10 weeks of pregnancy, to start taking it anyway, as every little bit helps.

Is it a problem if you forget folic acid once?
It’s not a problem if you forget to take folic acid once. If it’s within a reasonable time, take it anyway or resume your usual routine the next day.

What if you start folic acid too late?
If you have an unplanned pregnancy and start folic acid too late, the advice is still to use it until 10 weeks of pregnancy. Or, of course, a pregnancy multi containing folic acid.

When should I take folic acid during the day?
Choose a fixed time of day to take folic acid, making it a routine like brushing your teeth. Morning is preferred for taking folic acid.

Good to Know

Are you pregnant or planning to become pregnant? Folic acid is essential! Start at least 4 weeks before conception and continue until 10 weeks after fertilisation. Keep taking it during breastfeeding as well. For vegetarians and vegans, it is especially important to combine folic acid with a good pregnancy multi. Take care of yourself and your baby. Start taking folic acid on time and give yourself and your little one the best possible start!