"I know I should take folic acid to prepare myself for pregnancy, but do men need folic acid, too? Should my partner be taking a supplement?"
Moms-to-be aren’t the only ones who should lay into the leafy greens: Soon-to-be dads need to think about what goes into their bodies, too. That’s because good nutrition is always of benefit when trying to reproduce. There’s even some evidence showing a link between folic acid and male fertility — and when it comes to folic acid, it seems more may be more.
In fact, one study showed that men who consume high levels of folic acid through the foods they ate (over 700 mcg a day) actually lowered their risk of sperm abnormalities by up to 20 percent. Lowered sperm abnormalities may improve pregnancy rates. However, this data is not conclusive, and some studies have shown no impact on male fertility by increasing folic acid. In other words, it won’t hurt men to load up on folic acid along with other vitamins and minerals, and might have a benefit.
Folic acid (also known as folate) is actually the B9 vitamin. Its main job in the body is to help produce and maintain new cells, and it’s especially important during cell division. Without folic acid, the body could not produce DNA (essential when it comes to making babies!) and red blood cells. For women, getting enough folic acid before conception and during early pregnancy is definitely a must, as it has been found to significantly reduce the risk of neural-tube defects (such as spina bifida) in developing babies.
You can find this important baby-building nutrient in such foods as leafy green vegetables (think spinach and kale), most fruits (including avocados), beans, beets, chickpeas and fortified cereals and breads. So encourage your man to hit the salad bar for lunch for some leafy greens and beets, or even just his favorite Mexican spot for bean burritos with a dollop of guacamole.
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Better yet, since you need folate, share a dinner that's rich in folic acid. Current guidelines recommend that all women of childbearing age (even those not actively trying to conceive) get at least 400 mcg of folic acid daily. Since it may be hard to get that amount from food alone, the American College of Obstetricians and Gynecologists (ACOG) recommends that all women who are TTC take a dietary supplement containing folic acid.
For moms-to-be whose family history shows a high risk of neural-tube defects, the guidelines go a step further, recommending that they get 10 times that amount, or 4 mg, from folic-acid supplements. That's why if you're expecting to expect, your doctor has likely already recommended taking a daily prenatal vitamin that has around 600 to 1,000 mcg of folic acid (or more).
Because of the important connection between folic acid and your fertility, you might as well have your partner participate in consumption of this essential nutrient. But what if he isn’t eating a nutritious diet? Have him talk with his doctor about nutrition and male fertility and let them figure out the best way for your guy to get proper nutrition. This way, he’s doing his part to help ensure that the two of you have a healthy pregnancy.
Here’s to making that healthy baby!
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