Folic acid is a B vitamin, also known as folate, vitamin B9, B11. It is a water-soluble substance, sensitive to high temperatures. During pregnancy, a woman's need for folic acid increases two or even four times, which makes it the most important vitamin in the pregnancy menu. Be sure to read why!
Folic acid is needed by man from conception to later old age. However, due to its influence on the formation of the neural tube, it is of key importance during pregnancy, especially when the baby's neural tube is formed, i.e. a few weeks after conception (6 weeks from the first day of the last menstruation). In pregnancy, folic acid is involved in the process of creating the DNA code. Thus, it influences the growth and function of all body cells. Taking folic acid by a future mother protects the baby against serious defects, such as spina bifida, anencephaly or meningeal hernia. Doctors recommend that supplementation with this ingredient should be started in the period preceding pregnancy for at least 4-6 weeks and continued at least until the end of the first trimester (12 weeks of pregnancy). Many pregnant doctors recommend their patients supplementation with folic acid throughout the entire period of 9 months of pregnancy.
Where to find folic acid?
A valuable source of folic acid are:
1- raw dark green vegetables: spinach, broccoli, Brussels sprouts, lettuce, asparagus,
2- legumes: beans, peas,
3- whole grains of cereals,
4- citrus fruits.
However, due to the sensitivity of folic acid to temperature - during cooking, it loses about 70% of its properties, and the body is not able to store it for a long time. Therefore, it is impossible to cover the daily requirement for this ingredient solely with a healthy diet. In addition, our body is only partially able to absorb folic acid from food. The degree of folate absorption from individual food products varies significantly depending on the content of mono- and multi-glutamate derivatives and ranges from 30 to 80%, while in the case of synthetic folic acid, the bioavailability reaches almost 100%. For this reason, both expectant mothers and women who are just preparing to become pregnant are advised to supplement their diet with folic acid supplements.
Concerns that excessive consumption of folic acid may cause adverse health effects are usually unfounded, although the recommended doses (1 mg / day - unless there are medical indications to increase the recommended daily dose) should not be exceeded. It should be remembered that any vitamin supplementation during pregnancy requires prior consultation with the attending physician.