Sexuality and Sexual Health

Sexuality and Sexual Health - Folate

Pregnant or Thinking About It? Don't Forget the Folate

So you've taken your last contraceptive pill, thrown out the condoms and are ready to make a baby. You're eating well, exercising and counting the days from your last period to make sure you hit peak fertility. But before you get too carried away, make sure you're getting enough folate.

Folate (folic acid from food sources) is a B group vitamin that's vital for healthy foetal growth and the prevention of some birth defects. To make sure your baby has the best start in life, you need to top up your folate intake before you conceive. You can do this by increasing the amount of folate in your diet as soon as you decide to have a baby.

Why is Folate so important?

According to the Australian and New Zealand Food Authority, up to two-thirds of neural tube defects in babies can be prevented if women consume sufficient (0.5 mgs per day) folate at least one month before becoming pregnant and during the first three months of pregnancy. Because about 50% of pregnancies are unplanned and not necessarily unwanted, it is recommended that all women who could fall pregnant take a folic acid supplement.

Folate plays an important role in cell division and growth. By preventing damage to cellular DNA, folate may reduce the risk of some cancers. In pregnancy it reduces the incidence of serious malformations of the brain and spine (neural tube defects), such as

Spina bifida
Anencephalous
Encephalocele

These defects usually result in death or a major disability. According to the Australian Institute of Health & Welfare, the incidence of neural tube defects in 1996 was about 10.6 per 10,000 births.

The baby's neural tube is formed in the very early stages of pregnancy, before most women even know they're pregnant. That's why it's important for women to make sure they have enough folate before they conceive as well as in the first 12 weeks of pregnancy.

Who Is At Risk?

Some couples are at greater risk of having a baby with a neural tube defect, especially if either partner

Has a neural tube defect
Has had a baby with a neural tube defect
Has a family history of neural tube defects
Takes medication for epilepsy or seizure (some medications affect the absorption of folate).

If you're at a higher risk of neural tube defects, don't panic. Just make sure you consult your GP before trying to have a baby. You'll probably need to take high doses of folate supplements.

Eat More Folate?

If you're trying to conceive you need about 0.5mg of folate daily. Foods rich in folate include

Liver
Yeast
Green leafy vegetables
Legumes
Oranges
Bananas
Asparagus
Cereals
Breads
Wheat germ

Folate supplements

If your diet includes at least five servings of fresh fruits and vegetables, and at least six servings of breads and cereals a day, you're probably getting enough folate.

Most doctors advise that folate supplements are a good idea if there's any chance of you getting pregnant.

Supplements are readily available from supermarkets, chemists and health food stores and are marketed as folate or folic acid. Check the label to make sure it contains 0.5mg of folic acid.

Taking a multivitamin may not be enough. If your multivitamin doesn't contain 0.5mg of folic acid, you'll still need to take a folate supplement as well as your regular multivitamins.