Why Folic Acid Matters
Having a healthy baby means making sure you're healthy too. One of the most important ways to help prevent serious birth defects in your baby is to get enough folic acid every day — especially before conception and during early pregnancy.
Women who are pregnant or trying to become pregnant should get at least 400 micrograms (0.4 milligrams) of folic acid daily before conception and for at least 3 months afterward. Studies show that this greatly reduces a baby's risk of serious neural tube defects.
Important: Neural tube defects happen during the first 28 days of pregnancy — usually before a woman even knows she's pregnant. That's why all women of childbearing age should get enough folic acid, not just those actively trying to conceive.
What Is Folic Acid?
Folic acid (or folate) is a B vitamin (B9) that is essential for healthy fetal development.
Folic acid (or folate) is a B vitamin (B9) found mostly in dark green vegetables like broccoli and spinach, legumes such as beans and peas, and enriched grains.
Folic acid plays a vital role in DNA development, cell growth and development, and tissue formation.
It is especially important during pregnancy, particularly in the early stages when the neural tube is forming.
Food Sources of Folic Acid:
- Dark green vegetables (broccoli, spinach)
- Legumes (beans, peas)
- Enriched grains (breakfast cereals, breads, pastas, rice)
- Leafy greens
- Citrus fruits
- Fortified foods
What Are the Benefits of Folic Acid?
Getting enough folic acid is one of the most important ways to help prevent serious birth defects in your baby.
Having a healthy baby means making sure you're healthy too. One of the most important ways to help prevent serious birth defects in your baby is to get enough folic acid every day — especially before conception and during early pregnancy.
Women who are pregnant or trying to become pregnant should get at least 400 micrograms (0.4 milligrams) of folic acid daily before conception and for at least 3 months afterward.
Studies show that this greatly reduces a baby's risk of serious neural tube defects.
Folic acid is vital to the development of DNA and plays a large role in cell growth and development, as well as tissue formation.
What Are Neural Tube Defects?
Neural tube defects are birth defects that involve incomplete development of the brain and spinal cord.
Neural tube defects are birth defects that involve incomplete development of the brain and spinal cord.
These defects happen during the first 28 days of pregnancy — usually before a woman even knows she's pregnant.
That's why it's so important for all women of childbearing age to get enough folic acid, not just those who are trying to become pregnant.
Half of all pregnancies are not planned, so anyone who could become pregnant should make sure to get enough folic acid.
It's not clear why folic acid has such a profound effect on the prevention of neural tube defects. But experts do know that it's vital to the development of DNA. As a result, folic acid plays a large role in cell growth and development, as well as tissue formation.
Types of Neural Tube Defects:
- Spina bifida: when the spinal cord and spinal column don't completely close
- Anencephaly: when the skull, scalp, and brain do not form properly
- Encephalocele: when brain tissue protrudes out to the skin through an opening in the skull
How Can I Get Enough Folic Acid?
You can get folic acid through fortified foods and supplements, but most women need a vitamin supplement to reach recommended levels.
The U.S. Food and Drug Administration (FDA) requires food-makers to add folic acid to their enriched grain products. So you can boost your intake by eating breakfast cereals, breads, pastas, and rice that have 100% of the recommended daily folic acid allowance. Check the product's label for this information.
But for most women, eating fortified foods isn't enough. To reach the recommended daily level, you'll probably need a vitamin supplement.
During pregnancy, you need more of all essential nutrients than you did before you became pregnant.
Prenatal vitamins shouldn't replace a well-balanced diet. But taking them can give your body — and your baby — an added boost of vitamins and minerals.
Some health care providers recommend taking a folic acid supplement in addition to a prenatal vitamin. Talk to your doctor about your daily folic acid intake. They might recommend a prescription supplement, an over-the-counter brand, or both.
Also talk to your doctor if you've already had a pregnancy that was affected by a neural tube defect or if you or your partner were affected by one yourselves. The doctor may recommend that you take a higher dose of folic acid (even before a pregnancy).
