Folic acid keeps you and your baby healthy

Folic acid is a naturally occurring B vitamin. It helps a fetus's neural tube develop properly. The neural tube is the part of a developing baby that becomes the brain and spinal cord. When the neural tube does not close properly, a baby is born with a very serious birth defect called a neural tube defect (NTD).

The good news is that folic acid can help prevent neural tube defects. However, folic acid only works if taken before getting pregnant and during the first few weeks of pregnancy, often before a woman may even know she is pregnant. Since nearly half of all pregnancies in the U.S. are unplanned, it's important that all women of childbearing age (even if they're not trying to get pregnant) get the recommended daily amount of folic acid.

The best way to get enough folic acid is to take a multivitamin with at least 400 micrograms of folic acid in it and eat healthy foods. Most multivitamins have this amount, but check the label to be sure. You also can get folate (the natural form of folic acid) in some foods you eat, but most women don't get the recommended amount of folate or folic acid from foods alone.

About 3,000 pregnancies are affected by neural tube defects each year in the United States. If all women took adequate folic acid before getting pregnant and during early pregnancy, up to 70 percent of neural tube defects could be prevented.

Once you're pregnant, you should increase your folic acid intake to at least 600 micrograms of folic acid. Your prenatal vitamin should have the right amount of folic acid you'll need during pregnancy.

Most women should limit the amount of folic acid they take to 1,000 micrograms a day unless otherwise directed by a health provider. For example, women who have had a previous pregnancy affected by birth defects of the brain and spine and women with sickle cell disease should be sure to talk with their health providers about the need for more folic acid.

Folic acid in foods
Folic acid is found in the following foods:

  • Fortified breakfast cereals (look on the label to see if the cereal has been fortified with folic acid)
  • Lentils
  • Asparagus
  • Spinach
  • Black beans
  • Peanuts (only if you do not have a peanut allergy)
  • Orange juice (from concentrate is best)
  • Enriched breads and pasta
  • Romaine lettuce
  • Broccoli

Folic acid Is good for mom and dad, too
Folic acid is important for everyone in maintaining health. It plays an important role in the production of red blood cells. Folic acid may also help prevent certain health problems; research is still being done.

February 2010

Most common questions

Can I get folic acid from food?

Yes, but it's sometimes hard to get enough folic acid each day just from food. Foods that contain folate (the natural form of folic acid) include lentils, spinach, black beans, peanuts, orange juice, romaine lettuce and broccoli. You have to eat a lot of these foods to get the right amount of folic acid. Fortified grains, like bread, pasta and breakfast cereal, have more folic acid. "Fortified" means that folic acid has been added to the food. Check the product label to see how much folic acid each serving contains. The simplest way to get enough folic acid every day is to take a multivitamin or a prenatal vitamin. If you're not pregnant yet, take a multivitamin with 400 micrograms (mcg) of folic acid in it each day. If you’re pregnant, take a prenatal vitamin with at least 600 mcg of folic acid in it each day.

What if I didn't take folic acid before pregnancy?

If you don't take folic acid before getting pregnant (conception), it doesn't necessarily mean that your baby will be born with birth defects. However, it's true that folic acid does help to prevent certain birth defects. But it only works if it's taken before getting pregnant and at the beginning of the pregnancy, often before a woman may even know she's pregnant.

Since nearly half of all pregnancies in the United States are unplanned, it's important that all women of childbearing age (even if they're not trying to get pregnant) get at least 400 micrograms of folic acid every day. Take a multivitamin with folic acid before pregnancy. During pregnancy, switch to a prenatal vitamin, which should have 600 micrograms of folic acid.

What's the best way to get the right amount of folic acid?

Before pregnancy, take a multivitamin that contains 400 micrograms (mcg) of folic acid every day. If women of childbearing age take 400 micrograms of folic acid every day before and during early pregnancy, it may help reduce their baby’s risk for birth defects of the brain and spin called neural tube defects (NTDs). During pregnancy, you need at least 600 mcg of folic acid very day. Your prenatal vitamin should have this amount. Talk to your provider about taking a prenatal vitamin.

Last reviewed November 2012

©2013 March of Dimes Foundation. The March of Dimes is a non-profit organization recognized as tax-exempt under Internal Revenue Code section 501(c)(3).