Folic acid: Top foods to intake before pregnancy

When trying to increase the chances of a healthy pregnancy, researching essential diets, vitamins and supplements can be time consuming and contradictory. There are some common misconceptions about the use and benefits of folic acid which arise when navigating this information. At IVI, our team of specialists are here to provide insight into your fertility, debunking the myths and sharing information about how to prepare for pregnancy. In this blog we discuss the benefits of folic acid when trying to achieve pregnancy and address some commonly asked questions about its uses. 

What is the Role of Folic Acid in Pregnancy?

When trying to conceive, either naturally or through IVF, one essential nutrient you should consider incorporating into your diet is folic acid. Folic acid, also known as folate, is a B vitamin that plays a crucial role in the development of a healthy baby during pregnancy. It is essential for the formation of the neural tube, which develops into the baby’s brain and spinal cord. It is recommended that women consume an adequate amount of folic acid before and during pregnancy to reduce the risk of birth defects such as spina bifida and anencephaly.

Can I Use Folic Acid to Get Pregnant?

While folic acid is essential for a healthy pregnancy, it is not a fertility treatment. However, maintaining optimal levels of folic acid in your body can support overall reproductive health and increase the chances of a healthy pregnancy. If you’re experiencing difficulty achieving pregnancy, booking an initial scan and consultation will enable our experts at IVI to provide guidance as to the best steps to take.

How Much Folic Acid is Recommended When Pregnant?

The CDC (Centre for Disease Control and Prevention) advise that the daily intake of folic acid for pregnant women is 400 micrograms (mcg).  It is important to start taking a prenatal vitamin containing folic acid before conception and continue throughout the pregnancy to meet the increased demand for this essential nutrient. Folic acid levels can also be increased by maintaining a diet that is fortified with folic acid. To ensure you are getting enough folic acid in your diet, here are some top foods you should consider including:

• Leafy Green Vegetables: Spinach, kale, and other leafy greens are rich sources of folic acid. They are not only nutritious but also easy to incorporate into your meals.
• Citrus Fruits: Oranges, grapefruits, and lemons are high in folic acid. Enjoy a glass of fresh orange juice or add citrus fruits to your salads for a boost of this essential vitamin.
• Legumes: Beans, lentils, and chickpeas are excellent sources of folic acid. These are versatile ingredients that you can include in soups, stews, and salads.
• Avocado: Avocado is not only delicious but also a great source of folic acid. Add slices of avocado to your sandwiches or salads for a healthy dose of this vitamin.
• Fortified Foods: Some foods, such as breakfast cereals, bread, and pasta, are fortified with folic acid. Check the labels to ensure you are choosing products enriched with this essential nutrient.

Which Foods to Avoid When Taking Folic Acid?

When taking folic acid supplements or consuming folic acid-rich foods, it is important to avoid excessive alcohol consumption and smoking, as these can interfere with the absorption and utilisation of folic acid in the body. Additionally, certain medications may interact with folic acid, so consult your GP for personalised advice.

How Long After Folic Acid Will I Get Pregnant?

Folic acid does not directly impact fertility or the timing of conception. We recommend to start taking folic acid supplements at least one month before trying to conceive to ensure optimal levels of this important nutrient in your body. The time it takes to get pregnant can vary for each individual and may depend on various factors beyond folic acid intake.

By incorporating folic acid-rich foods into your diet and following the recommended guidelines for folic acid intake before and during pregnancy, you can support a healthy pregnancy and reduce the risk of birth defects. Our specialists at IVI can provide recommendations and advice, to answer any of your questions on prenatal nutrition, during your initial consultation.