This fact sheet is for women who are planning to have children. It will help you understand what folic acid is, why it is important and how to eat enough of this essential nutrient.
‘Folate’ is a naturally occurring, water-soluble vitamin also known as folacin or vitamin B9. (1)
‘Folic acid’ is the manufactured version of folate that is used in most supplements and in fortified food.
They both work in a similar way. Folate is needed to make red blood cells and the genetic material DNA (2) allowing cells to replicate. It is also important for nerve function. Everyone needs enough folic acid, but more is needed before and during pregnancy because requirements are increased.
Folic acid and folate are measured in micrograms. The symbol for micrograms looks like this: μg.
The World Health Organisation and most governments advise women who are planning to become pregnant to take 400μg of folic acid for 3 months before pregnancy, and for at least the first 3 months of pregnancy. This helps to protect the unborn child from birth defects which are caused by the neural tube not forming correctly (neural tube defects or NDT).
The neural tube is where the brain and spinal cord develop. It starts as an open tube in the first 4 weeks of pregnancy when most women don’t even know they are pregnant. Without enough folic acid the neural tube cannot close properly. The open tube can leave the baby’s brain and spinal cord exposed at birth and this can only be closed with surgery.(3)
Good sources include:(1)
Folic acid can also be found in food supplements. 200μg is the usual amount recommended for most of the population. Other products formulated for women of childbearing age often contain 400μg.
These supplements are widely available from pharmacies, supermarkets and health food shops.
There are different recommended intakes for folic acid. Everyone is advised to consume at least 200μg of folic acid a day from their diet.
Eating a varied well-balanced diet with plenty of fruit and vegetables every day should provide this. Folate is not stored in the body so these foods should be eaten regularly and frequently.
Women planning a pregnancy should take an additional daily food supplement containing 400μg of folic acid. This is on top of the 200μg recommended daily intake from the diet. This supplement should be taken for at least three months before pregnancy and for the first 12 weeks of pregnancy. Supplements are recommended because it can be difficult to get this much extra folate from diet alone.
People who take the drug methotrexate also take a regular dose of folic acid. If this is you, speak to your GP or specialist about when to stop your methotrexate if you are planning a pregnancy.
Higher-dose folic acid
Some women have a greater risk of having a baby with a neural tube defect and are advised to take the much higher dose of 5 milligrams (mg) of folic acid each day – more than ten times the usual dose – until they’re 12 weeks pregnant, or throughout pregnancy in a few cases.
You may have greater risk if:
-you or the baby’s biological father have a neural tube defect or a family history of neural tube defects
-you have had a previous pregnancy affected by a neural tube defect
-you have diabetes
-you take anti-epilepsy medicine
-you take anti-retroviral medicine for HIV
-you have sickle-cell disease, thalassaemia or thalassaemia trait (in which case you should take 5mg throughout your pregnancy)
-you have a BMI of over 30
-you have inflammatory bowel disease
If any of these applies to you, talk to a health care professional soon. They can prescribe the higher dose of folic acid.
The UK government runs an ongoing survey of the nation’s diet called the National Diet and Nutrition Survey (the NDNS). The NDNS looks at what people are eating, the levels of vitamins and minerals in the foods being eaten, and whether people are getting enough of what they need. The NDNS also measures blood levels for some nutrients, including folic acid.
NDNS data show that 91% of women of childbearing age in the UK have blood levels of folate that are too low to protect against NTDs.(4) If these women do not take supplements of 400μg of folic acid before becoming pregnant, their unborn children may be at risk of developing a neural tube defect.
As approximately half of all pregnancies in the UK are unplanned(5), NICE recommends that health care professionals should direct any woman who could become pregnant to take at least 400μg of supplemental folic acid every day.(6)
Because folic acid is a water soluble vitamin it is a very safe substance. It is safe with a daily intake of up to 1,000μg (or 1 milligram) is safe. (7) (8)
The main risk is that high intakes of folic acid may mask vitamin B12 deficiency anaemia. Long term intake of more than 5mg would only be prescribed by a doctor, who would use regular blood testing to make sure you remain healthy. They may also suggest taking a supplement of vitamin B12.
We review our health information every two years and this information is due to be updated in October 2024.
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