The Importance Of Folic Acid

Folic acid is a B vitamin. Hans R. Larsen, MSc ChE, cites research showing that 88% of all Americans are deficient in folic acid. The Mayo Clinic strongly recommends women of childbearing age who are planning to become pregnant take 800 micrograms of folic acid or folate every day. After conception, the need for folic acid increases to 1000 mcg per day. Some of this should come from food sources, such as nuts, beans, citrus fruits or leafy green vegetables.

Why is folic acid so important? Folic acid is absolutely crucial to prevent neural tube birth defects. The most common neural tube defect is Spina Bifida. Babies born with Spina Bifida are born with open spines and exposed nerves. In other words, the spine and nerves are visible and outside of the body because of this defect. Nerves become damaged and the child can have variable degrees of paralysis and other consequences from being born with an open spine.

Folic acid has been shown in many research studies to prevent this birth defect. These defects develop very early in pregnancy, usually by the 28th day following conception; this is a time when many women do not know they are pregnant. This is why it is so critical for women to be sure that they are getting the folic acid they need prior to pregnancy.

The Importance Of Calcium

Calcium is another essential mineral during pregnancy. As the baby grows, he or she is using some of the calcium in the mother’s body to grow. Without enough calcium, the mother’s bones can be at risk for developing osteoporosis. Every adult man and woman who is 19-50 years old, including pregnant women, need 1000 mg of calcium each day.

Beginning at age 51, the calcium requirement increases to 1200 mg per day. This is the recommended dosage for all people. Prenatal vitamins are meant to be used as a supplement, not to fulfill all of the nutritional requirements a person has. As such, the calcium level of most prenatal vitamins is only about 200-300 mg. Another source of calcium is necessary to meet the recommended number of milligrams per day.

The Importance Of Iron

The recommended iron intake for non-pregnant women ages 19-50 is just 18 mg per day. When pregnant, a woman’s iron needs increase to 27 mg per day. Iron supplements will help prevent anemia and make sure that the mother’s and baby’s blood have enough red blood cells to carry oxygen efficiently. Half of all pregnant women are deficient in iron. Iron deficiency has been shown to increase the risk of premature labor and low birth weight. Premature labor and low birth weight come with their own sets of health problems.

Pregnancy is a time when many things are out of your control. Will your baby have all of his or her fingers and toes? Will he or she have a birth defect? Will you miscarry? All of these things are potential problems that you can do nothing about. One of the things you can control is whether or not you take in enough of the necessary vitamins and minerals, particularly folic acid, calcium and iron. Give your baby the best possible start in life. Make sure you are taking good quality prental vitamins throughout your pregnancy and while you are nursing.
Take Your Prental Vitamins And Give Your Baby A Great Start In Life

Obstetricians and midwives all recommend that pregnant women take prental vitamins to supplement their diets. A few doctors and midwives tell women to begin prenatal vitamins three months prior to conceiving. Making sure that the mother and baby get enough vitamins is critical. Folic acid, calcium and iron are three of the most essential during pregnancy.

Folic Acid Protects Against Neural Tube Defects

According to Hans R. Larsen, MSc, ChE, about 88% of all Americans do not get enough folic acid in their diets. This means that there is a good chance you are not getting enough. Folic acid is one of the B vitamins. Women of childbearing age who are planning a pregnancy should take 800 micrograms (mcg) of folate or folic acid every day. Once pregnant, this amount should be increased to 1000 mcg every day. Ideally, most folic acid should come from foods, including green leafy vegetables, nuts, beans and citrus fruits.

What is the big deal about getting enough folic acid? A deficiency in folic acid can cause a neural tube birth defect, the most common of which is Spina Bifida. In a neural tube defect, the baby’s spine and nerves are not safely inside of the body. Rather, the baby is born with an open spine and nerves. That is to say, the spine and nerves are outside of the body, visible to the eye. In this unprotected state, nerves are damaged. Although surgery can correct this defect, the damage is done to the nerves and the child will have varying degrees of paralysis and other consequences from being born with an open spine.

There is something you can do to prevent this birth defect. You can take the recommended dosages of folic acid prior to and throughout your pregnancy. Since this neural tube defect occurs very early in pregnancy, within the first 28 days, all women should take 400 mcg of folic acid as a matter of course. Folic acid has been shown to prevent neural tube defects in many studies.

Calcium Prevents Against Bone Loss

Growing a new body is a very complex task that draws on the mother’s body. Taking a calcium supplement is essential to prevent bone loss in the mother. A lack of calcium sets a mother up for a greater risk of osteoporosis and a variety of other health problems. The recommended dosage of calcium for anyone between the ages of 19 and 51 is 1000 mg every day, this includes pregnant women.

