What is folic acid?
A vitamin provided by the diet
Also called vitamin B9, or folates, folic acid is an essential vitamin for the proper functioning of our body. Its name comes from “folium” which means leaf in Latin, because many leafy foods, like cabbage, contain folates.
Folic acid is the synthetic form added to certain foods (fortified foods and dietary supplements) whereas folates encompass the form naturally present in foods.
In any case, they belong to the same family of molecules, which are not synthesized by our body and must therefore be provided externally, that is, through our diet.
Essential during pregnancy
Vitamin B9 is involved in the growth and cell renewal, so it is particularly important during pregnancy, when the embryo is in continuous development.
Read also | How to choose your folic acid: a pharmacist’s buying guide
In cases of significant folate deficiency, malformations of the nervous system can occur. These malformations can affect the growth of the brain and spinal cord (spina bifida) of the embryo.
Folic acid is therefore essential from the very earliest stages of pregnancy, and even before conception.
When and how to take folic acid?
Before pregnancy and during the 1st trimester
In order to significantly reduce the risks of growth retardation or serious malformations in the unborn baby (notably cleft lip and neural tube defects), folic acid is prescribed by the doctor before pregnancy or as soon as pregnancy is confirmed.
Indeed, folic acid is essential for the proper closure of the neural tube. This process occurs between the 21st and 28th day of pregnancy and is necessary for the proper functioning of the nervous system.
Studies have shown that low levels of folic acid in the body may be linked to an increased risk of depression.
Given that pregnant women are more prone to depression during pregnancy and after childbirth (postpartum depression), an adequate intake of vitamin B9 is all the more recommended.
Why take it before pregnancy?
Some studies show that taking folic acid before pregnancy promotes fertility.
Indeed, MTHFR (Methyl-tetrahydrofolate) is an enzyme that has a very specific function in the folate cycle (the cycle that converts folic acid into its active form).
Its role is to convert folic acid (B9) into 5MTHF (5 Methyl-tetrahydrofolate), the bioactive form of vitamin B9. The role of active folic acid, 5MTHF, is essential for the quality of oocytes, spermatozoa, and the endometrium.
In men, sperm count would increase after folic acid supplementation combined with zinc sulfate.
Recommendations during pregnancy
The recommended nutritional intake for adult women is 400 micrograms per day of vitamin B9. This need is doubled during the first trimester of pregnancy (800 µg/day).
The HAS (French National Authority for Health) therefore recommends the systematic prescription of a vitamin B9 supplement at a dose of 400 µg (0.4 mg) per day from the time pregnancy is desired and at least 4 weeks before conception and until the 10th week of pregnancy (12 weeks gestational age).
This supplementation is in addition to the 300 to 400 µg that should be provided daily by the diet.
Interactions and side effects
Although they are infrequent, adverse effects are significant if the ingested dose exceeds 1 mg per day (notably nervous system disorders).
In cases of confirmed vitamin B12 deficiency, folic acid intake can be harmful because it can cause or worsen neurological disorders related to vitamin B12 deficiency.
Before taking any vitamin B9, it is important to have a blood test.
With or without a prescription?
If you become pregnant or are planning to have a child in the coming months, your doctor will prescribe folic acid.
As it is a dietary supplement, you can also find it at pharmacies without a prescription. Make sure to eat a balanced diet rich in vitamin B9 to avoid any deficiency.
Before any supplementation, consult a doctor.
Where can we find it in our diet?
Foods rich in folic acid
Outside of pregnancy and with a balanced diet, it is possible to meet our vitamin B9 needs.
But if you want to become pregnant, make sure to include this vitamin daily in your diet. By varying your diet, vitamin B9 can be found in all your meals!
Vitamin B9 is found in:
- Green vegetables: cabbages, broccoli, spinach, salads, …
- Starchy foods and dried legumes: lentils, chickpeas, kidney beans, potatoes, brown rice…
- Dairy products: yogurts, cheeses (soft-ripened and blue-veined), fresh cheese (fromage blanc)…
- Meats/eggs: notably poultry livers and eggs.
- Poultry liver: 1440 μg/100g
- Chickpea flour: 437 μg/100g
- Dried white beans: 300 μg/100g
- Raw spinach: about 200 μg/100g
- Muesli enriched with vitamins and minerals (average food): 196 μg/100g
To vary your meals and stock up on vitamin B9, pair a dried legume with a green vegetable, make vegetable gratins, or play with colors on the plate around a salad, for example.
How to properly store vitamin B9
A fragile, water-soluble vitamin, vitamin B9 degrades rather quickly if the foods that contain it are not stored and cooked properly.
To be sure of consuming most of the vitamins in your vegetables, limit prolonged rinsing, don’t overcook them, prefer steaming and don’t keep them in the fridge or exposed to the air for too long.
In good conditions, your salads, cabbages and other greens such as spinach will help you stock up on folic acid.
