Folic acid during pregnancy

What is folic acid?

Schwangerschaft Folsäuremangel | Lebensmittel, die reich an Vitamin B9 sind

Folic acid and folate: Folic acid belongs to the group of water-soluble B vitamins. The term folic acid applies only to the artificially produced vitamin B9. The natural B vitamin, which, for example, occurs in leafy vegetables, yeasts and legumes, is referred to as folate.

Especially in green leaves: The name folate (and the derivative folic acid) comes from the Latin folium for 'leaf'. In fact, green plant leaves and green vegetables such as spinach, kale, parsley and broccoli are particularly rich in folate. But also Liver, eggs and yeast contain high concentrations of the essential B vitamin.

Sensitive to heat and light: Like almost all vitamins, vitamin B also breaks down relatively quickly when exposed to light and oxygen. In addition, folate is water-soluble, so that when <LINK>cooking a large part of the vitamin is leached out into the cooking water. In folic acid supplements, however, the vitamin is stabilized and remains stable for a long time.

Not a vitamin produced by the body: The human body cannot produce vitamin B itself. That's why it's so important to get enough folate from food. This is not so easy, because folate is very unstable and is lost during longer storage or cooking processes.

Essential for metabolism: Folate or folic acid play an important role in the metabolic functions of the body. For cell growth and cell division, and thus also for the body's blood production, the vitamin is indispensable.

Why is folic acid important for my baby's development?

Schwangerschaft Folsäure | Lebensmittel, die reich an Folsäure sind

With pregnancy, the expectant mother's need for folic acid increases enormously. Adults normally need about 0.2–0.3 milligrams of folic acid per day, for pregnant women, in the first three months of pregnancy, a daily dose of 0.6–0.7 milligrams is recommended. On the one hand, this is because the mother's body has to increase its blood volume considerably during this time to supply the baby. On the other hand, during the first three months of pregnancy the foundations for all vital organs, the skeleton and the baby's nervous system develop. An adequate supply of folic acid is important so that the various cell division processes can take place.

Severe malformations as a consequence of folate deficiency

A folate deficiency during pregnancy can have devastating consequences for your baby. In most cases, the development of the neural tube is affected. The neural tube is the precursor of the central nervous system. During the course of pregnancy it develops into the spinal cord and the vertebral column. If cell maturation or division is disrupted due to a folate deficiency, neural tube defects such as spina bifida ('open back') or anencephaly ('open brain') can form. Preterm birth and congenital heart defects are also associated with folate deficiency during pregnancy.

Folic acid in pregnancy:

The most important questions

Can I meet my folic acid needs through diet alone?

Even if you pay close attention to your diet, it is not recommended to cover the folic acid requirement during pregnancy solely through foods. On the one hand, the folate concentration in most foods is relatively low. On the other hand, folate is unstable and breaks down as soon as it is exposed to light, air, or water. Folic acid supplements are therefore a sensible addition in the first trimester to a balanced, vitamin-rich diet.

Do folic acid supplements have side effects?

Normally there are no side effects from taking folic acid. However, it must be said that the various products available on the market have different compositions. Some manufacturers offer combined folic acid preparations with iodine and iron. Possible side effects such as digestive complaints or mood changes are therefore more likely due to the composition than to the folic acid itself.

Can the body store folic acid?

The body can store 1.2–1.4 milligrams of folic acid. That is enough for adults for at most four months, and for pregnant women about half as long.

Can I take too much folic acid?

An overdose of folic acid is possible but unlikely. To do so, at least 5.0 milligrams of folic acid would have to be taken daily for several weeks. Consequences of an overdose can include skin irritation, nausea and digestive complaints, sleep disturbances, or depression.

Which foods contain particularly high amounts of folate?

Yeasts and wheat germ or wheat bran contain particularly high concentrations of folate. Legumes such as lentils and animal products such as calf liver and eggs also contain a lot of folate. Fresh green vegetables like spinach, broccoli, asparagus, parsley and cress, as well as kale, are good sources of folic acid when eaten raw or cooked in a way that preserves vitamins.