Why Folic Acid is a Must for Moms-to-Be
When planning for pregnancy or expecting a baby, one of the most important nutrients you’ll hear about is folic acid. This B vitamin plays a vital role in your baby’s development, especially in the early stages of pregnancy. Whether you’re actively trying to conceive or already pregnant, ensuring you get enough folic acid is one of the simplest yet most powerful steps you can take to promote a healthy pregnancy.
What Is Folic Acid?
Folic acid is the synthetic form of folate, a B vitamin (B9) found naturally in some foods. Your body uses folate to produce DNA, support cell division, and promote healthy tissue growth—all essential for your baby’s development.
Why Is Folic Acid Important Before and During Pregnancy?
1. Prevents Neural Tube Defects (NTDs)
The most critical reason to take folic acid is its role in preventing neural tube defects (NTDs), such as:- Spina bifida: A condition where the spine doesn’t fully close, potentially causing lifelong mobility issues.
- Anencephaly: A severe condition where parts of the brain and skull don’t develop properly.
2. Supports Healthy Cell Growth
Folic acid is crucial for the rapid cell division and growth that occurs during pregnancy, supporting the formation of your baby’s organs, tissues, and placenta.3. May Reduce Other Pregnancy Complications
Research suggests that folic acid may help reduce the risk of complications like preeclampsia, low birth weight, and preterm birth.How Much Folic Acid Do You Need?
The recommended daily intake of folic acid depends on your stage:- Before pregnancy: At least 400 micrograms (mcg) daily.
- During pregnancy: 600 mcg daily.
- While breastfeeding: 500 mcg daily.
Sources of Folic Acid
You can get folic acid from both food and supplements. Here’s how to include it in your diet:1. Folic Acid-Rich Foods
While folic acid is the synthetic version, natural folate is found in many foods:- Leafy greens: Spinach, kale, and romaine lettuce.
- Citrus fruits: Oranges, grapefruits, and lemons.
- Legumes: Lentils, chickpeas, and black beans.
- Avocados: A creamy, folate-rich addition to meals.
- Fortified foods: Many breads, cereals, and pastas are enriched with folic acid.
2. Prenatal Vitamins
Because it’s challenging to get enough folic acid from food alone, taking a prenatal vitamin is essential. Most prenatal vitamins contain at least 400–800 mcg of folic acid, ensuring you meet your daily needs.When Should You Start Taking Folic Acid?
The best time to start taking folic acid is before you conceive, as the neural tube develops very early in pregnancy. Ideally, start at least one month before trying to get pregnant and continue through your first trimester. However, since about half of pregnancies are unplanned, it’s a good idea for all women of childbearing age to take a daily multivitamin with 400 mcg of folic acid.What Happens If You Don’t Get Enough Folic Acid?
A deficiency in folic acid can lead to serious complications, including:- Increased risk of neural tube defects.
- Megaloblastic anemia (a type of anemia that affects red blood cells).
- Poor fetal growth and development.
Key Questions to Ask Your Doctor
- How much folic acid should I take based on my medical history?
- Are there specific prenatal vitamins you recommend?
- Can I get enough folate from my diet, or should I focus on supplementation?
- Are there any side effects from taking too much folic acid?
A Simple Step for a Healthy Pregnancy
Incorporating folic acid into your daily routine is a small step with life-changing benefits. By starting early and ensuring you get the recommended amount, you’re giving your baby the best foundation for healthy development. With a balanced diet and a trusted prenatal vitamin, you’ve got this, mama!

Content Reviewed by Dr V.
Learn MoreDr. Vaheh Shirvanian, a family medicine physician and father. With over 17 years of experience, he specializes in inpatient acute hospital care, outpatient family medicine, urgent care, emergency medicine, and hospice care. Dr. V is passionate about guiding new parents through the challenges and joys of parenthood, offering compassionate and expert support at every step.