Folic Acid: Essential for Baby's Early Development & Health

As a mother, you want to do everything in your power to make sure you give birth to a healthy and strong baby. You eat healthy, take care of your body, and get plenty of rest as recommended. But when you're growing a whole other human inside you, you need some additional help. This is where supplements like folic acid come into the picture.

A deficiency of folic acid can cause neural tube defects (NTD) in newborns, putting even your health at risk. A 10-year observational study conducted in India saw NTD is prevalent in 3.9 per 1000 live births. So, in this article, we will learn more about the benefits of folic acid in pregnancy and its importance as a supplement. 

Folic acid, a B vitamin, is a synthetic form of folate found in fruits, vegetables, fortified foods, and nuts. It helps your body make new red blood cells and DNA. These healthy red blood cells help carry oxygen to all body parts, ensuring healthy growth for your baby. 

While consuming folic acid tablets has numerous benefits, it is a must-have before and during pregnancy. Taking folic acid before you get pregnant reduces your risk of anaemia. It is a condition where the body does not have enough healthy red blood cells. On the other hand, the vitamin ensures proper organ development of the foetus by reducing the chances of birth defects when taken during your early pregnancy. 

Folic acid is one of the 8 B vitamins that help your body convert food into glucose, which is used to produce energy. So, if you are trying to get pregnant or have already conceived, consuming folic acid can significantly reduce pregnancy-related complications. 

Here are the benefits of consuming folic acid in pregnancy: 

• Reduced risk of NTD: Neural tube defects are serious birth defects affecting the baby’s brain and spine. Having folic acid regularly can prevent NTD that causes spina bifida (spinal cord defect), anencephaly, and encephalocele (brain defect).
• Foetus development: Consuming folic acid before and during pregnancy helps your foetus develop a healthy nervous system. It also reduces the risk of congenital heart defects and stillbirths.
• Reduces chances of miscarriage: Taking folic acid supplements before conception and during pregnancy reduces the chances of a miscarriage. It also minimises the risk of preterm birth, low birth weight, and health complications for the newborn.
• Placenta growth: A healthy placenta nourishes the baby in the womb with oxygen and nutrients. Consuming folic acid boosts placental development, which in turn helps with healthy foetal development.
• Reduced risk of preeclampsia: Having folic acid supplements lowers your risk of preeclampsia. It is a pregnancy-related condition, where you may experience uncontrolled high blood pressure.
• Boosts red blood cells: Folic acid aids in the production of red blood cells and helps prevent anaemia during pregnancy.
• Reduced foetal defects: Chances of a cleft lip occur when the baby’s upper lip or palate is not joint. Taking folic acid supplements reduces the chances of such birth defects. 

Prevention of Neural Tube Defects

The neural tube development of your baby starts around the third or fourth week of your pregnancy. The upper portion of the tube helps form the brain and skull. While the lower portion of the tube makes the spinal cord and backbone. It is vital to take the recommended dosage of folic acid during pregnancy because it is the only form of folate known to reduce the risk of NTD.

NTD takes place during early pregnancy, sometimes even before you know you are expecting. So, taking folic acid daily before you even begin trying for a baby can help prevent defects by more than 70%. The most common NTDs include spina bifida, anencephaly, and heart deformations. 

The usual dosage of folic acid recommended for pregnant women is 400 micrograms daily in the form of prenatal vitamins. But if you have had a history of delivering a baby with NTD, you need to have a higher dose of folic acid. Speak to your doctor regarding the dosage of folic acid before you begin trying for a baby. 