After age 51, the recommended dose of calcium per day is 1200 mg. Keep in mind that prenatal vitamins are only meant to supplement the diet, not supply the entire amount of calcium necessary. Most prenatal vitamins provide only 200-300 mg. So, to meet all of your calcium needs and the needs of your baby, it is important to eat calcium-rich foods and not rely solely on your prenatal vitamin for you calcium needs.

Iron Prevents Low Birth Weight

Iron is essential to red blood cell formation. Red blood cells carry oxygen to the entire body. Without enough iron and red blood cells, you will experience fatigue and a host of other symptoms. A full 50% of all pregnant women do not get enough iron. Women who do not get enough iron have been shown to go into labor too early and have low birth weight babies. Pregnant women should get 27 mg of iron each day.

Mother Nature controls most of a baby’s development before birth. But, there are things you can influence and defects you can prevent by taking the recommended amounts of prental vitamins. Be sure you do everything you can to give your baby a good start in life. Take your vitamins.
You Can Prevent Birth Defects By Taking Prental Vitamins

Women who are planning to become pregnant or who are currently pregnant should take prenatal vitamins to correct any deficiencies in their diets. While prenatal vitamins will not supply all of the vitamins and minerals a woman needs, they will supplement shortfalls in the woman’s diet. Taking prental vitamins will ensure that the baby is healthy at birth and that the mother remains healthy throughout her pregnancy. Three vitamins and minerals that are absolutely essential during pregnancy are folic acid, calcium and iron. Being deficient in any of these can create major health problems for the baby and the mother, as well as create complications in the pregnancy itself.

Folic Acid: A Required B Vitamin

Research revealed that an astounding 88% of all Americans do not get enough folic acid. According to the Mayo Clinic, all women planning a pregnancy need 800 micrograms of folic acid each day. Upon conception the folic acid requirements increase to 1000 mcg a day.

Neural tube defects are one of the most preventable birth defects. Folic acid can prevent neural tube defects like Spina Bifida. When a baby is born with Spina Bifida, his or her spine is open and outside of the body, not closed and protected. Nerves are exposed and usually experience some kind of damage, which results in paralysis, cerebral palsy and other health issues that will last a lifetime.

Neural tube defects occur by the 28th day of pregnancy. This is well before most women even realize that they are expecting a baby. Research has shown that folic acid can prevent neural tube defects. Every woman should take 400 mcg of folic acid or folate per day to make sure their folic acid needs are met.

Calcium: A Required Mineral

All men and women, including pregnant women, who are between 19 and 50 years old need 1000 mg of calcium per day. The baby uses the mother’s stores of calcium and the calcium that the mother eats. If the mother is not getting enough calcium to meet her own needs and the needs of the baby, she could develop health problems, such as bone loss and osteoporosis.

Starting at 51 years old, calcium requirements for all adults increase to 1200 mg per day. Most prenatal vitamins contain only 200-300 mg of calcium. Therefore, they cannot be relied upon to supply an entire day’s calcium requirements.

Iron: Required For Red Blood Cell Formation

A full half of all pregnant women are deficient in iron, or anemic. Without iron, the body cannot make the necessary number of red blood cells to carry oxygen throughout the body. This results in fatigue and other symptoms, as well as low birth weight and premature labor amongst pregnant women. Iron needs increase from 18 mg a day for females who are not pregnant to 27 mg a day for pregnant females.

Pregnancy is an exciting time. It can also be a time of worrying about whether or not the baby will be healthy or not. While much of a baby’s development is essentially out of the mother’s hands, there are some things that she can do to help the baby get the best start in life possible. She can make sure that she does not smoke or drink alcohol, eats right and takes her prental vitamins as her doctor recommends.

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For the generally healthy population Omega-3’s play a critical role in supporting cardiovascular health, blood sugar metabolism and healthy brain function. For women who are thinking about having a baby, are pregnant or breastfeeding Omega-3’s are strongly recommended for their support in the development of the baby’s brain, retinas and central nervous system.  There are also new studies suggesting a link between a decrease in certain types of food allergies and infant eczema.  Now many researchers believe that mother’s should be taking Omega-3’s well before getting pregnant, as the fetus appears to be getting much of the DHA in particular, from the mother’s tissue stores. Omega-3’s are also important for the bodies of moms-to-be because Omega-3’s are thought to reduce the risk of preeclampsia, preterm labor and post partum depression.

So, if you are already eating well, taking good care of your health (including taking a daily multi vitamin), Omega-3’s are a smart choice.  You will want to look for products that contain both EPA and DHA with a minimum daily dose of 1000mg combined.  Also note that EPA and DHA can be found in flax seed and DHA can be found from algal sources for those interested in keeping a vegan diet.

