Taking Folic Acid While Pregnant: 3 Hints

Eating a diet rich in folic acid during pregnancy is the best way to protect yourself from neural tube defects. By reading today’s article, you will learn what taking folic acid should look like during pregnancy.

Doctors recommend  taking folic acid from the moment you make the decision to become pregnant. Do you know how to take folic acid during pregnancy?

In today’s article, we have put together the most important tips for taking folic acid during pregnancy. You can’t miss them! Remember that consuming folic acid plays a key role in reducing the risk of developing neural tube defects.

Why is taking folic acid during pregnancy so important?

Folic acid is a vitamin that belongs to the group of vitamins B complex, also known as vitamin B9, folate or folate. It plays a key role because:

• It helps to break down, use and create new proteins. For this purpose, it works with vitamins C and B12.
• It protects against anemia by helping to produce red blood cells.
• It helps to produce DNA.
• It protects against neural tube defects. They can appear in the area of ​​the brain, spine or spinal cord.

The recommended daily intake before and during pregnancy is 400 mg. It is extremely important to adhere to this dose as folic acid plays a key role in the development of your baby’s organs and tissues.

Tips to help you take folic acid during pregnancy

1. Take supplements with folic acid

Go to your doctor and ask him or her about the correct dosage of folic acid supplements. Typically, the recommended daily intake is between 400 mg and 600 mg. Your doctor will be able to tell you if you should include supplements in your diet and how many should be.

Once you know the correct dose, remember to take your folic acid at the same time each day. Making a habit of yourself is the best way to remember to take your supplements. You can even set an alarm on your mobile to remind you.

Remember that if for any reason you miss a dose of the supplement, you shouldn’t take two tablets to make up for it.

Store supplements in a cool, dark place out of the reach of children. Consume them with a glass of water. Many people take the pills with just a sip of water. We recommend drinking a full glass. Thanks to this, it will not only be easier for you to swallow the pill, but also to stay hydrated.

2. Include folic acid-rich foods in your diet

It is extremely important to take folic acid during pregnancy. This is why we recommend that you consume folate-rich foods on a regular basis. Let’s look at some of the options:

• Green vegetables: First of all, eat spinach as it covers 63% of your daily folate requirements.
• Asparagus: Did you know that one cup of asparagus covers 60% of your daily folate requirements?
• Legumes: These are mainly lentils. Half a cup will cover 50% of your daily vitamin B9 requirement in pregnancy.
• Avocados: Just half a cup of this fruit covers 30% of your daily requirement.
• Broccoli: They are high in fiber, vitamin C, calcium, and of course folic acid.

Note: Eat raw foods whenever possible as cooking can affect the nutritional value of your food.

3. Read grocery labels when you buy groceries from the store

Nowadays, many foods are fortified with folic acid. You can check its contents by reading the labels. Among the enriched foods you will find breakfast cereals, flour, rice and pasta.

However, as always, we emphasize: always consult your doctor before taking any medications, even if they are just vitamins. Remember that your doctor should adjust the dose to your needs. In addition, some medications may interfere with the absorption of other vitamins and minerals.