Reduction of Other Birth Defect Risks

Birthing a healthy baby is the top priority of every expecting mother. You could be doing everything right and yet, birth defects can not be avoided. But with extra care and caution, you can reduce the risk. Here’s how: 

• Prenatal care: Have your prenatal vitamins daily and ensure they include folic acid. Folic acid alone can prevent many severe birth defects early in your pregnancy. You can start consuming folic acid even before you get pregnant.
• Focus on overall health: Avoid drinking alcohol, smoking, or using recreational drugs. These can reduce risks of birth defects and unnecessary pregnancy complications.
• Health history: If you had a miscarriage or have experienced pregnancy with a birth defect in the past, inform your doctor. Once the cause of your condition is identified, you can reduce the risk of birth defects in your following pregnancy. 

Folic acid is an essential nutrient found in various foods, crucial for DNA synthesis and cell function. Here are some common sources to help you meet your daily requirements.

Supplements

Daily supplements are advised when you cannot meet your body’s naturally required folic acid needs through your diet. This is especially important before and during pregnancy to prevent NTDs. These supplements usually contain 400 to 800 micrograms of folic acid. After assessing past medical reports, your doctor will determine your dose.

Today, many vitamins available in folate, like 5-MTHF, are sold as natural. These are not the same as the folate present in fortified foods. So, speak to your doctor before consuming them. 

Fortified foods 

These foods don’t have naturally occurring vitamins and minerals but are fortified with essential nutrients to meet the needs of your changing body. These products are labelled as ‘enriched’ and include a wide variety of options like flour, bread, rice, and even breakfast cereals. 

To ensure you are getting enough folic acid, include a combination of supplements with fortified food in your pregnancy diet. 

Folic Acid-Rich Foods for Pregnancy

Here are some food options that are rich in folic acid: 

1. Legumes: The seeds of a plant, legumes, are an excellent source of folate. These include foods like beans (rajma, chana), peas (white and green matar), and lentils (dals).
2. Eggs: If you are a non-vegetarian, having an egg daily, can boost your folate and nutrient intake.
3. Greens: Leafy greens like spinach(palak) and moringa (drumstick) leaves are a good source of folic acid. Add it to your dals, pasta sauces, and soups to increase your daily intake.
4. Vegetables: Cruciferous vegetables like cabbage and broccoli are rich in folate. You can steam them with garlic, salt, and pepper or eat them as a traditional sabzi. Lady's finger or okra (bhindi), a more traditional option, is another good source of folic acid. Plus it is available all year long.
5. Whole grains: Love your good old fibre? Try including grains like broken wheat (upma, poha), millets (ragi), and barley (jau) in your diet. Not only are these rich in nutrients and folate, but less processed than maida and plain whole wheat flour (atta).
6. Fruits and nuts: Citrus fruits like oranges, mosambi, and lemons are rich in folate. You can eat the fruit or drink its juice. Nuts like peanuts and sunflower seeds also pack a good dose of folic acid and make excellent munching snacks.

Folic Acid Supplement Recommendations

Though folic acid or folate is found in many foods, is it enough? If you are trying to conceive or are already pregnant, you need enough folic acid to help your body grow a baby. It is essential for the baby’s neural development. 

Besides including a wide variety of healthy folate-rich foods like vegetables, fruits, nuts, and seeds, supplements are a must. They are an easy way to boost your folate consumption and improve overall health. 

You can start taking folic acid tablets at least three months before you conceive. It allows your body ample time to build up healthy red blood cells that protect your foetus from a range of NTDs. This is in case you have a planned pregnancy. 

In case you have had an unplanned pregnancy, you can start having folic acid from the day your test returns positive. Taking folic acid tablets (supplements) during the initial weeks of pregnancy (first 12 weeks) can significantly improve your baby’s health. It also reduces your risk of pregnancy issues when you have a healthy folate-rich diet along with supplements. 

Though folic acid supplements are not harmful, ask your doctor before starting your course. You may need a higher dose depending upon your medical history. 

Folic acid is a very important micronutrient for pregnant women and those trying to conceive. Most pregnant women, despite a healthy diet, do not consume enough folic acid, since it is water-soluble. So even if you are consuming a folate-rich diet, which you should, you need to increase your intake with a supplement.