“I just found out I’m pregnant and I haven’t been taking folic acid. What should I do?”
This is a question we often receive through AskUs@marchofdimes.org. The good news is that no matter when you find out you are pregnant, you will still benefit from taking a daily prenatal vitamin that contains 600 micrograms (mcg) of folic acid.
Folic acid is B vitamin that every cell in your body needs for normal growth and development. It helps your body make red blood cells that carry oxygen from your lungs to all parts of your body.
Before pregnancy, we recommend taking a daily multivitamin that contains 400 mcg of folic acid to help prevent birth defects of the brain and spine, or neural tube defects. As soon as you find out you are pregnant, begin taking a daily prenatal vitamin with 600 mcg of folic acid. Your health care provider can prescribe prenatal vitamins for you, or you can get them over the counter without a prescription – just be sure to check the label.
Folic acid is important before and during early pregnancy to prevent neural tube defects in your baby. However, a pregnant woman needs extra folic acid throughout her pregnancy to help her produce the additional blood cells her body needs. Folic acid also supports the rapid growth of the placenta and your baby, and is needed to produce new DNA (genetic material) as cells multiply.
If you have not been taking a multivitamin that contains folic acid up until now, perhaps you have been getting folic acid from food sources. Fortunately, in the United States, most grain products are fortified with folic acid (such as cereals, breads, pasta, etc.), so you are likely getting a certain amount of folic acid from your diet. Products that say “enriched” or “fortified” usually contain folic acid, but check product labels to be sure.
You also can get folic acid from some fruits and vegetables. When folic acid is naturally found in a food, it’s called folate. Foods that are good sources of folate are:
- Beans, like lentils, pinto beans and black beans
- Leafy green vegetables, like spinach and Romaine lettuce
- Peanuts (But don’t eat them if you have a peanut allergy)
- Citrus fruits, like oranges and grapefruit
- Orange juice (From concentrate is best)
Folic acid is very important throughout your pregnancy, so even if you have been eating the foods listed, you should still take a prenatal vitamin with the recommended amount of folic acid.
Have questions? Text or email us at AskUS@marchofdimes.org