Folic acid supplementation in pregnancy and women who could become pregnant
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"Considering that the level of intake of folic acid from fortified foods is estimated to be no more than 100 to 200 mcg per day and recognizing that many pregnancies are unplanned, all women who could become pregnant should take a multivitamin containing 400 mcg (0.4 mg) of folic acid daily."

Source: Health Canada


"women in good health eat a diet of folate-rich foods, along with daily supplementation with a multivitamin which includes folic acid (0.4 mg to 1.0 mg) for at least two to three months before conception and throughout the pregnancy and postpartum periods (for a minimum of four to six weeks and as long as breastfeeding continues)"


"women with a family history of NTD or other health complications, the SOGC recommends increasing dietary intake of folate-rich foods and daily supplementation with multivitamins (including 5 mg of folic acid) at least three months before conception and continuing 10 to 12 weeks postconception."

Source: Canadian Pediatric Society


Food 1 Food Guide Serving Micrograms of folate as dietary folate equivalents (ug DFEs)

Amounts are approximate based on Canadian Nutrient File, 2007b.

Lentils and romano beans 175 mL 265-270
Black beans 175 mL 190
Okra 125 mL 140
White beans 175 mL 125
Asparagus and spinach, cooked 125 mL 120
Salad greens, such as Romaine lettuce, mustard greens and endive 250 mL 80-110
Pinto beans, kidney beans and chickpeas 175 mL 70-100
Pasta made with enriched wheat flour 125 mL 90
Avocado ½ fruit 80
Sunflower seeds, shelled 60 mL 80
Bagel made with enriched wheat flour ½ bagel (45 g) 60-75
Brussels sprouts, beets and broccoli, cooked 125 mL 70
Bread made with enriched wheat flour or enriched corn meal 1 slice or ½ pita or ½ tortilla (35 g) 45-65
Spinach, raw 250 mL 60
Orange juice from concentrate 125 mL 60
Parsley 125 mL 50
Parsnips 125 mL 50
Peanuts, shelled 60 mL 45
Eggs 2 large 45
Corn 125 mL 40
Seaweed 125 mL 40
Orange 1 medium 40
Green peas 125 mL 40
Raspberries, strawberries, blackberries 125 mL 15-35
Enriched ready to eat cereal 30 g 10-35
Broccoli and cauliflower, raw 125 mL 30
Snow peas 125 mL 30
Pineapple juice 125 mL 30
Walnuts, almonds and hazelnuts, shelled 60 mL 20-30
Baby carrots 125 mL 25
Kiwifruit 1 large 20
Clementine 1 fruit 20

Source: Health Canada