The best folic acid for conceiving is the recommended daily dose of 400 micrograms (mcg). This is the amount recommended by health organizations like the CDC and ACOG for all women who are trying to get pregnant.
It's important to start taking folic acid at least one month before conception and continue taking it throughout the first trimester of pregnancy. This is because folic acid is crucial for the healthy development of the baby's brain and spinal cord.
Folic acid can be found in a variety of foods, including leafy green vegetables, citrus fruits, beans, and fortified cereals. However, it is often difficult to get enough folic acid from diet alone, so a prenatal vitamin with 400 mcg of folic acid is recommended.
Here are some additional tips for increasing folic acid intake:
- Choose fortified foods: Look for cereals, bread, and pasta that are fortified with folic acid.
- Eat leafy green vegetables: Spinach, kale, and collard greens are good sources of folic acid.
- Include citrus fruits: Oranges, grapefruits, and lemons are good sources of folic acid.
- Add beans to your diet: Black beans, kidney beans, and lentils are good sources of folic acid.
- Take a prenatal vitamin: A prenatal vitamin with 400 mcg of folic acid will help ensure you are getting enough.
Remember, it's always best to consult with your doctor or healthcare provider for personalized advice regarding your specific needs.
