What Is Folic Acid?
Folic acid is the synthetic form of folate, a type of B vitamin. Folate is essential for the formation of red blood cells and supports the proper development of a baby’s neural tube, which later forms the brain and spinal cord. Natural sources of folate include dark leafy vegetables and citrus fruits, while folic acid is commonly added to fortified foods such as breakfast cereals.
When Should You Begin Taking Folic Acid?
Birth defects of the brain and spinal cord often develop within the first 3 to 4 weeks of pregnancy. For this reason, it’s crucial to have enough folate in your body during those early stages of fetal growth.
If you consulted your doctor while planning for pregnancy, they likely advised you to begin taking a prenatal vitamin that includes folic acid. Research suggests that women who used folic acid supplements for at least a year before conceiving reduced their risk of preterm birth by 50% or more.
According to the CDC, folic acid should be taken daily starting at least one month before conception and continued throughout pregnancy. In fact, the CDC also advises all women of reproductive age to take folic acid every day, meaning it’s safe and even beneficial to start well before becoming pregnant.
How Much Folic Acid Do You Need?
For women of childbearing age, the general recommendation is to take 400 micrograms (mcg) of folic acid daily. This amount can usually be found in most multivitamins. If your multivitamin doesn’t contain enough, or if you prefer not to take one, you can use folic acid supplements instead.
During pregnancy and breastfeeding, your body’s need for folic acid changes to support both you and your baby’s growth. Adequate intake not only lowers the risk of neural tube defects but also contributes to healthy cell formation and overall development.
Here’s a breakdown of the daily recommended doses:
| Stage | Recommended Daily Dose |
| Women of childbearing age (general) | 400 mcg |
| While trying to conceive | 400 mcg |
| First trimester (months 1–3) | 400 mcg |
| Second & third trimesters (months 4–9) | 600 mcg |
Natural and Fortified Sources of Folic Acid:
Getting enough folic acid doesn’t always have to come from supplements many foods naturally contain folate, and others are fortified to help you meet your daily needs. Some of the richest sources include fortified breakfast cereals, which can provide up to 400 mcg per ¾ cup serving, making them one of the easiest ways to boost your intake. Beef liver is another powerhouse, delivering around 215 mcg in just 3 ounces of cooked meat. Plant-based options are also excellent: lentils supply about 179 mcg per half cup, while a serving of cooked spinach provides roughly 115 mcg.
Other everyday foods can help close the gap as well. Enriched egg noodles offer around 110 mcg per half cup, and fortified cereals with 25% of the daily value contain about 100 mcg per serving. Legumes are another great choice Great Northern beans give you about 90 mcg per half cup. Beyond these, foods like asparagus, Brussels sprouts, broccoli, avocado, sunflower seeds, peanuts, oranges, and strawberries are also excellent natural sources of folate.
By combining fortified products with a variety of fresh fruits, vegetables, and legumes, you can easily meet the recommended daily intake of folic acid while supporting overall health and proper development during pregnancy.
Why Folic Acid Matters for Expecting Mothers?
Ensuring proper nutrition during pregnancy is vital for the baby’s growth and development. Among the key nutrients, folic acid stands out as one of the most important for supporting both maternal health and the healthy formation of the baby.
Key Health Benefits of Folic Acid During Pregnancy:
Folic acid, the synthetic form of folate (a B vitamin), is essential for the body’s ability to produce and maintain new cells. This becomes especially critical during times of rapid cell division and growth, such as pregnancy. One of its most vital roles is in the formation of the baby’s neural tube, which later develops into the brain and spinal cord.
Getting enough folic acid in the early stages of pregnancy can dramatically reduce the risk of neural tube defects like spina bifida. It also helps protect against other congenital conditions, including cleft lip and palate and certain types of heart defects.
Beyond protecting the baby, folic acid supports the mother’s health by aiding in red blood cell production, which helps prevent anemia a common issue during pregnancy. Adequate intake may also lower the chances of preterm birth, low birth weight, and miscarriage, while promoting healthy growth and development in the womb.
In addition, ongoing research suggests that folic acid might play a role in reducing the risk of long-term health issues, such as preeclampsia in mothers, and could even contribute to lowering the risk of chronic diseases later in life for both mother and child.
How Folic Acid Helps Protect Against Birth Defects?
Folic acid, the man-made form of folate (a B vitamin), is a vital nutrient for women, especially during the childbearing years. Taking folic acid supplements before conception and throughout pregnancy is strongly recommended because it plays a key role in preventing serious birth defects.
Birth defects are abnormalities that occur during the development of a baby in the womb. They may affect the structure or function of the brain, spine, or other organs. Among the most concerning are neural tube defects (NTDs), such as spina bifida where the spinal cord does not develop properly, and anencephaly a condition in which major parts of the brain and skull are missing.
Research shows that getting enough folic acid before pregnancy and in the early weeks afterward can significantly lower the risk of these conditions. This is why health experts recommend that all women of childbearing age take folic acid daily, even if they are not currently planning a pregnancy because many birth defects form within the first month, often before a woman knows she is pregnant.
In addition to reducing the risk of NTDs, folic acid supplementation may also help prevent other congenital issues, including cleft lip and palate, certain heart defects, and poor fetal growth. For mothers, folic acid supports healthy red blood cell production, reducing the risk of anemia and supporting overall wellbeing during pregnancy.
Consequences of Low Folic Acid During Pregnancy:
Folic acid, the synthetic form of folate (a B vitamin), is critical for the healthy development of a baby during pregnancy. One of its most important roles is aiding in the formation of the neural tube, which later develops into the baby’s brain and spinal cord. Without enough folic acid, this process can be disrupted, leading to serious complications.
A deficiency in folic acid during pregnancy can result in neural tube defects (NTDs) such as:
- Spina bifida: Incomplete development of the spinal cord or backbone, often leading to lifelong disability.
- Anencephaly: A severe condition where major parts of the brain and skull fail to form properly.
Beyond NTDs, insufficient folic acid has also been linked to other congenital abnormalities, including cleft lip and palate, heart defects, limb deformities, and urinary tract problems.
Lack of adequate folic acid doesn’t only affect the baby—it may also raise the risk of complications for the mother and pregnancy itself, such as preeclampsia, premature birth, and low birth weight. Since folic acid supports DNA synthesis and cell growth, a shortage can negatively impact overall fetal development and maternal health.
To reduce these risks, health experts recommend women take 400–800 micrograms of folic acid daily, beginning at least one month before conception and continuing through the first trimester. In addition to supplements, a diet rich in folate such as dark leafy greens, beans, citrus fruits, avocados, and fortified cereals can help ensure optimal intake.
Conclusion:
Folic acid is one of the most vital nutrients for women during their reproductive years, especially before and throughout pregnancy. By ensuring adequate intake—through both supplements and folate-rich foods—women can significantly reduce the risk of serious birth defects such as spina bifida and anencephaly, while also supporting their own health with improved red blood cell production and reduced risk of pregnancy complications.
Health authorities, including the CDC, strongly recommend taking 400 mcg of folic acid daily at least one month before conception and throughout the first trimester, with increased needs of up to 600 mcg during later stages of pregnancy. Because many pregnancies are unplanned, it is advised that all women of childbearing age maintain a daily folic acid intake.
Ultimately, folic acid is not just about preventing birth defects—it plays a broader role in promoting healthy growth, reducing risks of preterm birth and low birth weight, and supporting the long-term well-being of both mother and child. In 2025 and beyond, prioritizing folic acid through balanced nutrition and supplementation remains one of the simplest yet most powerful steps toward a healthy pregnancy and a healthy future.
