Folic acid is one of the most important nutrients you can take before and during pregnancy. It plays a vital role in early foetal development, helping to prevent serious birth defects and support healthy cell growth. Despite being widely recommended, many women still underestimate just how powerful this simple supplement can be.
If you’re preparing for pregnancy or already expecting, here’s everything you need to know about the benefits of taking folic acid – and why starting early matters.
What Is Folic Acid and Why Is It Important?
Folic acid is the synthetic form of folate, a type of vitamin B9 that helps the body make DNA, repair cells, and produce red blood cells. During pregnancy, these processes accelerate dramatically, meaning your body needs more folate than usual to support your baby’s growth.
Without enough folic acid, the early development of your baby’s brain and spinal cord can be affected, increasing the risk of neural tube defects such as spina bifida and anencephaly.
That’s why health authorities recommend that women who are planning to conceive start taking folic acid before becoming pregnant – ideally for at least three months in advance.
The Role of Folic Acid in Pregnancy
Folic acid supports both maternal and foetal health in multiple ways. Its effects begin in the earliest weeks of pregnancy, often before you even know you’re expecting.
Preventing Neural Tube Defects
The neural tube, which later forms the brain and spinal cord, develops within the first 28 days after conception. Because this stage occurs so early, having enough folic acid in your system before conception is essential. Supplementation significantly reduces the risk of defects and supports proper neurological formation.
Supporting Placental Development
Folic acid contributes to the creation of new cells and tissues, including those that form the placenta – your baby’s vital source of oxygen and nutrients. A healthy placenta ensures steady foetal growth and lowers the risk of complications.
Preventing Anaemia and Fatigue
During pregnancy, your blood volume increases. Folic acid helps produce red blood cells, reducing the likelihood of anaemia, which can cause tiredness, dizziness, and weakness.
Reducing Risk of Preterm Birth and Low Birth Weight
Studies have shown that consistent folic acid intake is associated with lower rates of premature birth and babies born underweight. Adequate levels support full-term development and a smoother pregnancy journey.
Supporting Maternal Health
Folic acid benefits you too. It aids in cell repair, supports your immune system, and helps your body recover after childbirth. Combined with other B vitamins, it promotes healthy skin, hair, and energy levels throughout pregnancy.
How Much Folic Acid Should You Take?
In the UK, the NHS recommends that women take 400 micrograms (mcg) of folic acid daily before conception and during the first 12 weeks of pregnancy. Some women may need a higher dose (5mg), particularly if they:
- Have diabetes or epilepsy
- Are obese (BMI over 30)
- Have a family history of neural tube defects
- Take certain medications that affect folate absorption
Your doctor will advise you if you fall into a higher-risk category. After 12 weeks, continue to eat folate-rich foods even if supplementation isn’t required daily.
Dietary Sources of Folate
While supplements provide a consistent dose, folate can also be found naturally in food. Try to include:
- Leafy greens such as spinach, kale, and broccoli
- Citrus fruits and avocados
- Lentils, chickpeas, and kidney beans
- Fortified breakfast cereals and bread
- Asparagus and Brussels sprouts
A balanced diet alongside supplementation ensures your folate levels remain optimal.
When to Start Taking Folic Acid
The best time to start is before conception. Because many pregnancies aren’t confirmed until several weeks in, preconception supplementation provides protection during the earliest, most critical stage of foetal development.
If you’re already pregnant and haven’t started taking folic acid yet, don’t panic – begin as soon as possible. It’s never too late to support your baby’s health.
Folic Acid and Fertility
Folic acid may also play a role in conception. It supports cell division and ovarian function, helping eggs mature properly. Men can benefit too – folate contributes to healthy sperm production.
If you’re trying to conceive, combining folic acid supplementation with other strategies for optimising fertility can improve your chances of conception and support a healthy start to pregnancy.
Can You Take Too Much Folic Acid?
Folic acid is water-soluble, meaning excess amounts are usually excreted through urine. However, taking very high doses without medical guidance can mask symptoms of vitamin B12 deficiency, which can cause nerve damage over time.
Always stick to your prescribed or recommended dose, and avoid doubling up on supplements that already contain folic acid.
The Connection Between Folic Acid and Other Nutrients
Folic acid works best alongside other key vitamins and minerals. Iron, vitamin B12, and vitamin D are particularly important during pregnancy. Many prenatal supplements combine these in balanced doses to support overall wellbeing.
If you’re following a restricted diet (such as vegan or vegetarian), talk to your healthcare provider about additional supplements to ensure all nutrient needs are met.
When to Speak to a Healthcare Professional
If you have a medical condition, take long-term medication, or have experienced complications in a previous pregnancy, it’s wise to discuss your supplement plan with a doctor. They can tailor your dosage and check for any potential interactions. Regular blood tests may also be recommended to monitor folate and vitamin B12 levels throughout your pregnancy.
And don’t forget – at GG Healthcare, we offer trusted obstetric care in London that can help to put your mind at ease throughout your entire pregnancy.
Final Thoughts
Folic acid may be small, but its impact is enormous. From protecting your baby’s brain and spine to boosting your own health and energy, this single nutrient is a cornerstone of prenatal care.
By starting supplementation early – ideally before conception – and maintaining a balanced diet, you’re taking one of the most effective steps toward a healthy pregnancy.
If you’re planning to conceive or already expecting, talk to your healthcare provider about your folic acid needs. With expert guidance and proactive care, you can ensure both you and your baby get the healthiest possible start.