Folate and folic acid before pregnancy – what you need to know

Folic acid and folate are essential for giving your baby the best possible start in life. That’s why it’s important to get proper nutrition and maintain a balanced diet already when planning for pregnancy. One of the most important vitamins for both mother and baby is vitamin B9, which occurs naturally in food as folate and is available as a supplement in the form of folic acid.

But did you know that folate and folic acid are important even before you become pregnant?

This article offers a practical guide for those planning a pregnancy and wanting to understand how folic acid and folate can support the body during this crucial phase. Many people wonder when to start taking folic acid and how long to take it before pregnancy – is it one month, three months, or longer? We also explain why dosage matters during pregnancy planning and whether it’s possible to get enough folate without supplements.

Folate, folic acid and pregnancy: when to start taking folic acid?

Folate contributes to maternal tissue growth during pregnancy. Folate and folic acid play a central role right from the very beginning, as it contributes to maternal tissue growth during pregnancy. In the early weeks of the pregnancy, this vitamin is needed for increasing the mother’s red blood cell mass for the growth of maternal tissues.

Many women get only small amounts of folate from food – on average around 250 micrograms per day. Before pregnancy, it can be helpful to review your diet to increase folate intake.

Folic acid is recommended as a daily supplement of 400 micrograms. Start taking folic acid at least one month before pregnancy and continue throughout the first trimester (at least the first three months), while also eating foods rich in folate.

Folate from food during pregnancy – best sources

You get folate from many fiber-rich foods such as vegetables, berries, fruits, and whole grain products. Especially green leafy vegetables like spinach and kale are rich in folate. Legumes and nuts are also good sources.

Folate can be found in:

• Legumes: Beans, chickpeas, lentils, peas.
• Green leafy vegetables: Spinach, arugula, kale.
• Cabbage family: Broccoli, Brussels sprouts, cauliflower.
• Fruits and berries: Strawberries, raspberries, blackberries, citrus fruits.
• Whole grain products: Bread, cereals, and grains made from whole grain.

When cooking vegetables, it’s good to know that some folate is sensitive to heat and can break down during cooking. That’s why it’s often better to steam them briefly rather than bake them for a long time, or enjoy them raw when suitable. But most importantly, the vegetables should taste good and not be left on the plate!

Can you continue folic acid while breastfeeding?

• Producing breast milk requires both nutrients and energy, and it’s important that both you and your baby get enough nutrients.
• Infants receive folate through breast milk. For breastfeeding mothers, the recommended daily intake of folate is 490 micrograms.
• Babies of mothers who do not breastfeed receive nutrients and vitamins through infant formula.
• Continue eating folate-rich foods after childbirth. Both you and your baby need nutrients to feel well.

Folic acid checklist

1. Start folic acid supplements in good time

The Swedish National Board of Health and Welfare and the Swedish Food Agency recommend that anyone planning to become pregnant start taking a daily supplement of 400 micrograms of folic acid at least one month before pregnancy.

2. Continue during the first trimester

The supplement should be taken daily at least throughout the first trimester (up to week 12 of pregnancy).

3. Eat folate-rich foods

It’s important to eat foods naturally rich in folate, such as legumes, green leafy vegetables, cabbage family vegetables, and whole grain products.

Sources:
Livsmedelsverket, Socialstyrelsen, 1177 Vårdguiden.