Folate A Vitamin? Folate is a water soluble B-group vitamin. A daily dose is needed to maintain the levels required by the body. It's needed for healthy growth and development! Why Take Folate? During the first 3-4 weeks of pregnancy the brain & spinal cord develop from the neural tube. If the neural tube develops abnormally a neural tube defect (NTD) occurs. Anencephaly, encephalacoele and spina bifida are NTD's. One in 800 (50-60 a year) babies are born with a NTD every year in Australia, with spina bifida being the most common. Research shows The incidence of spina bifida can be reduced by up to 70% (7 out of 10 cases) by taking folate/folic acid one month before pregnancy and during the first three months of pregnancy. Increase Your Intake These foods contain 50-80 micrograms per serve: Asparagus - 3 spears or 50g Avocado - ½ fruit or 120g Bovril/Bonox - 1 teaspoon or 5g Bran flakes - ¾ cup or 30g Brussel sprouts - 3 sprouts or 60g Boiled dried chick peas - ½ cup or 100g Boiled Soya beans - ½ cup or 100g Endive lettuce - ½ cup or 25g Spinach - ½ cup or 70g Vegemite - 1 teaspoon or 5g Cook foods by steaming, microwaving, or stir frying as folate is destroyed by high temperatures or if cooked in bicarbonate of soda. A variety of healthy foods during pregnancy is necessary for growth and development, however a supplement is essential to achieve the recommended daily dose of folate. Where do I find Folate? Most plant foods Many Multivitamins (Folic Acid) Added to some bread & cereals (fortified) Listed as folate or folic acid Folic acid tablets Folic acid tablets are not expensive and are available from: Chemists Supermarkets Health food shops If you need more information about folate, you should contact your: Doctor Midwife Women’s Health Centre Family Planning Clinic Pharmacist Community Nurse Do I Need Folate? The National Health and Medical Research Council recommend all women of child bearing age who could become pregnant should take a folic acid supplement. How Much? The recommended daily dose is 0.5 milligrams (500 micrograms). Note: Taking many multivitamins to reach this dose is not recommended as some vitamins in large quantities may cause other birth defects. A higher dose of folic acid is recommended for women who are in a high risk group - consult your doctor if you: have a family history of neural tube defects, have diabetes, take anti-epileptic medications. If you haven’t taken folic acid tablets and you are already pregnant - consult your doctor. Despite increasing your folate intake, some babies will still be born with NTD's. For more information http://www.wch.sa.gov.au/healthinfo/brochures/healthinfo.html http://www.asbha.org.au/Prevention.htm