The Importance of Pre-Pregnancy Folic Acid

Planning for a baby? One of the most important things you can do—even before you conceive—is to start taking folic acid. This simple step can prevent serious birth defects and support a healthy pregnancy.

What is Folic Acid?

Folic acid is the synthetic form of folate (vitamin B9), a nutrient crucial for cell growth and development. During pregnancy, your body needs extra folate to support the rapid cell division of your growing baby.

Why is it So Important?

Folic acid plays a critical role in preventing neural tube defects (NTDs)—serious birth defects of the brain and spine, including:

• Spina bifida - The spine doesn't close completely
• Anencephaly - Large parts of the brain and skull don't develop

When Should You Start Taking Folic Acid?

At least 3 months before trying to conceive.

The neural tube forms during the first 28 days of pregnancy—often before you even know you're pregnant. That's why it's crucial to start supplementation before conception.

How Much Do You Need?

• 0.4 mg (400 mcg) daily - For most women planning pregnancy
• 4-5 mg daily - For women with a previous pregnancy affected by NTD or taking certain medications

Always consult your doctor for the right dosage for your situation.

Food Sources of Folate

While supplements are important, you can also get folate from food:

Kerala-Friendly Folate-Rich Foods

• Leafy greens - Cheera (spinach), moru (buttermilk) greens
• Legumes - Payar (green gram), kadala (chickpeas)
• Citrus fruits - Oranges, lemons
• Fortified foods - Some breads and cereals
• Papaya
• Beetroot

Important: While these foods are healthy, they likely won't provide enough folate on their own during pregnancy. Supplements are still recommended.

For Partners Too

While folic acid is most critical for women, some studies suggest that folate may also support male fertility. Partners can benefit from a healthy diet rich in folate when planning for a baby.

Other Pre-Pregnancy Nutrients

Besides folic acid, consider:

• Iron - Prevent anemia during pregnancy
• Calcium - For your baby's bone development
• Vitamin D - Supports bone health and immunity
• Omega-3 fatty acids - For brain development

Additional Pre-Pregnancy Steps

1. Stop smoking and avoid alcohol
2. Reach a healthy weight before conception
3. Manage chronic conditions (diabetes, hypertension, thyroid)
4. Update vaccinations (esp. rubella)
5. Review medications with your doctor

Planning for pregnancy is one of the most important journeys you'll embark on. Starting with folic acid is a simple, affordable, and highly effective way to give your future baby the best start in life.