Why is folic acid important?
Women who take folic acid supplements and eat a diet rich in folate before becoming pregnant and during the first few weeks of pregnancy have a smaller chance of having a baby born with a Neural Tube Defect or NTD. NTD's are a group of serious birth defects. Spina bifida is the most common NTD.

You can help prevent NTDs by taking 0.4 milligrams (400 micrograms) of folic acid every day from a vitamin supplement. You should not take more than 1.0 milligrams per day without consulting your doctor or health practitioner. If you take folic acid in a multivitamin supplement, be sure it does not contain more than 10,000 IU of preformed* vitamin A. Too much preformed vitamin A could increase the risk of birth defects.

*Preformed vitamin A is often listed as vitamin A acetate or succinate or palmitate. Beta-carotene is not preformed vitamin A.

You should also eat a healthy diet that includes good sources of folate every day.

Good dietary sources of folate are:

• Cooked dried beans, peas and lentils
• Spinach, asparagus, romaine lettuce, beets, broccoli, corn, peas, tomato juice, vegetable juice cocktail, Brussels sprouts, gai-lan, bok choy
• Orange juice, canned pineapple juice, cantaloupe, honeydew, canned grapefruit juice, bananas, raspberries, grapefruit, strawberries
• Enriched grain products like pasta, cereals and bread; whole grain breads and cereals
• Peanut butter, sunflower seeds

You should continue to take folic acid supplements and eat foods high in folate throughout your pregnancy.

For more information, see the tip sheets below:

Fruits and Vegetables to Help Build a Healthy Baby
Over 4000 Reasons to Eat Your Fruits and Vegetables!
Everyone Can Eat More Fruits and Vegetables!
Making Room for Fruits and Vegetables
Fruits and Vegetables for Children and Families
Buy Local, In-season Fruits and Vegetables

Pregnancy and Nutrition: Spina Bifida and Folic Acid (BC HealthFile #38c)

Canada ’s Food Guide to Healthy Eating and Physical Activity

Dial-A-Dietitian