11 Health Benefits Of Folic Acid And DHA During Pregnancy With RDA Guidelines!

Folic acid and DHA are two vital nutrients that can help safeguard your baby's development during pregnancy. Folic acid significantly helps prevent neural tube defects, while DHA supports brain and eye development. These nutrients are highly beneficial for healthy pregnancy and can significantly reduce the risk of maternal complications. Including folic acid and DHA for pregnancy in your diet or through supplements can prioritise your baby's wellness and ensure a healthy pregnancy.

But how can these supplements benefit in real? So, let’s discuss and understand the benefits of folic acid and DHA during pregnancy and get to know the RDA guidelines for better health outcomes.

Table Of Contents

1. What Is Folic Acid And DHA?

2. 11 Benefits Of Folic Acid And DHA During Pregnancy

3. RDA Of Folic Acid And DHA During Pregnancy

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References

What Is Folic Acid And DHA?

Folic acid and DHA are essential nutrients for pregnant women. Folic acid is a synthetic folate form, and a B vitamin aids DNA synthesis, cell division, and growth. Like calcium during pregnancy, which is particularly important, folic acid and DHA are also essential to support the placenta's and fetus's rapid development. DHA, an omega-3 acid, is vital for the brain and retina development of the baby. It's a major structural fat in these tissues and helps cognitive and visual development. 

Folic acid and DHA omega 3 are essential for pregnant women to ensure a healthy pregnancy and support the baby's proper development.

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11 Benefits Of Folic Acid And DHA During Pregnancy

Let’s discuss and understand the benefits of folic acid and DHA during pregnancy:

1. Supports Fetal Brain And Cognitive Development

Folic acid and DHA are essential for fetal brain development and cognitive functions. Folic acid is recommended during the first trimester to support neural connections and structure formation. Adequate folic acid intake improves children's cognitive outcomes, including improved memory, attention, and language skills.

DHA, a fundamental building block of the fetal brain and retina, helps during the third trimester when the brain gets rapid growth. Studies have shown that adequate omega-3 acids, particularly DHA, during pregnancy allow improved cognitive performance, memory retention, and enhanced learning abilities in children. It also supports emotional and behavioural development.

2. Promotes Healthy Vision

The development of the baby's retina and overall visual health heavily depends on omega-3 fatty acids, especially DHA. The retina, a key component of the eye, is rich in DHA, and its proper development ensures that the baby has optimal visual function from birth. Adequate maternal DHA intake during pregnancy can reduce the risk of vision problems in infancy and later stages of life.

Science indicates that infants born to mothers with higher DHA levels during pregnancy exhibit better visual acuity, sharper focusing abilities, and improved hand-eye coordination, enhancing overall visual processing skills.

3. Reduces The Risk Of Preterm Birth

It is defined as the delivery phase before 37 weeks of gestation period and is a leading cause of increasing infant mortality and long-term developmental challenges. Folic acid and amazing omega-3 supplements, particularly DHA, have reduced the risk of preterm birth. Folic acid is required for DNA synthesis, significant cell division, and tissue growth, ensuring that the tissues and organs necessary for maintaining a full-term pregnancy develop properly.

Omega-3s promote better placental function, decrease inflammation, and support immune modulation, all of which contribute to preventing preterm birth. By consuming folic acid and omega-3 supplements, pregnant women can improve their chances of carrying their pregnancies to full term, thereby reducing the risk of health complications for the baby.

4. Lowers The Risk Of Postpartum Depression

Omega-3 fatty acids, particularly DHA and EPA (eicosapentaenoic acid), affect brain health and regulate mood. These fatty acids have anti-inflammatory and neuroprotective properties that help reduce the risk of postpartum depression, a condition that affects many new mothers after childbirth. DHA and EPA support the production of serotonin, a neurotransmitter that regulates mood and emotions.

Studies suggest that women who consume higher amounts of omega-3s during pregnancy experience a reduced risk of developing postpartum depression, promoting better emotional well-being and mental health in the postnatal period.

5. Supports Heart Health Of Both

Omega-3 acids are well-known for their heart benefits, especially during pregnancy. They help regulate blood pressure readings, reduce inflammation, and lower triglyceride levels, promoting better heart health for both the mother and the baby. The cardiovascular system changes significantly during pregnancy to accommodate increased blood flow and nutrient delivery to the fetus.

Omega-3 fatty acids help manage these changes by supporting healthy blood vessel function, improving circulation, and reducing the risk of hypertension. Moreover, adequate omega-3 intake is linked to a lower incidence of congenital heart defects in babies, ensuring the proper formation and function of the baby’s heart.

Also Read: 4 Incredible Benefits Of Fish Oil For Heart Health

6. Enhances Immune Function

The immune system is naturally affected during pregnancy periods to prevent the body from rejecting the fetus. However, this suppression can make pregnant women more vulnerable to infections. Omega-3 fatty acids, particularly DHA, possess anti-inflammatory properties that help modulate the significant immune response, reducing inflammation and enhancing the body’s ability to fight infections.

When taken with foods that boost the immune system, DHA can improve immune function and help protect the mother and the baby from potential infections, promoting a healthier pregnancy overall. Omega-3s also help in developing the baby’s immune system, contributing to stronger immune defences after birth.

7. Improves Infant Birth Weight

Omega-3 fatty acids are vital for optimal fetal growth and development and are closely linked to achieving a healthy birth weight. Adequate DHA intake during pregnancy ensures proper placental blood flow, enhancing nutrient plus oxygen delivery to the baby. Babies born with healthy birth weights are less likely to experience complications such as respiratory issues, metabolic disorders, or developmental delays.

