Folic Acid and Choline

Folic Acid and Choline

For women of childbearing age, getting enough folic acid and choline is crucial.

Folic acid, a B vitamin, is essential for building new cells. Falling short during pregnancy has been linked to increased risk of major birth defects of a baby’s brain and spine. Women of childbearing age need 400 micrograms of folic acid every day. There are two simple ways to make sure you get enough.

• Take a multivitamin that contains 400 micrograms.
• Eat a breakfast cereal fortified with 100 percent of the daily value (DV) for folic acid.

Adequate choline levels during pregnancy also help prevent birth defects. This essential nutrient plays a role in blood vessel growth in the brain. Surveys suggest that less than 15% of pregnant women get enough. Experts recommend that pregnant women get 450 mg a day, or 550 mg a day if they are lactating.

Although some multivitamins contain choline, many foods are rich in this essential nutrient. Leading dietary sources include eggs, liver, chicken, beef, pork, milk, and a variety of vegetables and grains.

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