There is one more thing to consider when choosing the proper Omega-3 product for you.  The dosage form!   Typically fish oil omegas are found in large soft gelatin capsules or a flavored liquid vitamin.  It is recommended in both cases to keep the product cool or refrigerated to minimize the risk of “fish burps” (yes, it’s exactly what it sounds like), if you find this to be an issue even with refrigeration, consider taking them before bed.

If pills and potential fish burps aren’t a great option for you, don’t fret, today you can find Omega-3 products on the market that range from soft chews (think Starburst Candy) to single serve powder stick packs (think Crystal Light) and an ever growing array of fortified food products (but be careful with the food products, many don’t deliver the full amount you require for the ingredient to be effective and are best used in addition to a supplement).

If Omega-3’s interests you (and they should) make sure to learn more at trusted 3^rd party websites like www.webmd.com.

Next month we will tackle the current golden child of the Vitamin World – Vitamin D3 or if you like a tongue twister, Cholecalciferol!

End with check out Bloomennutrition.com and enter “tinyoranges” for 10% off a months supply of pre-natal chews. Click here to take our survey – what delivery form is your favorite and what is your interest in nutritional ingredients.

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Drinking Water During Pregnancy

When pregnant, be sure to drink plenty of water and stay hydrated, especially early on in your pregnancy.  It is important to stay hydrated as your due date progresses, but at some point you may begin to retain water.  This is normal, but be sure that your doctor remains informed about any changes in your pregnancy or overall health.

Exercising When Pregnant

In addition to eating right, low impact exercise may be helpful during your pregnancy.  Non-strenuous exercise can help keep your body in shape as you prepare for the most strenuous marathon of your life.   The benefits of exercising when pregnant are too numerous to name, but be sure to no overdo it, and to once again keep your doctor informed.

Things to Avoid During Pregnancy

As part of staying healthy during this time, exercise and eating right are key.  Even more important however is staying away from bad habits that my impact your growing baby’s health.  Drinking when pregnant is not recommended.  There are too many documented cases of fetal alcohol syndrome in the world and drinking during pregnancy can set your baby up for a lifetime of health challenges.  The other big thing to avoid is cigarette smoking when pregnant.   Smoking is not recommended at any stage of life, but can be especially challenging when expecting a baby.  The toxins that you bring into your body from smoke not only need to be metabolized by you, but also your developing baby.  Unfortunately, a growing fetus is not well equipped to handle the onslaught of toxins that smoking provides.

Pregnancy is a time of great joy for many women.  Not only is it a great time of change for you, but it marks a fundamental change in the rest of your life.  By eating right, staying healthy, and avoiding toxins such as alcohol and cigarette smoke, you can enjoy a healthy and happy pregnancy.

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I often write about what to take when pregnant, but the emerging science for essential fatty acids is much more broad than a specific recommendation for pregnancy.  Being one of those people that had children later than most of my peers; okay 35 is not old, but its not 20 either, I am concerned that my memories of this fantastic time will fade.  I am even more worried that all of my memories, especially my short term memory will eventually go away.  I spend a great deal of time reading different studies on the effects that different nutrients have on the body and there continues to be great research supporting the consumption of DHA and EPA to support many aspects of health.

DHA for pregnancy:

DHA during pregnancy is great, but the emerging science shows that DHA supports healthy brain development in growing children.  No wonder so many infant formulas have DHA in them.  Personally I am a big fan of DHA fortified milk along with supplementation with fish oil and routine fish consumption.

DHA is turning out to be very supportive during all stages of life, from pregnancy to old age.  I came across a study this morning that shows that implies that DHA may be helpful for memory later in life.  I have reprinted the article below:

“Daily supplements with the omega-3 fatty acid docosahexaenoic acid (DHA) may improve both memory function and heart health in healthy older adults, according to a new study from Martek.

By Stephen Daniells, 13-Jul-2009

The results, specific to people with a decline in cognitive function that occurs naturally with age, were presented at the Alzheimer’s Association 2009 International Conference on Alzheimer’s Disease (ICAD 2009) in Vienna.

Almost 500 people took part in the randomised, double-blind, placebo-controlled, multi-center, six month study, which also recorded improvements in the heart rate of people receiving the DHA supplement. The study was funded by Martek Biosciences.

“In our study, healthy people with memory complaints who took algal DHA capsules for six months had almost double the reduction in errors on a test that measures learning and memory performance versus those who took a placebo,” said Yurko-Mauro, PhD, associate director of clinical research at Martek and lead researcher of the study.

“The benefit is roughly equivalent to having the learning and memory skills of someone three years younger.”

Cognitive decline occurs naturally as we age, and precedes diseases such as Alzheimer’s. However, according to other findings also presented at ICAD 2009 in Vienna, the omega-3 fatty acid supplements did not benefit people already suffering from Alzheimer’s disease.

