Folic acid and vitamins are especially vital for the unborn child during pregnancy. This is because an adequate intake can help prevent birth defects, as the body’s need for vitamins in general—and folic acid in particular—nearly doubles. While a woman normally needs 400 mg of vitamin B9 daily, the dose is increased to 600 to 800 mg during pregnancy and even when planning to conceive. Even though vitamins and folic acid are a hot topic during pregnancy, only 7% of all women planning a pregnancy take a high-quality vitamin supplement. Yet adequate intake is especially important in the first few months, as these nutrients are essential for the fetus’s optimal development.
Folic Acid and Other Vitamins in Food
Many foods contain beneficial vitamins, but many cooking methods destroy these valuable nutrients. For this reason, expectant mothers should avoid prolonged cooking to preserve 50–90% of the folate content. Folic acid and vitamins during pregnancy are found primarily in the following foods:
- Green leafy vegetables are rich in folic acid
- Broccoli and kale
- Soybeans
- Eggs
- Milk and orange juice
- Legumes
- Whole-grain products
- Carrots and honeydew melon contain vitamin A
- Lamb's lettuce and mango also provide valuable nutrients
By the end of pregnancy, the energy needs of both mother and child increase by only 300 calories. You don’t have to eat for two, even if the strange cravings of pregnant women sometimes suggest otherwise. Nevertheless, optimizing your folic acid intake early on is important for fulfilling your long-held desire to have a child and for the baby’s healthy growth.
Folic Acid and Vitamins During Pregnancy
To be absolutely sure, work with your gynecologist to select the appropriate vitamin supplement for the duration of your pregnancy. This ensures an adequate supply of folic acid and vitamins during pregnancy and guarantees that your baby receives all the nutrients necessary for healthy development.
