Fueling Healthy Growth with Folic Acid

March 26, 2025 Women

As a parent, you work hard to give your little ones the best start in life. Folic acid is one small but mighty nutrient that can make a big difference for you and your family.

Let’s dive into what folic acid does, how much your family needs, and how to include it in your meals.

What is Folic Acid?

Folic acid is a type of B vitamin that helps your body make new cells. It’s especially important during pregnancy because it helps your baby’s brain and spine develop. But folic acid isn’t just for moms-to-be—it’s important for everyone! Kids and adults need it to grow, stay healthy, and keep their blood working the way it should.

How Much Folic Acid Does Your Family Need?

The amount of folic acid needed each day depends on your age and whether you’re pregnant or breastfeeding.

Here’s a quick guide:

Children 1-3 years old:

150
micrograms
(mcg) per day

Children 4-5 years old:

200
micrograms
(mcg) per day

Adults:

400
micrograms
(mcg) per day

Pregnant Women:

600
micrograms
(mcg) per day

Breastfeeding Women:

500
micrograms
(mcg) per day

Some women may need more folic acid each day.

Talk to your doctor about how much folic acid you need if you:

Are pregnant or could get pregnant.
Had a baby with a neural tube defect (such as spina bifida) and want to get pregnant again.
Have spina bifida or have a family member with spina bifida and want to get pregnant.
Take medicines to treat epilepsy, type 2 diabetes, rheumatoid arthritis, or lupus.
Have a health condition, such as inflammatory bowel disease or celiac disease, that affects how your body absorbs folic acid.

Why Is Folic Acid Important?

Getting enough folic acid is important for everyone, but it’s especially critical during pregnancy to support a baby’s healthy development. Getting enough folic acid can help:

Prevent birth defects: Folic acid lowers the risk of serious problems with a baby’s brain and spine.

Build strong blood: It helps prevent anemia, a condition where your body doesn’t have enough healthy red blood cells.

Support growth: Folic acid is key for growing kids, helping their bodies build new cells as they grow.

Foods that are packed with
folic acid

The good news is you can get folic acid from many WIC-approved foods! Use your WIC benefits to purchase foods with folic acid like:

Fortified grains: Breakfast cereals, bread, and pasta often have added folic acid. Check the label to be sure.

Leafy greens: Spinach, kale, and collard greens are natural sources of folate, the form of folic acid found in foods.

Beans and lentils: These are not only budget-friendly but also packed with folate.

Fruits: Oranges, strawberries, and avocados contain folate too.

Tips to get enough folic acid

Plan meals with variety: Offer a variety of fruits, veggies, and grains to cover all the bases.

Take a daily vitamin: If you’re pregnant or thinking about having another baby, a daily multivitamin with folic acid is a smart choice.

Try easy recipes: Make simple, family-friendly meals like bean tacos, spinach omelets, or fruit, yogurt and fortified cereal parfaits.

By adding foods with folic acid to your family’s diet, you’re giving your little ones—and yourself—a strong foundation for good health. Every small step, like choosing fortified cereal or adding beans to dinner, makes a difference.

Remember, WIC is here to help! Ask your WIC staff for more tips or recipes to include folic acid in your meals. Together, we can help keep your family happy, healthy, and thriving.

REFERENCES

oash. women’s health. Folic acid
https://womenshealth.gov/a-z-topics/folic-acid

national institutes of health. folate
https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

national institutes of health. folate
https://ods.od.nih.gov/factsheets/Folate-Consumer/