How much folic acid do I need to take while trying for a baby?

Medically reviewed by Dr. Alex Polyakov, Consultant in Obstetrics, Gynaecology and Reproductive Biology

Folic acid, or folate, is an essential nutrient for normal development of your baby.

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Folate deficiency can contribute to your baby developing spina bifida. This condition occurs if the neural tube fails to develop properly. As your baby grows inside you, the neural tube becomes the spinal cord and brain.

The neural tube develops in the first few weeks of pregnancy, often before you even know that you are pregnant. The closure of the tube is completed by the sixth week of pregnancy – or just two weeks after you miss your period.

If there is a chance you may become pregnant, or you are planning a pregnancy, take a folate supplement of at least 500 micrograms a day for at least one month before you start trying. This supplement can be taken on its own or as part of a multivitamin for women who are pregnant or trying to conceive.

It is also possible to increase your folate intake by eating folate-rich foods. These include green vegetables such as asparagus, spinach, broccoli, cabbage and sprouts, legumes such as chickpeas, dried beans and lentils and cereals (some of which may be fortified with folate) and nuts. Fruits and fruit juices are also a rich source of folate, as is vegemite!

All bread sold in Australia since 2009 (except some organic brands) has also been fortified with folate.

It's important to remember that folate levels can be altered by cooking, so boiling your folate-rich foods is not recommended. Steaming, microwaving or stir-frying your veggies, however, does not appear to reduce their folate stores.

If you take medication to treat seizures or epilepsy, or you have Type 1 diabetes, your doctor can prescribe you a higher daily dose of 5 milligrams of folate.

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Those at higher risk of having a baby with a neural tube defect also include women who have a neural tube defect themselves or it runs in their family, or who have already had a baby with one.

Don’t forget to download our free app for a day-by-day guide to your pregnancy. My Pregnancy & Baby Today gives you all the expert advice you need, right at your fingertips.

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Sources

BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. When creating and updating content, we rely on credible sources: respected health organisations, professional groups of doctors and other experts, and published studies in peer-reviewed journals. We believe you should always know the source of the information you're seeing. Learn more about our editorial and medical review policies.

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Blencowe H, Cousens S, Modell B, et al. 2010. Folic acid to reduce neonatal mortality from neural tube disorders. International Journal of Epidemiology; 39 (Supplement 1): i110-i121

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EGVM. 2003. Safe Upper Levels for Vitamins and Minerals. Expert Group on Vitamins and Minerals. www.food.gov.ukOpens a new window [pdf file, accessed September 2011]

Lumley J, Watson L, Watson M, et al. 2001. Periconceptional supplementation with folate and/or multivitamins for preventing neural tube defects. Cochrane Database of Systematic Reviews Issue 3 Art. No.: CD001056. apps.who.intOpens a new window

NCCWCH. 2008a. Antenatal care: routine care for the healthy pregnant woman. National Collaborating Centre for Women's and Children's Health, Clinical guideline. London: RCOG Press. www.nice.org.ukOpens a new window [pdf file, accessed September 2011]

NCCWCH. 2008b. Diabetes in pregnancy: management of diabetes and its complications from preconception to the postnatal period. National Collaborating Centre for Women's and Children's Health (NCCWCH). London: RCOG Press. www.nice.org.ukOpens a new window [pdf file, accessed September 2011]

Ray JG, O'Brien TE, Chan WS. 2001. Preconception care and the risk of congenital anomalies in the offspring of women with diabetes mellitus: a meta-analysis. QJM: an International Journal of Medicine 94(8): 435-444

NHS Choices. 2011b. Vitamins and minerals: B vitamins and folic acid. www.nhs.ukOpens a new window

Rees D. 2010. Food Fact Sheet: Folic Acid. London: the British Dietetic Association. www.bda.uk.comOpens a new window

Hanna Mills Turbet

Hanna Mills Turbet is a digital journalist, editor and social media producer. She was Assistant Editor and contributor for BabyCenter.

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