Understanding Neural Tube Defects
Neural tube defects occur during the first 28 days of pregnancy, often before a woman knows she's pregnant. These are serious birth defects that affect the brain and spinal cord:
Spina Bifida
When the spinal cord and spinal column don't completely close
Can cause physical and intellectual disabilities
Anencephaly
When the skull, scalp, and brain do not form properly
A fatal condition where most of the brain is missing
Encephalocele
When brain tissue protrudes out to the skin through an opening in the skull
Can cause serious neurological problems
Key Takeaways
Daily Requirement
Get at least 400 micrograms (0.4 mg) of folic acid daily before conception and for at least 3 months after.
Start Early
Neural tube defects occur in the first 28 days of pregnancy, often before you know you're pregnant. Start taking folic acid before conception.
Food + Supplements
Eat fortified foods and dark leafy greens, but most women also need a supplement to reach recommended levels.
All Women of Childbearing Age
Since half of pregnancies are unplanned, all women who could become pregnant should ensure adequate folic acid intake.
Frequently Asked Questions
What is folic acid and why is it important during pregnancy?
Folic acid (or folate) is a B vitamin (B9) that is essential for healthy fetal development. It helps prevent serious birth defects called neural tube defects, which affect the brain and spinal cord. Getting enough folic acid is one of the most important ways to help prevent these defects in your baby.
How much folic acid do I need during pregnancy?
Women who are pregnant or trying to become pregnant should get at least 400 micrograms (0.4 milligrams) of folic acid daily before conception and for at least 3 months afterward. Some women may need higher doses, especially if they have had a previous pregnancy affected by a neural tube defect.
When should I start taking folic acid?
You should start taking folic acid before you become pregnant, ideally when you start trying to conceive. Neural tube defects happen during the first 28 days of pregnancy — usually before a woman even knows she's pregnant. That's why it's important for all women of childbearing age to get enough folic acid.
What are neural tube defects?
Neural tube defects are birth defects that involve incomplete development of the brain and spinal cord. The most common types are spina bifida (when the spinal cord and spinal column don't completely close), anencephaly (when the skull, scalp, and brain do not form properly), and encephalocele (when brain tissue protrudes through an opening in the skull).
Can I get enough folic acid from food alone?
While you can get folic acid from fortified foods (enriched grains, cereals, breads, pastas) and natural sources (dark green vegetables, legumes), most women need a vitamin supplement to reach the recommended daily level of 400 micrograms. Talk to your doctor about whether you need a supplement.
What foods contain folic acid?
Good sources of folic acid include dark green vegetables like broccoli and spinach, legumes such as beans and peas, enriched grains (breakfast cereals, breads, pastas, rice), leafy greens, and citrus fruits. Many foods are also fortified with folic acid.
Should I take a folic acid supplement in addition to a prenatal vitamin?
Some healthcare providers recommend taking a folic acid supplement in addition to a prenatal vitamin, while others may be satisfied with the amount in prenatal vitamins alone. Talk to your doctor about your daily folic acid intake and whether you need an additional supplement.
Do I still need folic acid if I'm not planning to get pregnant?
Yes, all women of childbearing age should ensure adequate folic acid intake because half of all pregnancies are not planned. Neural tube defects occur very early in pregnancy, often before a woman knows she's pregnant, so it's important to have adequate folic acid levels beforehand.
What if I've had a previous pregnancy affected by a neural tube defect?
If you've already had a pregnancy affected by a neural tube defect, or if you or your partner were affected by one, talk to your doctor. They may recommend a higher dose of folic acid, even before you become pregnant. Your doctor can determine the appropriate dosage for your situation.
Can folic acid prevent other birth defects?
While folic acid is most well-known for preventing neural tube defects, it plays an important role in DNA development, cell growth, and tissue formation, which are essential for overall healthy fetal development. Research continues on other potential benefits.
Important Medical Disclaimer
The information provided on this page is for educational purposes only and should not replace professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider or obstetrician about your folic acid needs, especially if you have had a previous pregnancy affected by a neural tube defect or if you have specific health conditions.
Your doctor can help you determine the appropriate folic acid dosage and whether you need additional supplements beyond what's in your prenatal vitamins. They can also provide personalized guidance based on your individual health status and pregnancy history.