Folate for women of childbearing age
Folate is a B-group vitamin which is especially important for women of childbearing age. Adequate intake of this vitamin has been shown to reduce the chances of a baby being born with a neural tube defect, such as spina bifida.
What is folate and why is it important?
Folate, also known as folic acid, is a B-group vitamin that is essential for good health. It is important for normal growth and development, especially in unborn babies where it helps the nervous system develop.
An adequate intake of folate is essential a month prior to pregnancy and during the first three months of pregnancy. During the early stages of pregnancy, growth of the baby is rapid. During the first four to six weeks of pregnancy, the neural tube closes and fuses. The neural tube later becomes the baby's brain and spinal cord.
A diet deficient in folate can increase the chances of the neural tube not closing properly, which can result in a neural tube defect, such as spina bifida. Around 350 births in Australia each year are affected by neural tube defects.
Where can I find folate?
Folate can be found in two forms in the food we eat, either as folate or folic acid. Folate is the naturally occurring form and is found in green leafy vegetables (such as spinach, broccoli and asparagus) and fruits (such as strawberries, oranges and bananas).
Folic acid is a form of folate that is added to foods, such as cereal and cereal-based products and some fruit juices. Always check the ingredient panel to make sure that these foods have the added folic acid in them as not all cereals and fruit juices are fortified with folic acid.
From September 2009, all wheat flour used for bread making in Australia will contain folic acid. This means that all breads (except organic bread) will be fortified with folic acid. This will help women of child-bearing age increase their intake of folate and folic acid.
How much folate and folic acid do I need - and how do I get enough?
Women of childbearing age should take in 400 micrograms of folate per day. Most women don't get enough folate from their diet, so it is recommended that pregnant women or those planning a pregnancy take a folic acid supplement. Of course, it's also important to eat foods that are high in folate. This will help ensure you meet you recommended intake each day.
The addition of folic acid to bread will help women reach their recommended intake of folate as three slices of bread will provide around 120 micrograms of folic acid.
Some women may be at higher risk of having a baby with a neural tube defect and may need higher amounts of folate. Your GP is the best person to determine your individual risk. Common reasons for increased risk include already having a baby with a neural tube defect or having a family history of neural tube defects.
Can I have too much folic acid?
The fortification of bread with folic acid is based on the best scientific evidence available. This evidence currently shows no adverse health effects at the levels of folic acid that will be present in bread. If you are concerned about your intake levels of folic acid, ask your GP or an Accredited Practising Dietitian for advice.
Tips to get enough folate in your diet
It is quite common for women to not be getting enough folate in their diet. The best ways to make sure you are getting enough folate before pregnancy are to:
- Take a supplement: the tablet form of folate is called folic acid and is available from pharmacies. You should ask your GP what dose of folic acid would be right for you.
- Eat foods naturally high in folate such as asparagus, spinach, Brussels sprouts, broccoli, oranges, orange juice, bananas and strawberries.
- Eat foods supplemented with folate such as bread and some breakfast cereals (look for the words 'high in folate' on the packaging).
An Accredited Practising Dietitian can help you to make dietary changes to make sure you are consuming the right amount of folate or folic acid in your diet, and that your diet is healthy both before and during pregnancy.
