Click on the links below for specific information on folic acid.
When to take folic acid
What about supplements?
Foods high in folic acid
Keep folic acid in your food
Two tasty ways to enjoy folic acid - Recipes for Citrus Spinach Salad and Lentil Soup
Download the Healthy Beginnings - Folic Acid factsheet
The critical time to ensure that you are getting enough folic acid is before you get pregnant.
The benefit of folic acid occurs primarily four to six weeks prior to conception and through the first three months of pregnancy.
To reduce the risk of having a baby with an NTD, all women who could become pregnant should consume 0.6 mg of folic acid every day. This can be done by eating according to Canada’s Food Guide and taking a daily multivitamin that has 400 mcg (0.4mg) of folic acid will help you prepare for a healthy pregnancy.
Make sure your supplement contains vitamin B12.
Because many pregnancies are unplanned, all women who could become pregnant should take a multivitamin with 400 mcg (0.4mg) of folic acid. At a minimum, start taking your supplement 3 months before you get pregnant. Continue taking the supplement throughout your pregnancy to help meet your need for folic acid and other nutrients like iron. Get more information on other important nutrients in pregnancy from Health Canada.
If you have had a pregnancy affected by an NTD or have a family history of this problem, you should see your doctor. You may need to take a higher dose of folic acid.
If you have diabetes, obesity or epilepsy, you may be at higher risk of having a baby with a NTD. See your doctor before planning a pregnancy.
Do not take more than 1 daily dose of a multivitamin. Do not increase your dose of folic acid beyond 1000mcg (1mg) per day without talking to a doctor first.
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Although folic acid is found in vegetables, fruits, grain products, beans and lentils, it is difficult to get all you need from food.
In order to get the required daily intake of 0.6 mg you should take a 0.4 mg folic acid supplement every day and eat foods rich in folic acid.
Folic acid is available as a single supplement or as part of a multivitamin preparation. Ask a dietitian, pharmacist or doctor for the best choice. It is not recommended to take doses higher than 1 mg of folic acid per day unless prescribed by your doctor.
Women should not take more than one multivitamin supplement per day or any other additional supplements containing vitamin A. Too much vitamin A can actually lead to birth defects.
If you start taking a prenatal supplement you will be getting all the folic acid you need. So, you won’t need to take the other supplement as well.
If you have had a child with an NTD, your requirement for folic acid is higher for future pregnancies. Consult with your doctor.
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Vegetables & Fruit
|
Food |
Amount |
Folic Acid |
|
green or yellow
beans |
1 cup |
0.1 – 0.2 mg |
|
broccoli |
cup |
0.1 – 0.2 mg |
|
spinach (cooked) |
½ cup |
0.1 – 0.2 mg |
|
brussel sprouts |
1 cup |
0.1 – 0.2 mg |
|
cauliflower |
1 cup |
0.1 – 0.2 mg |
|
vegetable cocktail |
1 cup |
0.05 – 0.1 mg |
|
orange juice |
½ cup |
0.1 – 0.2 mg |
|
cantaloupe |
½ cup |
0.05 – 0.1 mg |
|
strawberries |
1 cup |
0.1 – 0.2 mg |
|
asparagus (cooked) |
1 cup |
0.1 – 0.2 mg |
|
peas (frozen) |
1 cup |
0.05 – 0.1 mg |
Grain Products
|
Food |
Amount |
Folic Acid |
|
all bran cereal |
½ cup |
0.043 mg |
|
whole wheat bread |
2 slices |
0.05 mg |
|
wheat germ (toasted) |
3 tbsp |
0.1 mg |
|
quinoa |
½ cup |
0.75 mg |
Meat & Alternatives
|
Food |
Amount |
Folic Acid |
|
lentils (cooked) |
1 cup |
0.4 mg |
|
pinto beans (cooked) |
1 cup |
0.3 mg |
|
kidney beans |
1 cup |
0.2 mg |
|
baked beans |
1 cup |
0.1–0.2 mg |
|
chick peas |
1 cup |
0.3 mg |
|
peanuts |
½ cup |
0.1 mg |
|
sunflower seeds |
½ cup |
0.1–0.2 mg |
1 cup=250 mL ½ cup=125 mL 1 tbsp=15 mL
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The way you prepare, store and cook food can greatly affect the amount of folic acid in your food. To prevent the loss of folic acid from your food:
- Store food in tightly covered containers in the refrigerator.
- Peel and chop vegetables and fruit just before cooking.
- Cook or steam your food in small amounts of water for as short of a time as possible.
- Serve vegetables and fruit raw more often.
- When stir-frying, use the highest heat so that vegetables start cooking right away.
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Citrus Spinach Salad
INGREDIENTS
1-2 tbsp lime juice
2 tbsp oil
1 tsp sesame seeds
1/2 tsp lime peel, grated
1/4 tsp ginger
Dash of salt and pepper
3 cups torn spinach
1 cup sliced mushrooms
1 cup orange segments
1/2 red onion, sliced into rings
1 cup=250 mL ½ cup=125 mL 1 tbsp=15 mL
DIRECTIONS
In a jar with a tight fitting lid, combine lime juice, oil, sesame seeds, lime peel, ginger, salt and pepper. Shake well. Refrigerate until serving. In a large bowl, combine spinach, mushrooms, oranges and onion. Toss with the dressing. Serves 4.
Lentil Soup
INGREDIENTS
1 cup lentils
5 cups chicken broth
2 cups water
1 1/2 cups potato, diced
1 1/2 cups onion, diced
1 28-oz can of chopped tomatoes
2 medium carrots, grated
1/2 tsp dried basil
salt and pepper to taste
2 tbsp flour
2 tbsp cold water
1 cup=250 mL ½ cup=125 mL 1 tbsp=15 mL
DIRECTIONS
Wash and drain lentils. In a saucepan, add lentils to chicken broth. Bring to a boil. Reduce heat, cover and simmer 30 minutes. Add potato and onion. Simmer 20 minutes. Add tomatoes, carrot and basil. Simmer 10 minutes. Blend together salt and pepper, flour and water. Gradually add to soup while stirring, until thickened.
Serves 6.
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