Folic acid, a B vitamin (B9), plays a critical role in the early development of a baby, even before pregnancy begins. Health experts strongly recommend that women of childbearing age take folic acid daily to help prevent birth defects and support overall reproductive health. Here’s why folic acid is essential before conception and how to ensure you’re getting enough.

What is folic acid?

Folic acid is the synthetic form of folate, a water-soluble vitamin found naturally in foods like leafy greens, citrus fruits, beans, and fortified cereals. It helps the body produce DNA, supports cell division, and is crucial for rapid tissue growth, which is especially important during early pregnancy.

Why is folic acid important before pregnancy?

1. Prevents neural tube defects (NTDs)

   
   

   One of the primary reasons for taking folic acid before pregnancy is to reduce the risk of neural tube defects (NTDs), such as:

   
   

   • Spina bifida – a condition where the spinal cord does not develop properly, leading to physical disabilities.

   • Anencephaly – a severe brain defect that is usually fatal.

     
     

     The neural tube develops within the first 3-4 weeks of pregnancy—often before a woman even knows she is pregnant. This is why taking folic acid in advance is crucial.

     
     

2. Supports red blood cell formation

   
   

   Folic acid is essential for producing healthy red blood cells, which prevent anaemia. Women planning pregnancy need adequate blood supply to support both their own body and the developing foetus.

   
   

3. Reduces risk of other birth defects

   
   

   Beyond NTDs, folic acid may also help prevent other birth defects, such as cleft lip and palate, heart defects, and urinary tract abnormalities.

   
   

4. Enhances fertility and reproductive health

   
   

   Studies suggest that folic acid may improve fertility by supporting egg quality and implantation. It also plays a role in reducing the risk of miscarriage.

   
   

5. Supports brain and cognitive development

   
   

   Folate is crucial for foetal brain development, and adequate intake may even contribute to better cognitive function and reduced risk of autism spectrum disorders.

   How much folic acid should you take?

   
   

   • The CDC and other health organizations recommend that women who can become pregnant take 400 to 800 micrograms (mcg) of folic acid daily at least one month before conception.

   • Women with a higher risk of NTDs (such as those with a family history or certain medical conditions like diabetes or epilepsy) may need a higher dose, up to 4,000 mcg (4 mg) daily, under medical supervision.

Best sources of folic acid

To meet daily folic acid requirements, consider the following sources:

1. Dietary sources (Folate)

   
   

   • Dark leafy greens (spinach, kale)

   • Citrus fruits (oranges, lemons)

   • Legumes (lentils, chickpeas, black beans)

   • Avocados

   • Fortified grains (bread, pasta, cereal)

     
     

2. Supplements

   
   

   • Prenatal vitamins often contain the recommended dose of folic acid.

   • Standalone folic acid supplements are also available.

When to start taking folic acid

Since neural tube defects occur very early in pregnancy, it’s best to start taking folic acid at least one month before conception. Women who are sexually active and might become pregnant should consider taking it regularly, as nearly half of all pregnancies are unplanned.

Conclusion

Folic acid is a simple yet powerful nutrient that plays a crucial role in preventing birth defects and supporting a healthy pregnancy. Since the early weeks of pregnancy are critical for foetal development, ensuring adequate folic acid intake before conception is essential. Women of reproductive age should take at least 400 mcg daily through supplements or diet to support their future baby’s health.