Folic Acid: 9 Reasons Why You Should Take It Before Pregnancy

If you are trying to conceive, understanding when to start taking folic acid, how much you need and why it matters can help you prepare for a healthy pregnancy.

Folic acid is the synthetic form of folate, also known as vitamin B9. Folate occurs naturally in foods, while folic acid is commonly used in supplements and fortified foods. The vitamin is important for normal cell division and is particularly important during the earliest stages of pregnancy.

Taking folic acid before conception is recommended because the baby’s brain and spinal cord begin developing very early in pregnancy, often before you realise that you are pregnant.

Contents

• How Much Folic Acid Should You Take?
• Why Is Folic Acid Important When Trying to Conceive?
• Why the First Weeks of Pregnancy Are Important
• When Should You Start Taking Folic Acid?
• Vitamin B12 and Pregnancy
• Prenatal Supplements
• Can You Get Enough Folate Through Food?
• Good Food Sources of Folate
• Who May Need a Higher Dose?
• What If You Are Pregnant Already?

How Much Folic Acid Should You Take?

The NHS recommends taking 400 micrograms (400mcg) of folic acid every day when you are trying to get pregnant, ideally starting around three months before conception. You should continue taking it throughout the first 12 weeks of pregnancy.

It is important to take a supplement because it can be difficult to get the recommended amount of folic acid from food alone.

You can read the current NHS pregnancy vitamins and supplements guidance for further information.

View Folic Acid Tablets – 400mcg (240 Tablets)

Why Is Folic Acid Important When Trying to Conceive?

Folic acid helps reduce the chance of your baby developing a neural tube defect, such as spina bifida. Neural tube defects affect the early development of the brain, spine or spinal cord.

Folate also plays several important roles in the body, including:

• Supporting normal cell division and the production of new cells.
• Contributing to normal blood formation.
• Supporting the normal function of the immune system.
• Helping to reduce tiredness and fatigue.

The neural tube is the structure that eventually develops into the baby’s brain and spinal cord. If it does not develop correctly, a neural tube defect can occur.

Examples of neural tube defects include:

• Spina bifida: a condition in which the baby’s spine and spinal cord do not develop properly in the womb, causing a gap in the spine.
• Anencephaly: a serious condition in which parts of the brain and skull do not develop properly.
• Encephalocele: a rare condition in which brain tissue and its protective membranes protrude through an opening in the skull.

Taking folic acid before conception and during early pregnancy can significantly reduce the risk of neural tube defects affecting the baby’s brain or spine.

Why the First Weeks of Pregnancy Are Important

The neural tube develops and closes very early in pregnancy, during the first few weeks after conception. Many people do not yet know that they are pregnant at this stage.

This is why folic acid is recommended before pregnancy rather than waiting until you receive a positive pregnancy test.

When Should You Start Taking Folic Acid?

Ideally, you should begin taking a 400 microgram folic acid supplement around three months before trying to conceive. If you are planning to stop contraception because you want to become pregnant, this is a good time to make folic acid part of your daily routine.

If you are already trying for a baby and have not yet started taking folic acid, there is no need to wait. You can begin taking it now.

You should continue taking folic acid every day until you are 12 weeks pregnant. Taking it beyond 12 weeks is not considered harmful, although the first trimester is the key period for reducing the risk of neural tube defects.

You can also include plenty of folate-rich foods in your diet, including beans, peas, lentils, broccoli, Brussels sprouts, spinach and other green vegetables.

Vitamin B12 and Pregnancy

Vitamin B12 is another important B vitamin. It contributes to normal red blood cell formation and the normal functioning of the nervous system.

Low vitamin B12 levels during pregnancy may be associated with health problems, but most people do not need to take a separate vitamin B12 supplement if they are getting enough from their diet.

Good sources of vitamin B12 include meat, fish, eggs, milk and dairy products, as well as foods that have been fortified with the vitamin.

If you follow a vegan or highly restricted diet, or think that you may be deficient in vitamin B12, speak to your GP, midwife or another healthcare professional about whether supplementation is appropriate.

