Not enough Folic Acid?

Question

Im 8 weeks pregnant and I've been to the planned parenthood to get my pregnancy confirmed, But I still havent been to the doctors to have a check up and to make sure everything Is going ok.
Im not taking any prenatal vitamins at the moment because I havent been to the doctor and yes, I know I should go to the doctors soon but there are personal reasons why I havent gone yet.

Im curious as to what kinds of foods I should eat to make sure I still get the vitamins my baby will need to develop and be healthy. Can not taking prenatal vitamins during the first 8 weeks effect the baby if I do eat healthy??

Its my first pregnancy and everything that could go wrong I worry about.

Answer 1

Calories and Nutrients of Concern
Calories
A pregnant woman needs about 300 calories a day more than she did pre-pregnancy to support the rapid growth of the fetus and her changing body. (Pre-pregnancy needs are about 2,200 calories daily for most active women and teenage girls and about 1,600 calories for sedentary women.) This is approximately the same number of calories as supplied by 2½ cups of skim milk, or one cup of ice cream, or a bagel with cream cheese, or a tuna fish sandwich.

This additional calorie requirement may seem small. However, it is enough to supply the extra energy essential to support pregnancy. Some expectant mothers may be tempted to “eat for two,” or double the amount of food they normally eat. This practice is likely to result in excessive weight gain.

Protein
Both the expectant mother and developing fetus need increased amounts of protein. In 1989, the Recommended Dietary Allowance (RDA) for protein during pregnancy was significantly reduced, based on revised estimates of the efficiency of protein utilization in pregnant women. It is recommended that pregnant women consume 60 grams of protein a day, or only 10 grams more than nonpregnant women.

Ten grams of protein are roughly equivalent to the amount in 1½ ounces of meat or 1¼ cups of milk. Since most Americans regularly consume more protein than they require, most women will not need to consciously increase their protein consumption during pregnancy.

Lean meats, poultry, and fish are good sources of protein that also supply other necessary nutrients, such as iron, B vitamins, and trace minerals. Dried beans, lentils, nuts, eggs, and cheese are other high-protein foods.

Since an adequate supply of protein is generally provided through a balanced eating plan, there usually is no need to use high-protein beverages, supplements, or powders.

Although protein needs can be met by a well-selected lacto-ovo (milk and egg) vegetarian diet, pregnant vegans, who eat only plant foods, should be referred to a registered dietitian for diet counseling to assure an adequate intake of protein and essential vitamins and minerals.

Calcium
The calcium recommendation during pregnancy is 1,000 mg/day for women 19 to 50 years of age, and 1,300 mg/day for teens. Women who are not pregnant generally consume only about 75 percent of the recommended amount of calcium, so most pregnant women need to add calcium-rich foods to the diet. Adequate calcium intake is very important for all women, including pregnant women less than 25 years of age whose bones are continuing to increase in density.

Milk, yogurt, and cheese are calcium-rich foods. Frozen yogurt, ice cream, and ice milk supply significant amounts, too. Non-fat and low-fat dairy products supply equal amounts of calcium with fewer calories than their higher-fat counterparts. Some green leafy vegetables, calcium-fortified tofu and soymilk, and canned salmon (bones included) are other good sources of calcium. Calcium-fortified foods, such as some orange juice and breakfast cereal, also provide significant amounts of calcium, especially for women who do not eat dairy products. Pregnant women should consume at least two to three servings of calcium-rich milk group foods a day.

Women with lactose intolerance or milk allergies may need guidance from their health professional.

Even if pregnant women consume more dairy products, they may not meet their calcium needs through food sources alone. Calcium supplements are advised for pregnant women and teens if their calcium intake is inadequate. Vegans and women under age 25 who consume no milk products are advised to take a supplement with 600 mg calcium per day. Supplements (bone meal, oyster shell, dolomite) that may contain contaminants should be avoided. Calcium supplements are used best in the body when taken with food.

Because vitamin D is important for the absorption and use of calcium, vitamin D intake should also be assessed for adequacy.

Iron
The iron recommendation doubles, from 15 mg/day before pregnancy to 30 mg/day during pregnancy. Additional iron is needed as a result of increased maternal blood volume. The fetus also stores enough iron to last through the first few months of life.

Pregnant women need to know which foods are iron-rich and encouraged to consume them regularly. Red meat is particularly rich in iron. Fish and poultry are also good sources of iron. Enriched and whole grain breads and cereals, green leafy vegetables, legumes, eggs, and dried fruits also provide iron.

The iron in eggs and in foods from plant sources is not absorbed as efficiently as iron from meat, fish, and poultry. Iron absorption from these nonflesh foods is enhanced when consumed with foods high in vitamin C, such as orange juice, or served with meat, fish, or poultry.

