You need to take a daily dose of 400 micrograms of folic acid when you’re trying for a baby, and for the first 12 weeks of pregnancy. This helps to protect your baby from problems that can happen very early in development. You can take a folic acid supplement or a pregnancy supplement containing folic acid. Also, try to eat more folate-rich foods such as leafy greens, beans and lentils, and foods fortified with folic acid, such as cereals. Find out more about folic acid and conception, how it protects your developing baby and whether you need to take a higher dose.
How much folic acid should I take when trying for a baby?
As soon as you start trying for a baby, you should take a daily supplement containing 400 micrograms (mcg) of folic acid.
It’s recommended you start taking it up to three months before you conceive, but if you’ve already started trying, or are already pregnant, try not to worry – just start taking it as soon as possible.
You should continue taking it until you’re at least 12 weeks pregnant.
You can carry on taking folic acid for longer if you want to. Sometimes it’s better to carry on taking it because it helps your body make red blood cells. It’s recommended you take folic acid throughout your whole pregnancy if:
- you have anaemia or are at risk of anaemia
- you have sickle cell disease
- you have thalassemia
In these cases, you’re likely to need to take a higher daily dose too.
Why might I need a higher dose of folic acid when trying to conceive?
Your GP may prescribe a higher dose of folic acid, usually 5 milligrams (mg), which is 5,000 micrograms, per day if your baby is at a higher risk of developing a brain or spinal cord problem. In addition to sickle cell disease and thalassaemia, this may also be the case if:
- you or your partner has a neural tube defect (NTD) such as spina bifida, or a family history of NTDs
- you’ve previously had a baby with an NTD
- you have diabetes
- you’re living with obesity, with a body mass index (BMI) over 30
- you’re taking certain medications for epilepsy
- you’re taking antiretroviral medicines for HIV
The UK Health Advisory Council for coeliac disease also recommends pregnant women with coeliac disease take a higher dose of 5 mg per day of folic acid as a precaution.
If any of the above apply to you, make an appointment with your GP to ask how much folic acid they recommend for your individual needs. Your doctor can give you a prescription so you won’t have to pay for it.
What is folic acid, and why do I need it?
Folic acid is also known as vitamin B9. It’s crucial for your developing baby’s health. Folic acid reduces the risk of babies developing serious brain and spinal cord problems such as spina bifida.
Your baby grows spine and nerve cells very early in the first few weeks of pregnancy. The bundle of nerves that will eventually become your baby’s spine and central nervous system is known as the neural tube. If something goes wrong as it develops, this is known as a neural tube defect (NTD). Sadly, in some cases, this can result in a lifelong disability. Folic acid helps the neural tube to develop healthily.
Because the neural tube develops so early in pregnancy, you may not realise you’ve conceived when it happens. This is why you should start taking folic acid as soon as you begin trying for a baby, and ideally up to three months before you do conceive.
Can folic acid help me to conceive?
No, folic acid doesn’t make you more fertile. Taking it won’t boost your chances of conceiving or lessen them. It is only recommended when you’re trying for a baby to help with the healthy development of your baby in the very early weeks of pregnancy.
How should I take folic acid?
You can buy folic acid as a single supplement, or as part of a multivitamin designed for women who are pregnant or trying to conceive. Check the label or ask your pharmacist for advice on which supplements contain the recommended amount. Don’t take a supplement containing vitamin A if you might be pregnant, as this isn’t safe for developing babies.
Once you conceive, it’s also recommended you take a supplement containing 10 micrograms of vitamin D every day. If you’re taking multiple supplements, it’s a good idea to have a quick chat with your pharmacist to make sure you’re getting a safe balance of nutrients.
Some women find they often forget to take their supplement each day. If you’re among them, try setting an alarm on your phone to remind you.
If you’re on a low income, or are under 18, you may be able to get free vitamin supplements containing folic acid once you have conceived. This is part of the government’s Healthy Start scheme.
Do I need to get more folate in my diet during pregnancy?
As well as taking a supplement, it’s a good idea to increase the amount of naturally occurring folic acid (folate) in your diet. Your body needs more folate than usual during pregnancy, so eating foods that contain folate may help.
Folate is found in small amounts in many foods so it is difficult to get the recommended amount from food alone. So you still need to take a folic acid supplement. Good sources of folate include:
- green, leafy vegetables such as sprouts, spinach, broccoli, kale and cabbage
- beans and pulses, such as chickpeas
- oranges and orange juice
- nuts and seeds
- wheat bran and other wholegrains
- poultry, pork and shellfish
- fortified breakfast cereals such as bran flakes
Liver is also a source of folate, however, it’s best to avoid it while you’re trying to conceive. This is because it contains high levels of vitamin A, which isn’t safe for your baby once you do become pregnant.
Like many vitamins, folate is water-soluble and is easily destroyed by cooking. Steam, microwave or stir-fry vegetables, rather than boiling them, to retain as much goodness as possible.
How long does folic acid take to work?
Your body quickly absorbs folic acid and it starts working within a few hours of you taking it. In pregnancy, it’s all about getting the timing right, as your developing baby needs you to have good levels of folic acid soon after conception.
More tips and advice
- Check out our ovulation calculator.
- Learn more about what to eat when trying for a baby.
- Get the lowdown on megavitamins and conception.
- Discover which foods can boost fertility in men.
