Folic acid and vitamins: how to prepare your body?

Once you have decided that you would like to become pregnant, you naturally want to do what is best for yourself and your future child. An important step in this process is to prepare your body with the right nutrients. Folic acid and other vitamins play an essential role in this. But why are these vitamins so important, when should you start taking them, and how do you ensure you get enough of them? In this article you will discover everything you need to know to optimally prepare your body for a healthy pregnancy.

Why folic acid is essential if you want to have children

Folic acid, also known as vitamin B11, is one of the most important vitamins you need before you become pregnant. This vitamin helps prevent serious birth defects such as spina bifida and other neural tube defects. Because these abnormalities develop early in the pregnancy, often before you even know you are pregnant, it is essential to start taking extra folic acid in time. Experts therefore recommend taking 400 micrograms of folic acid a day for four weeks before you try to get pregnant. It is also wise to continue taking it during the first ten weeks of pregnancy.

Other important vitamins when preparing for pregnancy

In addition to folic acid, there are other vitamins and minerals that are important when you are trying to get pregnant. Vitamin D, for example, supports your immune system and contributes to healthy bones and muscles, both for you and your future child. A vitamin D deficiency is sometimes linked to fertility problems, so it may be useful to have your vitamin D levels checked by your doctor. Iron is also important, especially because the blood volume increases significantly during pregnancy and sufficient iron helps to prevent anaemia. By eating a varied diet and possibly taking a multivitamin specifically for pregnant women, you can optimally prepare your body for pregnancy.

Healthy food as the basis for your vitamin intake

Although supplements are a good addition, a healthy and varied diet is always the basis for getting enough vitamins and minerals. Therefore, eat plenty of fresh vegetables, fruit, wholemeal products and lean proteins such as chicken, fish and legumes. Green leafy vegetables such as spinach and kale are rich in natural folates, the natural form of folic acid. Citrus fruits, nuts and avocados also contain many healthy nutrients. By eating a healthy and varied diet, you not only improve your general health, but you also support your fertility and the development of your baby during pregnancy.

When exactly should you start taking vitamin supplements?

The right time to start taking folic acid is at least four weeks before you stop using contraception or actively try to get pregnant. Because many women do not know exactly when they will become pregnant, specialists advise taking folic acid daily as soon as you want to have a child. Other vitamins such as vitamin D and a complete pregnancy multivitamin can also be started early, but always consult your doctor or midwife. They can give you personal advice on the ideal composition and dosage for your situation.

What do you do if you forgot to start early?

Perhaps you are already trying to get pregnant or you have only just realised that you should have started taking folic acid earlier. If so, don't worry too much: the most important thing is that you start now. Even if you have just become pregnant and realise that you have not yet started taking extra vitamins, you can always start right away. The sooner the better, but every day counts and every step towards a healthier pregnancy helps.

Can it also be too much: risks of overdose?

Although it is good to be aware of vitamins and supplements, here too more is not always better. Folic acid and vitamin D are relatively safe in normal doses, but it is wise to always stick to the recommended daily allowance. Therefore, always use special pregnancy vitamins or follow the advice of your doctor. If you are unsure whether you are getting enough of certain vitamins or perhaps taking too much, discuss this with a healthcare professional. They can give you good information about safe limits and dosages.

Extra attention for certain groups of women

Some women have an increased need for vitamins or are at greater risk of deficiencies. If you are a vegetarian or vegan, it is important to keep a close eye on your vitamin B12 status. This vitamin is mainly found in animal products, so vegans and vegetarians should pay extra attention to this. Women with digestive problems, such as coeliac disease or Crohn's disease, are also at greater risk of deficiencies and would be wise to have their nutritional status checked regularly. If you have any doubts or questions about this, discuss them with an expert such as your doctor, midwife or a dietician specialising in pregnancy.

Don't worry too much, but be aware

Preparing your body well for pregnancy will provide a strong foundation for the health of your child and yourself. Folic acid and other vitamins are an important part of this. At the same time, it is important not to put yourself under unnecessary stress. Be aware, take good care of yourself, but above all, continue to enjoy the special period leading up to your pregnancy. With the right approach and a positive attitude, you can ensure that your body is ready for a healthy start to your adventure into motherhood.