August 18, 2026

Folic acid during pregnancy: dosage, benefits and when to take it

If you already know you’re pregnant, one of the first two things your gynecologist tells you during the first visit after confirming it is, on one hand, to ask when your last period was to calculate your week of pregnancy and, on the other, to start taking folic acid. If you don’t know yet whether you’re pregnant, check out this article on our free virtual pregnancy test.

In fact, if you visit your gynecologist to tell them you’re planning to try for a baby — something we should all do so they can give us a check-up and proper guidance — they will probably already tell you to start taking folic acid. In this article I’ll try to answer all those questions we have about folic acid: What is it? What’s it for? When should I start taking it? What dose is recommended?… Let’s get started!

Folic acid pregnancy

What is folic acid?

Realistically, we’d need to be chemists to fully understand what folic acid is, but so the rest of us mortals get it: folic acid is a vitamin, specifically vitamin B9. You find it in green vegetables, legumes, nuts, brewer’s yeast… but, unfortunately, it gets lost when cooking and even when storing food at room temperature. What you’ll actually take usually comes in little round tablets — like the ones I took, which my gynecologist called “little capsules” because they were round and plastic-like. Often the same tablets the gynecologist prescribes, or the ones you buy at the pharmacy, also contain supplements of other vitamins and minerals that pregnant women need, like Omega 3, Omega 6 and iron.

Who should take it?

Although it’s also used as a treatment for certain anemias, in recent years health organizations and governments have recommended that all pregnant women, or women planning a pregnancy, take folic acid. In fact, it’s advised to start taking it at least one month before getting pregnant, so your body has good reserves from the very beginning. And if you don’t know yet whether you’re pregnant, you can take our free online pregnancy test to get some guidance from your symptoms. And if you fancy a bit of fun, try your luck with our fun fingerprint game: it’s just a game, not a real test.

Why should you take folic acid if you’re pregnant, or even before?

It’s very important to take folic acid for these reasons: it helps prevent deformities of the placenta that could lead to miscarriage, and birth defects of the brain (anencephaly) and of the spine (spina bifida) caused by the neural tube not closing properly at the head and tail ends, respectively. You’ve probably heard of spina bifida, a birth defect of the spine that can cause paralysis of the lower body, lack of control over the bowel and bladder, and learning difficulties. If the fetus doesn’t get enough folic acid during pregnancy, it can also develop megaloblastic anemia, be born prematurely, or have a low birth weight. The mother can develop pre-eclampsia/eclampsia, a condition involving high blood pressure and protein in the urine. Folic acid also helps keep a healthy uterus.

As you can see, it’s extremely important to have good folic acid reserves. That’s why, since the link between folate deficiency and neural tube defects was discovered, governments and health organizations worldwide have stepped up their recommendations for taking a folic acid supplement for women trying to get pregnant.

Where do we find folic acid naturally?

As I mentioned before, folic acid can be found in the following foods:

Green leafy vegetables: spinach, chicory, Swiss chard, broccoli, asparagus and peas.
Legumes: chickpeas, lentils, dry beans and broad beans.
Fortified cereals and enriched whole-grain bread.
Nuts and seeds: walnuts, hazelnuts and sunflower seeds.
Meat is low in folic acid, but you can find it in beef liver, as well as in oily fish.

So eating a varied diet rich in these foods from before pregnancy will help fill the folate reserves your body will later need. 🥗

Until when should you take folic acid during pregnancy?

Remember that the exact guideline will come from your gynecologist, but to give you an idea, it’s recommended to take folic acid for at least the first trimester of pregnancy, which is when your baby’s neural tube is forming. Many current guidelines suggest keeping it up throughout the whole pregnancy (and during breastfeeding too), often as part of a prenatal vitamin, because it helps prevent anemia and remains beneficial. Either way, always follow your doctor’s advice.

How much folic acid should you take?

The recommended daily intake of folic acid for pregnant women is between 600 µg and 800 µg. Since part of the folate already comes from the food we eat, gynecologists usually prescribe a supplement of 400 µg of synthetic folic acid. It’s been established that, for pregnant women, the maximum intake should be 800 µg.

Although there’s no known toxic level for folic acid, some studies link very high folic acid intake in the last trimester with a higher chance of the child developing asthma. That’s why it’s recommended to take a high-folate supplement before getting pregnant and during the first trimester — when a deficiency would be most serious — and then a more moderate supplement during the second and third trimesters.

Does folic acid have side effects?

Taking folic acid at the recommended dose is safe and very well tolerated. In some cases it can cause mild discomfort such as nausea, an upset stomach, or a strange taste in the mouth, which usually go away if you take it with meals. The important thing is not to exceed the dose your doctor gave you and, above all, not to self-medicate: your doctor is the one who knows what you need at each moment.

Where can you buy folic acid?

You can get folic acid at any pharmacy. There are many brands, all different and all perfectly effective. Let your gynecologist prescribe the brand they know and trust; you can also ask your pharmacist. But since it’s not a prescription-only medicine, you can also find it in other places, like supermarkets, parapharmacies and even on Amazon.

Should men take folic acid too?

If you’re trying for a baby, folate supports fertility in both men and women. In men it contributes to the production of sperm. In women it supports the maturation of the egg and implantation — see fertile days — besides the effects already mentioned during pregnancy. So it’s important to get enough through your diet, or take a supplement, so as not to harm fertility.

Frequently asked questions

When should I start taking folic acid?

Ideally at least one month before trying to conceive, and keep taking it through the first trimester (or the whole pregnancy, depending on what your doctor says). That way your body has reserves from the moment the neural tube starts to form.

How much folic acid do I need a day?

If you’re pregnant or trying to get pregnant, the usual supplement dose is 400 µg a day, within a recommended total intake of 600–800 µg including food. Your doctor will adjust the dose to your situation.

What happens if I forget to take it for a day?

Nothing serious. If you forget a dose, take it when you remember, unless it’s almost time for your next one; in that case, skip the missed dose and carry on with your routine. Don’t double up to make up for it.

Can I take folic acid if I’m not pregnant or trying?

Yes. It’s a water-soluble vitamin and, at normal doses, it’s not a problem; it can even be good for your general health. Still, if you have any doubts, talk to your doctor before taking any supplement.

Is the folate in food the same as the supplement?

The folate in foods is the natural form, while the folic acid in supplements is the synthetic form, which the body uses very well. Both count, but the supplement makes sure you hit the recommended daily dose.

Well, I hope this helped clear up all the doubts you might have had about folic acid. Always remember to check with your gynecologist or doctor: it’s important to tell them, as a couple, that you’re planning to try for a baby, because they’ll give you the right guideline for taking the folic acid supplement. I also recommend you have a look at the first pregnancy symptoms and the calculator for how many weeks of pregnancy you are.

Remember that this article is for information only and doesn’t replace the advice of a health professional. If you have any concerns about your health or you’re pregnant, always consult your doctor ❤️.