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Folate is a B vitamin that is needed for the formation of blood cells and nerve tissue. Folic acid is the synthetic form of folate which may be added to manufactured foods or taken as a vitamin supplement.
Folic Acid and Pregnancy
Requirements for folate and folic acid increase during pregnancy and breastfeeding. Women who don’t get enough folate and folic acid before and during pregnancy have a higher risk of their baby developing abnormalities known as neural tube defects (NTDs) – spina bifida and anencephaly. The neural tube is the nerve centre of the foetus and grows into the spinal cord.
Women who plan to be come pregnant, are recommended to take a folic acid tablet (800 µg) daily for at least four weeks prior to conception and for 12 weeks after conceiving to reduce the risk of NTDs. If you find out you are pregnant and haven’t been taking a folic acid tablet, start taking tablets straight away and continue until the 12th week of your pregnancy. This recommended registered tablet can be purchased at pharmacies (or at a lower cost, when prescribed by your doctor or midwife).
A higher dose folic acid tablet is also available for women with a higher risk of NTD pregnancy. Talk to your doctor or midwife about which folic acid tablet is best for you.
Food sources of Vitamin B9
It is found naturally in food, especially green vegetables and grains. Choose foods naturally high in folate or fortified with folic acid, such as:
- well-washed, fresh, raw or lightly cooked vegetables
- raw fruit, well-washed or peeled (citrus is especially high in folate)
- bread and cereals, especially wholegrain
- cooked dried beans and peas
- yeast extracts
- freshly cooked liver and kidney (no more than one serving a week)
- folic acid-fortified breakfast cereals, bread or fruit juice.
Folic Acid and Bread
In July 2021, the New Zealand Government announced that they are making it mandatory for Folic acid to be added to bread making flour. The B Vitamin will not be added to organic and non-wheat flours, meaning consumers will have a choice to avoid folic acid if they wish to.