Furthermore, research suggests that babies of mothers with sufficient omega-3 intake during pregnancy are less prone to conditions like low birth weight or small-for-gestational-age (SGA) status, which can affect long-term health outcomes.

8. Prevents Neural Tube Defects (NTDs)

Folic acid, a B vitamin (B9), is critical for preventing neural tube defects (NTDs) like severe spina bifida and anencephaly, which occur when the neural tube remains open during early pregnancy. This closure happens within the first 28 days of conception, often before a woman knows she’s pregnant, which is why folic acid supplementation is recommended before and during early pregnancy.

Folic acid helps form the baby’s neural tube, ensuring the proper brain and spinal cord development. Women who take folic supplements before and during early pregnancy can reduce the risk of NTDs by up to 70%.

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9. Supports Placental Development And Function

The placenta is a lifeline between the mother and the fetus, delivering essential nutrients and oxygen while removing waste. Folic acid helps in the development and functioning of the placenta, ensuring it grows properly to support the baby’s needs throughout pregnancy.

Adequate folic acid intake supports placental health, reducing the risk of placental abnormalities that can lead to complications such as preeclampsia or growth restrictions in the fetus. A well-functioning placenta also helps regulate the transfer of nutrients, optimising fetal growth and development.

10. Prevents Maternal Anaemia

Anaemia during pregnancy, characterised by decreased red blood cells, causes fatigue, weakness, and other health complications. Folic acid is essential for forming red blood counts, which are necessary to transport oxygen to the mother and the developing baby. As blood volume increases during pregnancy, the demand for folic acid rises to support the increased need for red blood cell production.

Adequate folic acid intake helps prevent maternal anaemia. It ensures that both the mother and the fetus receive sufficient oxygen, reducing the risk of complications like low birth weight or early delivery.

11. Reduces The Risk Of Preeclampsia

Preeclampsia is a potentially dangerous condition during pregnancy characterised by high blood pressure readings and damage to organs like the liver and kidneys. It can cause serious issues for the mother and the baby, including premature birth or placental abruption.

Folic acid supplementation reduces the risk of preeclampsia by improving endothelial function and supporting blood vessel health. While more research is needed, there is promising evidence that folic acid’s anti-inflammatory and vascular benefits can help lower the likelihood of developing preeclampsia.

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RDA Of Folic Acid And DHA During Pregnancy

Note these daily recommended intake of folic acid and DHA during pregnancy for reference:

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Also Read: Top 10 Potential Benefits Of Flax Seeds As A Superfood

Dietitian’s Recommendation

It is important to have a well-rounded, balanced diet containing plenty of folic acid and DHA while pregnant to help with the health of the mother and the growing baby. For folic acid intake, I recommend you include vegetables like spinach, fenugreek, and mustard greens, along with lentils, chickpeas, and kidney beans. Fortified cereals, oranges, and lemons are also great for giving a boost.

Regarding DHA, consider adding fatty fish like salmon, mackerel, and sardines to your pregnancy diet and try to have at least two servings weekly. Vegetarians can choose DHA-rich foods like flaxseeds, chia seeds, and walnuts, as well as supplements like fish oil capsules or flax seed oil capsules, to meet nutritional requirements.

                                                                                       Dt. Akshata Gandevikar

The Final Say

Ultimately, folic acid and DHA during pregnancy are indispensable nutrients that help promote a healthy pregnancy and ensure optimal fetal development. Including them through food and Omega-3 supplements for pregnancy and adhering to the recommended intake can significantly enhance your and your baby's wellness. The combined benefits of folic acid and DHA emphasise the importance of thoughtful nutritional planning and supplementation for a successful and healthy pregnancy.

FAQs

1. Can I get enough folic acid and DHA from diet alone?

Yes! While it's possible to obtain folic acid from leafy greens, legumes, fortified cereals and DHA from fatty fish or plant sources, many pregnant women find it challenging to meet their regular needs solely through diet. Prenatal supplements are often considered to ensure adequate intake of both folic acid and DHA.

2. When should I start including folic acid and DHA supplements?

It's advisable to begin taking folic acid at least one or two months before conception and continue throughout pregnancy. DHA supplements should also be taken during pregnancy, particularly from the first trimester onward, to support the baby's brain and eye development.

3. Are there any side effects of taking folic acid and DHA supplements?

Folic acid and DHA supplements are generally safe for pregnant women when taken as recommended. However, excessive folic acid intake can mask vitamin B12 deficiency, and high DHA intake could lead to minor side effects like gastrointestinal discomfort. Always follow the prescribed dosage by your doctor to avoid potential issues.

4. Can folic acid and DHA help prevent miscarriage?

Unfortunately, no. While folic acid and DHA play essential roles in fetal development and maternal health, there is no definitive evidence that they prevent miscarriage. However, adequate intake of these nutrients reduces the risk of neural tube defects and supports overall pregnancy health, contributing to better pregnancy outcomes.

References

• https://www.webmd.com/drugs/2/drug-170068/prenatal-with-dha-and-folic-acid-oral/details#:~:text=Vitamins%2C%20minerals%2C%20and%20fatty%20acids%20are%20important%20building%20blocks%20of,prevent%20spinal%20cord%20birth%20defects.
• https://my.clevelandclinic.org/health/drugs/9754-pregnancy-prenatal-vitamins
• https://www.medicalnewstoday.com/articles/folic-acid-for-pregnancy
• https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945
• https://www.hopkinsmedicine.org/health/conditions-and-diseases/folic-acid-for-a-healthy-baby#:~:text=The%20developing%20baby%20needs%20folate,functions%20during%20pregnancy%20and%20infancy.
• https://www.webmd.com/baby/folic-acid-and-pregnancy

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