A well-balanced eating plan provides women with up to 12 to 14 mg of iron. To meet the added needs of pregnancy, maternal iron stores are often tapped. Since many women enter pregnancy with low iron reserves, they risk developing anemia.

The Centers for Disease Control and Prevention recommends routine supplementation of low dose (30 mg/day) iron, starting at the first prenatal visit. Most prenatal supplements supply this dosage. In addition, prenatal counseling should recommend iron-rich foods and foods that enhance iron absorption, as well as screen for iron deficiency.

Iron supplements are absorbed best when taken between meals, with water or juice, and not with other supplements. Substances in coffee, tea, and milk inhibit iron absorption. Taking iron supplements at bedtime often reduces problems of gastric irritation.

Folic Acid*
Because of its important role in cell development and in the formation of certain major fetal structures, all women of childbearing age need adequate intake of folic acid. Recent research suggests that taking folic acid before and during early pregnancy can reduce the risk of spina bifida and other neural tube defects (NTDs) in infants. This reduced risk has been observed both in women with a previously NTD-affected pregnancy, who are considered at high risk for having a subsequent affected pregnancy, as well as other women.

Most women do not consume adequate amounts of folate in their diets in that important time before they know they are pregnant. That is the time when the need for folate is the most critical. For that reason, the March of Dimes, following recommendations from the U.S. Public Health Service, offers this advice: all women who can become pregnant should consume a multivitamin containing 400 micrograms of folic acid daily, in addition to eating foods that contain folate. Women with a previous NTD-affected pregnancy are advised to take a higher dose of folic acid—4 mg/day—before pregnancy.

To obtain recommended intakes of folic acid through the diet requires careful selection of foods consistent with the U.S. Dietary Guidelines and the Food Guide Pyramid. Good sources of folate include leafy dark-green vegetables, legumes, citrus fruits and juices, peanuts, whole grains, and some fortified breakfast cereals. Since January 1998, grain products have been fortified with 140 mcg/gram of folic acid. The Daily Value is 400 mcg; pregnant women need more (600-800 mcg/day).

(*Folate is the general term for this nutrient; folic acid is the synthetic form used in supplements and in fortified grain products.)

source: http://www.ific.org/publications/brochures/pregnancybroch.cfm

Answer 2

Hello Sarah,
It is perfectly normal to worry about everything when it is your first pregnancy! All first time mothers do it.
In this case your worry is not a silly one it is right on target.
Not getting enough is a big problem for many pregnant women. It is one of may vitamins and minerals that you cannot get by watching your diet alone. In fact it would be almost impossible to get all that you need just by what you eat!
I want you to know that there are perfectly good prenatal vitamens that are available with out a prescription . You can buy them over the counter at the drug store. Most prenatal vitamins do contain plenty of folic acid but you were really smart to mention that one things. It is vitally important and it is one that we even tell women to take when they are just "trying" to conceive.
So run down to your local drug store and get some prenatal vitamins. You will be glad that you did and it is something important that you can do for you baby.
It is wonderful that you care as much as you do!
Love and Blessings
Lady Trinity~

Answer 3

First of all, they sell prenatal vitamins at your local pharmacy. Please pick them up. No matter how well you eat, you will never meet the recommended dosage for pregant mothers.
But, on the other hand they didn't have any of this stuff when my grandmother gave birth to her 7 healthy babies, so as long as you are doing the common sense stuff you should be ok.
My first pregnancy I couldn't take the vitamins, they made me sick as could be every morning. My daughter was born at 9lbs. My second baby I took everything I was told to and my son was almost a full pound more.
Good luck.
p.s. Get to a clinic or planned parenthood before your second trimester!~

Answer 4

You can go to the drug store and get over the counter prenatals or as my doctor recommended to me to not exacerbate my morning sickness in the first trimester take 2 Flintstones vitamins per day.
You really need to make a doctors appointment though. There are important tests that need to be done.

Answer 5

Cereals are fortifed with folic acid...check labels to see which has the most...but you are really supposed to get the best benefit from folic acid BEFORE you even become pregnant...by now your baby's about past that stage developmentally...folic acid helps prevent birth defects such as spina bifida, and it wouldn't be of much help for that now...that is why docs recommend that you eat healthy and get enough vitamins and minerals in the year BEFORE you become pregnant...

Answer 6

you should start taking folic acid pills i am taking nature and made ones.. it not that bad... but need to take it every day... You take that then prenatal vitamins...
You still have to eat healthy

Answer 7

You need to eat a balanced diet with lots of fiber, protein, and calcium. You can get WIC assistance from the public health department. they will give you diet guidelines, too. Look for the book, "What to expect when you're expecting" It will tell you everything.