Prenatal Supplements

Some people choose a combined prenatal or pre-conception supplement rather than taking folic acid by itself. These products often contain folic acid alongside other vitamins and minerals.

For example, Pregnacare Conception is designed for people who are trying for a baby and contains folic acid together with a range of other nutrients.

Check the label of any pregnancy supplement to make sure it provides the recommended amount of folic acid. You should also avoid supplements containing vitamin A in the form of retinol during pregnancy unless they have been specifically recommended by a healthcare professional.

Can You Get Enough Folate Through Food?

Folate occurs naturally in many foods, particularly green vegetables, pulses and some fruits. However, the NHS recommends taking a folic acid supplement when trying to conceive because it can be difficult to get the amount needed for pregnancy from food alone.

Some foods, including certain breakfast cereals and breads, may already contain added folic acid.

UK flour rules are also changing. From 13 December 2026, folic acid must be added to most non-wholemeal common wheat flour produced or imported for the UK market. There are some exemptions, including wholemeal flour and flour produced by qualifying small mills.

This change does not replace the recommendation to take a folic acid supplement when trying to conceive. UK health guidance continues to recommend a daily 400 microgram supplement before conception and during the first 12 weeks of pregnancy.

You can read more about the changes in the UK Government guidance on bread and flour composition.

Good Food Sources of Folate

A balanced diet containing naturally folate-rich foods is still worthwhile alongside your daily folic acid supplement.

Good sources include:

• Leafy green vegetables: spinach, kale, broccoli and Brussels sprouts are useful sources of folate as well as other vitamins and minerals.
• Asparagus and green peas: both can contribute folate as part of a varied diet.
• Citrus fruits: oranges and other citrus fruits contain naturally occurring folate.
• Beans, lentils and chickpeas: pulses are useful sources of folate, fibre and protein.
• Nuts and seeds: peanuts and sunflower seeds contain folate alongside protein and healthy fats.
• Fortified foods: some breakfast cereals and other foods have folic acid added during manufacturing.

Folate is water soluble and some can be lost during cooking. Steaming vegetables or cooking them in a small amount of water can help reduce these losses.

If you are pregnant, you should avoid liver and liver products. Although liver contains folate, it is also very high in vitamin A, and too much vitamin A can harm a developing baby.

Who May Need a Higher Dose of Folic Acid?

Most people trying to conceive should take 400 micrograms of folic acid each day. However, the NHS recommends a higher dose of 5mg a day for some people who have an increased risk of a pregnancy being affected by a neural tube defect.

A 5mg dose may be recommended if:

• You or the baby’s father has a neural tube defect.
• You or the baby’s father has a relative with a neural tube defect.
• You have previously had a pregnancy affected by a neural tube defect.
• You have diabetes.
• You have a blood condition such as sickle cell anaemia or thalassaemia.
• You take certain medicines for epilepsy or HIV.

The 5mg dose is available on prescription. Speak to your GP if any of these circumstances apply to you or if you are unsure which dose you should take.

Do not increase your folic acid dose on your own simply because you think more may be better. Your GP can advise you on the appropriate dose for your individual circumstances.

What If You Are Pregnant Already?

If you have already found out that you are pregnant and were not taking folic acid beforehand, start taking a daily 400 microgram supplement as soon as possible and continue until you are 12 weeks pregnant.

If you think you may need the higher 5mg dose, speak to your GP promptly so that they can advise you and prescribe it if appropriate.

Folic acid is most important during the earliest stages of development, but not having taken it before conception does not mean that there will necessarily be a problem with your pregnancy.

Key Points

• Take 400 micrograms of folic acid every day when trying to conceive.
• Ideally start around three months before conception.
• Continue taking folic acid until you are 12 weeks pregnant.
• Folic acid helps reduce the risk of neural tube defects such as spina bifida.
• Do not rely on food alone to provide the recommended amount.
• Some people need a prescription-strength 5mg dose because of particular medical or family-history risk factors.
• If you are already pregnant and have not been taking folic acid, start as soon as possible.

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