January 7-13 is Folic Acid Awareness Week—a good time to ask yourself, “Am I getting enough folic acid?” As you think about that, read on to refresh your knowledge of this important nutrient.

What is Folic Acid?Folic acid is a B vitamin that helps the body to make new cells. When taken before and during pregnancy, it can help prevent brain and spinal cord defects. Some research also suggests that folic acid may protect women and men from stroke, colon cancer, and breast cancer.

Who Needs Folic Acid?While everyone needs folic acid for healthy cell growth, it is especially important for women who are or may become pregnant. That’s because when it is taken before and during pregnancy, folic acid can prevent serious neural tube defects of the baby’s brain and spine (e.g., spina bifida, anencephaly).

Nearly half of U.S. pregnancies are unplanned. Because neural tube defects happen in the first few weeks of pregnancy, before many women realize they are pregnant, the CDC and the U.S. Public Health Service urge every woman who may become pregnant (i.e., those who are of reproductive age and sexually active, not just those who are planning a pregnancy) to take folic acid every day.

Surveys find only 12 percent of women ages 18-45 know folic acid should be taken before pregnancy, and only about 40 percent of women report taking folic-acid containing vitamins before getting pregnant. Even though neural tube defects have decreased by 26 percent since the Food and Drug Administration mandated that flour be enriched with folic acid, it seems many women are still unaware of the need for this important nutrient.

How Much is Enough?According to the CDC and the U.S. Public Health Service, every woman who faces the possibility of becoming pregnant should take 400 micrograms (400 mcg) of folic acid every day. In order to have the greatest impact on baby’s health, women need to start taking folic acid before they become pregnant.

Health authorities recommend that folic acid be taken as a supplement or in breakfast cereal. Most women do not consume enough of the nutrient in their everyday diet, and there are many common items that block the absorption of folic acid such as antacids, aspirin, and alcohol. In addition, the synthetic form of folic acid is better absorbed than the naturally-occurring form, folate.

New this year, the March of Dimes and the Grain Foods Foundation have joined forces to create a new “Folic Acid for a Healthy Pregnancy” seal. This purple logo will appear on select grocery items to help women quickly and easily identify products that are enriched with folic acid.

RecommendationsThe following suggestions may help women to ensure that their intake of folic acid is adequate.

• Take a folic acid-containing vitamin every day. Check the label to be sure that it has 100% of the recommended daily amount of folic acid. The nutrient is sold in folic acid-only supplements or as part of many multivitamins.
• Make it part of your daily routine. Take your vitamin at the same time each day, so you won’t forget.
• Eat your cereal. Another easy means of getting enough folic acid each day is by eating breakfast cereal. Again, check the label to be sure that it has 100 percent of the recommended daily amount of folic acid. Also, check the serving size to be sure you’re eating a full serving of cereal and, thus, folic acid. Other food options are: lentils, asparagus, spinach, black beans, peanuts, orange juice, enriched breads and pasta, romaine lettuce, and broccoli.
• Look for the seal. Keep an eye out for the new purple logo described above, even when you’re not specifically planning a pregnancy.
• Don’t worry about “too much.” There is no known toxic level for folic acid. The CDC does not recommend consuming more than 1,000 mcg of synthetic folic acid a day, but consuming a folic acid supplement, eating a bowl of fully fortified cereal, and consuming a diet rich in folate would not be a problem.

Neural tube defects can have severe consequences (e.g., childhood paralysis from spina bifida, death from anencephaly). Daily supplements seem like a simple, harmless way to prevent them. So, ladies (and gentlemen), take your folic acid!Note: Health care providers may be interested in a new publication from the Association of Schools of Public Health (ASPH) and the March of Dimes, called “Advocating for Folic Acid: A Guide for Health Professionals.”also on baby gooroo®Survey Looks at Preconception Health IndicatorFolic Acid May Lower the Risk of Cleft Lip