As soon as you start thinking about the topic of wanting to have children and pregnancy , it won’t be long before the keyword folic acid comes to your attention.
“Make sure you get enough folic acid!”, “I hope you’re taking folic acid?” or “It’s important that you pay attention to your folic acid levels!” are the phrases you’ll hear from well-meaning people.
That’s all well and good. But perhaps you’d like to know more about it. We’ve compiled the most important questions and answers about folic acid .
What is folic acid and what does the body need it for?
Folic acid is one of the B vitamins and is also known as vitamin B9 or folate. Our body cannot produce it itself, but it is needed for blood formation and a whole range of metabolic processes. Among other things, folic acid plays an important role in all growth processes in the body.
How much folic acid does an adult need?
According to the German Nutrition Society, adolescents and adults should consume 300 micrograms of folic acid daily. For women trying to conceive and pregnant women, the recommended amount increases to 800 micrograms.
Taking more folic acid than recommended is of no benefit. Your body can’t utilize the excess vitamin, and it’s excreted in the urine. Too much can actually be harmful, so please stick to the recommended amount.
However, underdosing is a bigger problem in Germany. About two-thirds of all adults are below the recommended guideline.
Folic acid and men’s health
Adequate folic acid intake is also important for men, especially if they are trying to conceive. Folic acid can improve sperm quality and thus increase the chances of pregnancy . A balanced diet with folic acid-rich foods can help with this.
How can I give my body more folic acid?
For example, through diet. The best sources of folic acid are legumes (lentils, beans, chickpeas), yeast, and grain germ (e.g., wheat germ). Green leafy vegetables such as spinach, asparagus, or lettuce, and other vegetables such as broccoli, kale, avocado, carrots, tomatoes, Brussels sprouts, and radishes also contain vitamin B9.
Whole grain products, soybeans, oranges, bananas, egg yolks, meat (especially liver), fish, nuts and milk should also be on your menu.
Important : Folic acid is sensitive to light and water. Wash your leafy vegetables only briefly and don’t overcook them.
Plan dishes like lentil salad with spinach and oranges to combine a variety of folic acid-rich ingredients. Smoothies with avocado, banana, and spinach are also a delicious way to meet your daily intake. This is an easy and delicious way to incorporate folic acid into your daily routine.
In some countries, such as the USA and Canada, certain foods, such as flour, are legally fortified with folic acid to prevent deficiencies in the population. This is not the case in Germany, which is why adequate intake through diet or supplements is particularly important. However, there are also some fortified foods in Germany, such as certain breakfast cereals or iodized salt with folic acid, which can be a useful supplement
How do I know if I have a folic acid deficiency?
Symptoms of a folic acid deficiency can include fatigue, poor concentration, irritability, pale lips, eyelids, and gums. Sometimes, sleep disturbances, palpitations, ringing in the ears, dizziness, and a disturbed sense of taste occur. Mucous membrane inflammation, weight loss, and diarrhea are also possible symptoms.
If you’re unsure, ask your doctor for a blood test. As soon as you tell them you’re trying to get pregnant or are already pregnant, they’ll probably perform the test anyway.
In addition to physical symptoms, a folic acid deficiency can also affect mental health. Studies suggest that low folic acid levels are associated with depressive moods and cognitive impairment. Adequate folic acid intake could therefore not only prevent physical complaints but also support mental well-being.
Why is folic acid so important during pregnancy?
Folic acid is one of the most important vitamins during the first three months of pregnancy. It is responsible for the development of the unborn child’s central nervous system.
A deficiency can, in extreme cases, result in spina bifida, cleft lip and palate, or other deformities. Premature births are also attributed, among other things, to a folic acid deficiency in early pregnancy.
Long-term consequences of folic acid deficiency
Folic acid deficiency can be problematic not only during pregnancy. Long-term folic acid deficiency in adulthood can increase the risk of cardiovascular disease and certain types of cancer. It is therefore recommended to ensure a continuous, adequate supply of folic acid even after pregnancy to avoid long-term health problems.
When does it make sense to take tablets?
The required 800 micrograms per day during pregnancy are difficult to meet through diet alone. Therefore, women who are trying to become pregnant and those who are already pregnant should consider taking supplements until the twelfth week of pregnancy.
If everything goes normally, you can get folic acid again from the 13th week of pregnancy through plenty of vegetables and fruit or iodized salt that is enriched with folic acid.
Be sure to talk to your gynecologist about this. They’ll tell you what to consider when choosing a medication.
What happens after birth?
As soon as your baby is born, you should again pay close attention to foods containing folic acid. This is especially important if you are breastfeeding. The nutrient then enters your baby’s bloodstream via breast milk, promoting growth and organ development.
According to experts, infants under four months old need 60 micrograms per day, while babies between four and twelve months should consume 80 micrograms per day. To ensure this, breastfeeding mothers need 600 micrograms of the vitamin daily.
Children also need folic acid; the DGE recommends an intake of 300 micrograms per day, which is quite easy to achieve with a healthy diet.
