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Fueling Healthy Growth with Folic Acid

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  • 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.
Molecule illustration with connected circles and lines

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.

Folic acid sources surrounding chemical structure diagram

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

Smiling pregnant woman gently cradles her belly

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.

Two intertwined hearts above zigzagging line

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.

Stylized abstract shape with interconnected lines and curves

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.

Outlined heart with arrow symbolizes love connection
Abstract interconnected shapes forming a complex, layered pattern
Small Steps = Big Impacts for Your Family's Health

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/

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Folic Acid vs. Folate:

Folate and folic acid are two forms of the same vitamin. Folate is found naturally in foods like leafy greens, beans, and fruits. Folic acid, on the other hand, is the synthetic form found in supplements and fortified foods like cereals and bread. Your body absorbs folic acid more easily than natural folate, which makes it especially helpful in preventing deficiencies.
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    Side-Lying Hold

    1. For the right breast, lie on your right side with your baby facing you.
    2. Pull your baby close. Your baby’s mouth should be level with your nipple.
    3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
    4. Keep loose clothing and bedding away from your baby.
    5. Reverse for the left breast.

    This hold is useful when:

    • You had a C-section
    • You want to rest while baby feeds
    • You are breastfeeding in the middle of the night
    • You and your baby are comfortable in this position
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    Cross-Cradle Hold

    1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
    2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
    3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
    4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
    5. Reverse for the left breast.

    This hold is useful when:

    • Your baby is premature
    • Your baby has a weak suck
    • Your baby needs help to stay latched
    • Your baby needs extra head support
    • You and your baby are comfortable in this position
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    Clutch or “Football” Hold

    1. For the right breast, hold your baby level, facing up, at your right side.
    2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
    3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
    4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
    5. Reverse for the left breast.

    This hold is useful when:

    • You had a C-section
    • You have large breasts
    • You have flat or inverted nipples
    • You have a strong milk let-down
    • You are breastfeeding twins
    • Your baby likes to feed in an upright position
    • Your baby has reflux
    • You and your baby are comfortable in this position
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    Cradle Hold

    1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
    2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
    3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
    4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
    5. Reverse for the left breast.

    This hold is useful when:

    • Your baby needs help latching on
    • You and your baby are comfortable in this position
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    Laid-Back Hold

    1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
    2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
    3. Your baby will naturally find your nipple, latch, and begin to suckle.

    This hold is useful when:

    • Your baby is placed on your chest right after birth
    • You have a strong milk let-down
    • You have large breasts
    • You and your baby are comfortable in this position