If a woman is planning to conceive, or has just found out she is pregnant, she should immediately begin taking at least 400 mcg of folic acid. According to kidshealth.com, this important nutrient prevents severe birth defects, including "spina bifida (an incomplete closure of the spinal cord and spinal column), anencephaly (severe underdevelopment of the brain), and encephalocele (when brain tissue protrudes out to the skin from an abnormal opening in the skull)." Folic acid ensures proper cellular division and function and greatly reduces the risk of these Neural Tube Disorders (NTDs). In addition, folate reduces a child’s risk of developing cleft lip or cleft palate. In short, a simple vitamin can prevent a world of pain and complication for a newborn.
These birth defects usually occur in the first four weeks of pregnancy. Since women often do not find out they are pregnant until after this point, it is critical that every woman takes a supplement with 400 mcg of folic acid every day. Once a woman finds out she is pregnant, she should discuss with her obstetrician increasing her intake of folic acid to at least 600 mcg per day.
Where To Find Folic Acid
While most specialists agree that it is difficult to get enough folic acid through diet alone, women can boost their folic acid intake through a variety of food products, including:
- Spinach
- Kale
- Asparagus
- Broccoli
- Lima Beans
- Brussel sprouts
- Avocados
- Orange juice
- Enriched whole grains
- Certain breakfast cereals
- Certain pastas
- Certain rice products
- Lentils
- Beans
- Chickpeas
- Chicken and beef liver
- Oatmeal
However, a folate vitamin supplement is always recommended as the primary source of folate. Keep in mind that people cannot overdose on folic acid; the body will simply flush out any excess quantities.
Other Benefits of Folic Acid
Folic acid has also been found to have benefits for men and women alike. According to the March of Dimes, folate assists in the production of normal red blood cells and can reduce the risk for a heart attack or stroke, protect against colon and cervical cancer, and reduce the risk for Alzheimer’s disease.
Since many pregnancies are unplanned, women of childbearing age should take folic acid as a matter of course. By doing so, the woman is preventing serious neural tube defects in her newborn and consequently, a life of serious complication and suffering for her child. However, men and women alike can benefit from taking folate, and should take this essential supplement every day for maximum health benefits. While folic acid can be found in a variety of food products, a supplement containing at least 400 mcg is always recommended.
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