Folate and folic acid if you want to have children

If you want to become pregnant, you should make sure you are getting enough folate or take folic acid, the synthetic form of the vitamin folate, before you get pregnant. This is important to reduce the risk of pregnancy complications such as miscarriage or premature birth, low birth weight and placental abruption. By consciously raising your folate level, you create optimal conditions in your stomach for growing life even before conception.

Why is folic acid so important when trying to have children?

At the beginning of pregnancy, a human being with more than 100 billion cells slowly develops from the single egg cell. The structure on which your child’s central nervous system will later be based is already formed in the second to third week of embryonic development. The intake of folate is therefore important for the healthy development of your baby, as the vitamin supports these processes. In our article “ Folic Acid in Pregnancy ” you can find out more about the importance of folate in pregnancy.

Folic acid if you want to have children: yes or no?

Since many expectant mothers do not even know that they are pregnant during the first few weeks after conception, it is an advantage if you start consciously increasing your intake of folate before conception. You can only ensure that your child is supplied with the vital B vitamin right from the start if you plan early. It is best to increase your folate intake from the moment you stop taking the pill.

How much folate do you need?

According to the guidelines of the German Society for Nutrition (DGE) , the daily requirement of folate from food for adults and adolescents is around 300 micrograms. During pregnancy, the requirement increases by 50%, so that 550 micrograms (pregnant women) or 450 micrograms (breastfeeding women) per day are recommended during this time. Since the body cannot produce folate itself, you must try to cover your needs with the help of your diet.

Which foods contain folate?

Folate is mainly found in liver and green vegetables such as spinach, broccoli or Brussels sprouts. But cauliflower, egg yolk, asparagus, legumes and whole grains are also good sources of folate. When it comes to fruit, oranges, bananas and mangoes are particularly rich. Just browse through our nutrient-rich recipes for the time you want to have children . When putting this together, we paid particular attention to foods containing folate.

What to watch out for when cooking?

Folate is very sensitive, which is why you should pay attention to a few things when preparing a meal. It is best to cook with fresh ingredients, as long storage can reduce the folate content of a food. In addition, folate is highly water-soluble and heat-sensitive, which is why you should pay attention to careful preparation. In order to be able to absorb as much of the folate contained in food as possible, it is advisable to eat suitable products raw.

Are folic acid supplements necessary?

Since folate is so sensitive, it is almost impossible to meet daily needs naturally. In order to cover the required amount solely through food, you would have to eat around 16 oranges a day, for example. The German Society for Nutrition therefore recommends women who want or could become pregnant and pregnant women in the first trimester to also take a preparation with 400 micrograms of synthetic folic acid in order to keep the folate level constant and thus ensure optimal care for your child and reduce the risk of to reduce malformations. However, always consult your gynecologist before taking it.

The following therefore applies: The additional supply of folic acid during pregnancy is important for the healthy development of your child. That’s why you should start consciously raising your folate levels before you conceive. Folic acid preparations are a good way to ensure an adequate supply. However, it should also be clear that such preparations should only ever be a supplement to a healthy diet, not a substitute.