Folic Acid during Pregnancy

Folic acid (also known as folate) is one of the most important nutrients you need before and during pregnancy. Taking the right amount significantly reduces the risk of serious birth defects of the brain and spine, known as neural tube defects.

This complete guide covers why folic acid matters, the recommended dosage, when to start taking it, the best food sources, and official guidelines from the CDC and health authorities.

Why Is Folic Acid So Important During Pregnancy?

Folic acid is the synthetic form of folate, a B vitamin (vitamin B9). It plays a critical role in the early development of your baby's neural tube, which later becomes the brain and spinal cord.

Without enough folic acid, the risk of neural tube defects increases, including:

• Spina bifida (incomplete closure of the spine).
• Anencephaly (incomplete development of the brain and skull).

The neural tube forms and closes within the first 3-6 weeks of pregnancy, often before many women even know they are pregnant. This is why starting folic acid before conception is so important.

How Much Folic Acid Should You Take During Pregnancy?

Standard recommendation:

• 400 micrograms (mcg) of folic acid every day.
• Start at least one month before you begin trying to conceive.
• Continue throughout pregnancy.

Many prenatal vitamins contain 400–800 mcg of folic acid. Always check the label and confirm with your doctor.

Special circumstances:
If you have previously had a baby with a neural tube defect, the CDC notes that taking a higher dose of folic acid (under medical supervision) may reduce the risk of another affected pregnancy by up to 70%.

When Should You Start Taking Folic Acid?

The best time to begin is when you start trying to conceive (or even earlier if you are of childbearing age). Because birth defects of the brain and spine occur so early, having adequate folic acid levels already in your system gives your baby the best protection from day one.

The CDC recommends that all women of childbearing age take 400 mcg of folic acid daily, even if they are not currently planning a pregnancy.

Additional Benefits of Folic Acid

Beyond preventing neural tube defects, adequate folic acid may also help:

• Reduce certain pregnancy complications.
• Support healthy cell growth and DNA formation.
• Lower the risk of other health issues such as heart disease and stroke (in the general population).

Best Food Sources of Folate

While a daily supplement is the most reliable way to get the recommended amount, you can also increase your intake through food:

Top folate-rich foods:

• Dark leafy greens (spinach, broccoli, cabbage, sprouts)
• Asparagus
• Legumes (chickpeas, lentils, dried beans)
• Fortified cereals and breads (especially in countries like Australia where flour is fortified)
• Citrus fruits

Cooking tip:

Steam vegetables instead of boiling them to better preserve the folate content.How to Choose the Right Prenatal VitaminNot all prenatal vitamins are the same. Look for one that contains at least 400 mcg of folic acid. The safest approach is to ask your doctor or midwife to recommend a reputable brand that meets your individual needs.

Frequently Asked Questions About Folic Acid in Pregnancy

Is folic acid the same as folate?
Folic acid is the man-made (synthetic) form of the natural vitamin folate. Both help prevent neural tube defects.

Can I get enough folic acid from food alone?
It’s difficult to consistently get 400 mcg from food alone, which is why a daily supplement is strongly recommended.

Do I need more than 400 mcg?
Most women need 400 mcg. Higher doses may be advised in specific cases (previous neural tube defect, certain medical conditions). Always follow your healthcare provider's advice.

Should I continue folic acid after the first trimester?
Yes. Continue taking it throughout pregnancy as recommended by your doctor.

Key Takeaway

Taking 400 mcg of folic acid daily, starting at least one month before conception and continuing through pregnancy is one of the simplest and most effective steps you can take to protect your baby's development.

Speak with your doctor or midwife about the best prenatal vitamin for you, and combine it with a healthy diet rich in folate-containing foods.

Does Folic Acid Have Any Other Benefits?

Folic acid may also reduce your risk of:

1. Some types of cancers.

2. Pregnancy complications.

3. Heart disease.

4. Stroke

5. Alzheimer's disease.

What is the Neural Tube?

As your baby grows inside you, the neural tube becomes the spinal cord and brain. The neural tube will develop within the first few weeks of pregnancy. It is during this time period where most women are yet to know that they are pregnant. 

The closure of the tube is completed by the sixth week of pregnancy. This is why taking a folic acid supplement pre-pregnancy is recommended. This way, you can ensure that you are taking it when you do fall pregnant and during these first few weeks.

Resources

CDC – Folic Acid (Official U.S. Guidelines)
The leading authority on folic acid recommendations for preventing neural tube defects.
Main page: https://www.cdc.gov/folic-acid/index.html

ACOG – Healthy Eating During Pregnancy (American College of Obstetricians and Gynecologists)
Clear clinical guidance on folic acid dosage before and during pregnancy.
Link: https://www.acog.org/womens-health/faqs/healthy-eating-during-pregnancy

NIH Office of Dietary Supplements – Pregnancy Fact Sheet
Detailed professional overview of folic acid supplementation recommendations from multiple major organizations.
Link: https://ods.od.nih.gov/factsheets/Pregnancy-HealthProfessional

CDC – Folic Acid: Sources and Recommended Intake
Practical information on how to get 400 mcg daily through food, fortified products, and supplements.
Link: https://www.cdc.gov/folic-acid/about/intake-and-sources.html

Article review: Article updated and reviewed by Kerryn Boyle on 15/09/2026.