National Center for Policy Research

More than half of all pregnancies in the United States are unplanned. That is just one of the reasons why it is so important for women of childbearing age to make sure they get the right amount of folic acid in their diet every day.

Developing babies need folic acid immediately after they are conceived, before a woman knows if she is pregnant. Without enough of this B vitamin, the baby's brain and spinal cord may not develop properly, resulting in serious birth defects called neural tube defects. About 2,500 babies are born with these defects each year, including spina bifida. This condition can affect the ability to walk and may prevent the brain and skull from fully developing. It can be fatal. Studies show that if all women in the United States had enough folic acid throughout pregnancy, these birth defects could be reduced by up to 70 percent.

Folic acid is beneficial for the woman, as well as for her baby. The vitamin works to produce red blood cells and prevents anemia. Preliminary evidence from recent research suggests that folic acid may help fight heart disease, stroke, colon and cervical cancer. The March of Dimes, the Centers for Disease Control and Prevention, and the Institute of Medicine recommend that most women of childbearing age should take 400 micrograms of the synthetic form of folic acid, in addition to eating foods rich in folic acid. An increase to 600 micrograms daily is usually advised when pregnancy is confirmed. Unfortunately, the majority of American women only get about half of these amounts.

There are many sources of folic acid, though it can be difficult to get the right amount from food alone. Citrus fruits and juices, leafy green vegetables, beans, peanuts, broccoli, asparagus, peas, lentils, whole-grain products are all naturally rich in folic acid.

It is unclear whether consuming 400 micrograms from foods provides the same protection level as 400 micrograms of the synthetic form, which can be found in multivitamins, fortified cereals and enriched grains. That is why both forms of intake are recommended.