What are the best sources of folic acid if I am trying to conceive?
I am trying to conceive. What are the best sources of folic acid? Do supplements work well, or do I have to take tablets? For example, I have a bottle of Thorne Research Basic B Complex that contains folate as one of the ingredients.
The purpose of taking folic acid prior to conceiving and during the first trimester of your pregnancy is to significantly reduce the risks of neural tube defects in the baby.
According to guidelines, the recommended dose of folic acid recommended for any woman who is trying to conceive is at least 400micrograms.
However, in certain situations, the required amount of folic acid is much higher eg: 5mg
For example, people with:
1. Pre-existing diabetes
2. Personal history, partner's history or family history of neural tube defects
3. Personal history of medications that may increase the risk of neural tube defects eg anti-epileptic medications etc
Whilst it would be useful to keep a balanced diet rich in folate rich food such as beans, grains etc, diet alone is insufficient to meet the requirements and most women actually take folic acid supplements before they conceive or during their first trimester.
The Thorne Research Basic B Complex that you have shown seems to be primarily a multivitamain that contains vitamin B.
I would recommend taking a pure folic acid supplement to ensure you get the adequate amounts of folic acid you need before conceiving.
Dr Michelle Chia