"I know I should take folic acid to prepare myself for pregnancy, but do men need folic acid too? Should my partner be taking a supplement?"
Moms-to-be aren’t the only ones who should lay into the leafy greens. Soon-to-be dads need to think about what goes into their bodies too. That’s because good nutrition is always beneficial when trying to reproduce. There’s even some evidence showing a link between folic acid and male fertility.
In fact, one study showed that men who consume high levels of folic acid through the foods they eat (over 700 mcg a day) actually lower their risk of sperm abnormalities by up to 20%. Lowered sperm abnormalities may improve pregnancy rates. However, this data isn't conclusive, and some studies have shown no impact of increased folic acid on male fertility. In other words, it won’t hurt men to load up on folic acid along with other vitamins and minerals, and it might have a benefit.
Folic acid (the synthetic form of folate) is the B9 vitamin. Its main job in the body is to help produce and maintain new cells, and it’s especially important during cell division. Without folic acid, the body couldn't produce DNA (essential when it comes to making babies!) and red blood cells.
For women, getting enough folic acid before conception and during early pregnancy is definitely a must, as it has been found to significantly reduce the risk of neural-tube defects (such as spina bifida) in developing babies.
The American College of Obstetricians and Gynecologists says that most pregnant women need 600 micrograms of folic acid daily, and to make sure you get this amount you should take a prenatal vitamin with at least 400 micrograms starting at least one month before you get pregnant and through the first 12 weeks of your pregnancy.
For moms-to-be whose family history shows a high risk of neural-tube defects, the guidelines go a step further, recommending that they get 10 times that amount, or 4 milligrams, from folic-acid supplements. That's why if you're expecting to expect, your doctor has likely already recommended taking a daily prenatal vitamin containing an adequate dose of folic acid.
You can find this important baby-building nutrient in such foods as leafy green vegetables (think spinach and kale), beets, most fruits (including avocados), beans, and fortified cereals and breads. So encourage your man to hit the salad bar for lunch for some leafy greens and beets, or even just his favorite Mexican spot for bean burritos with a dollop of guacamole. Better yet, share a dinner that's rich in folate.
What to Expect Community member Justine256 recommends making an avocado and banana smoothie to boost your folate intake, while member auntie7xmommy2x makes green juice and smoothies, as well as a breakfast of spinach, egg, cheese, onion, and peppers.
Because of the important connection between folic acid and your fertility, you might as well have your partner participate in consumption of this essential nutrient. But what if he isn’t eating a nutritious diet? Have him talk with his doctor about nutrition and male fertility and let them figure out the best way for your guy to get proper nutrition. This way, he’s doing his part to help ensure that the two of you have a healthy pregnancy.
Use the What to Expect app to get more expert advice, to connect with other moms-to-be, and to keep track of your pregnancy journey through every stage.
Here’s to making that healthy baby!
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