During pregnancy, a woman requires a substantially higher daily dose of folate or folic acid (the chemically manufactured form of the vitamin folate). A balanced diet generally provides only 200-250 micrograms of folate. Pregnant women are advised to take a supplement of at least 400 micrograms of folic acid a day, primarily to prevent foetal abnormalities.

Start in good time ‌

As folic acid is particularly essential in the first weeks of pregnancy, women who are trying to conceive should ideally start taking a folic acid supplement four to twelve weeks before they hope to become pregnant. Studies have shown that a high level of folic acid can reduce the risk of the birth defect spina bifida by 50-80%. This is because the nerve development of the embryo takes place very early on, during which the neural tube around the sensitive spinal cord closes.

Lifelong consequences

A child born with spina bifida must undergo surgery immediately after birth. Even if the operation is a success, most of those affected will have problems with walking and bladder control for their entire lives. In Switzerland, around 0.1% to 4% of pregnant women do not receive enough folic acid, and every year 15 to 20 children are born with spina bifida.

Foods containing folic acid

To ensure you get enough folate, it's recommended that you eat plenty of vegetables, salads, pulses, whole grain and dairy products, and fish (e.g. salmon). But be careful as folate is water-soluble and very sensitive to light and heat. The best option is raw food, as food loses up to half of its folate when cooked. Hot dishes with vegetables should be cooked only briefly. Wheatgerm tops the list of foods rich in folate and can easily be added to salads or muesli. But steer clear of liver. Although it has plenty of folate, it's also rich in vitamin A, which can harm the unborn baby if consumed in excessive amounts.