Scientists from Oregon Health and Science University, the University of California, San Diego, Boston University, and Martek report that DHA had no general impact on the cognitive health of people with mild to moderate Alzheimer’s.

Implications

“These two studies raise the possibility that [interventions] for Alzheimer’s must be given very early in the disease for them to be truly effective,” said William Thies, PhD, chief medical and scientific officer at the Alzheimer’s Association.

“For that to happen, we need to get much better at early detection and diagnosis of Alzheimer’s, in order to test therapies at earlier stages of the disease and enable earlier intervention,” he added.

Alzheimer’s data

The Alzheimer’s study involved 402 people with an average age of 76, ‘probable’ Alzheimer’s, dietary DHA intakes of no greater than 200 mg per day, and a Mini-mental state exam score (MMSE) between 14 and 26. The participants were randomly assigned to receive a daily DHA dose of 2 grams per day, or placebo, for 18 months.

Results of the double-blind, randomised, placebo-controlled clinical trial, funded by the National Institutes of Health, showed no evidence for benefit in the studied population. Blood levels of DHA did increase, however.

“These trial results do not support the routine use of DHA for patients with Alzheimer’s,” said lead researcher Joseph Quinn, MD.

In a subset of people who carried the “e4″ version of the “ApoE” gene, however, the researchers noted a slower rate of decline on the primary test of mental function (the ADAS-cog). ApoE-e4 is known to increase the risk of developing Alzheimer’s but does not appear to modify the rate of disease progression.

“This is an intriguing exploratory result,” said Quinn. “However it must be treated with appropriate caution. The finding requires further study for confirmation.”

The golden touch on age-related cognitive decline

The Memory Improvement with DHA Study (MIDAS) involved 485 healthy older people with an average age of 70 and a mild memory complaint. The participants were randomly assigned to receive either 900 mg per day of algal DHA or placebo for 6 months.

Results of the randomised, double-blind, placebo-controlled, multi-centre study showed that participants taking DHA supplements made significantly fewer errors on the Paired Associate Learning (PAL) test compared to when they started the study.

Furthermore, plasma DHA levels doubled during the study in the DHA group, and correlated with the PAL response.

The researchers also noted a significant decrease in heart rate in the DHA group, while blood pressure and weight did not change.

“Six month supplementation with DHA (900mg/d) improves memory function and decreases heart rate in healthy older adults with ARCD. This improvement on the PAL is associated with a shift in the normative distribution to a younger age,” wrote the MIDAS investigators.

Sources:

Alzheimer’s Association 2009 International Conference on Alzheimer’s Disease (ICAD 2009) in Vienna

Presentation #O1-04-02, 12 July 2009

“A clinical trial of docosahexanoic acid (DHA) for the treatment of Alzheimer’s disease”

Authors: J.F. Quinn, R. Raman, R.G. Thomas, K. Ernstrom, K. Yurko-Mauro, E.B. Nelson, L. Shinto, A.K. Nair, P. Aisen

Alzheimer’s Association 2009 International Conference on Alzheimer’s Disease (ICAD 2009) in Vienna

Presentation #O1-04-01

“Results of the MIDAS Trial: Effects of Docosahexaenoic Acid on Physiological and Safety Parameters in Age-Related Cognitive Decline”

Authors: K. Yurko-Mauro, D. McCarthy, E. Bailey-Hall, E.B. Nelson, A. Blackwell, MIDAS Investigators”

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Eating right while pregnant can be a challenge.  We all know that you are eating for two.  But to keep your baby healthy, what foods are best?  The answer to the question is variety.  In addition to taking your daily prenatal vitamin, you should include plenty of fresh fruits and vetetables as well as fresh wild caught fish.

While pregnant, you should consume a small amount of wild caught salmon, about 12 ounces per week.  It is a fantastic source of DHA which is an omega 3 fatty acid that supports fetal brain and nervous system development.  Be sure that the salmon is wild caught because it is lower in toxins such as mercury.  As an alternative to fresh fish, you may want to choose a prenatal vitamin with DHA.

In addition to your DHA from fish or your prenatals, be sure to include folate rich leafy greens.  Asparagus and spinach are both high in folic acid. Folic acid of course is also used in prenatal vitamins to support neural development.

Other foods to consider are eggs for choline which also supports healthy brain development.  Eggs also contain lutein, it’s what makes the yolks yellow, which supports eye health and skin elasticity.

Choose oranges for vitamin C, yogurt for zinc, and even cottage cheese for calcium and protein.  Almonds for fiber as well as the amino acid arginine.

The point is, while pregnant, make sure that you give your baby a varied and healthy diet.  Eating while pregnant and taking your prenatal vitamin is the best way to ensure a healthy and happy pregnancy.

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