Vitamin B9 is involved in cell growth and renewal. Its presence in sufficient quantity is particularly important during the first weeks of pregnancy. It helps prevent malformations of the embryonic nervous system precursor (called the neural tube), which can have very serious consequences on brain development (anencephaly) and the spinal cord (spina bifida).
But did you know it is also recommended to supplement with folic acid (vitamin B9) at least 3 months before pregnancy?
Yet, in France, nearly 75% of women of childbearing age have dietary folate intakes below recommended levels, and 7% are at risk of folate deficiency (the natural form of vitamin B9). Beyond possible neural tube defects in the baby in case of deficiency, folic acid can help you get pregnant faster and more!
Recent studies confirm that taking folic acid is associated with a lower frequency of infertility, a reduced risk of miscarriage, and increased success of infertility treatment. [1], [2]
A clinical trial on women having difficulty conceiving showed that among those who took 400 µg of folic acid for 3 months, 26% became pregnant compared to 10% of those who did not take it (source: Panth et al, 2018).
Here are the foods where you will find the most vitamin B9; however, needs are not always met by diet, which is why we made sure our ISIS BABY, Fertility boost gummies guarantee you the daily intake you need! SHOP your treatment here
|
Foods |
Servings |
(µg) |
|
Grilled or braised poultry offal |
100 g |
345-770 µg |
|
Sautéed lamb or veal liver |
100 g |
331-400 µg |
|
Cooked legumes |
100 g |
229-368 µg |
|
Braised or sautéed pork or beef liver |
100 g |
163-260 µg |
|
Boiled spinach |
125 ml (1/2 cup) |
139 µg |
|
Boiled asparagus |
125 ml (1/2 cup) |
134 µg |
|
Enriched pasta, cooked |
125 ml (1/2 cup) |
120-125 µg |
|
Soybeans, boiled or sautéed |
125 ml (1/2 cup) |
83-106 µg |
|
Boiled broccoli |
125 ml (1/2 cup) |
89 µg |
|
Roasted sunflower seeds |
60 ml (1/4 cup) |
81 µg |
|
Romaine lettuce |
250 ml (1 cup) |
80 µg |
|
Sunflower seed butter |
30 ml (2 tbsp) |
77 µg |
|
Cooked beetroot |
125 ml (1/2 cup) |
72 µg |
|
Sprouted soybeans |
125 ml (1/2 cup) |
64 µg |
|
Raw spinach |
250 ml (1 cup) |
61 µg |
|
Orange juice |
125 ml (1/2 cup) |
58 µg |
|
Cooked Brussels sprouts |
4 cabbages (80 g) |
50 µg |
|
Okra, boiled |
125 ml (1/2 cup) |
39 µg |
|
Walnuts, hazelnuts, filberts, dehydrated, unblanched |
60 ml (1/4 cup) |
39 µg |
|
Flax seeds |
60 ml (1/4 cup) |
37 µg |
[1] Silvestris E et al. Nutrition and Female Fertility: An independent Correlation. Front Endocrinol. 2019;10:346
[2] Gaskins AJ et al. Diet and fertility: a review. Am J Obstet Gynecol 2018;218(4):379-389
