Understanding How Much Folic Acid is Needed Daily Prior to Becoming Pregnant

November 15, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, taking folic acid daily before and during early pregnancy could prevent up to 70 percent of neural tube defects. This critical nutrient is vital for a baby's developing brain and spine, making the question of how much folic acid is needed daily prior to becoming pregnant a top priority for prospective mothers.

Quick Summary

The recommended daily intake of folic acid for women trying to conceive is crucial, starting at least one month before conception. Higher amounts may be advised for those with specific risk factors. Regular supplementation, along with a diet rich in fortified and natural folate foods, is vital for preventing neural tube defects.

Key Points

Standard Amount is Important: Women of childbearing age are often advised to take a specific amount of folic acid daily to help prevent neural tube defects.
Consistent Supplementation: Starting folic acid at least one month before trying to conceive and continuing through the first trimester of pregnancy helps build up necessary levels.
Higher Amounts for Certain Risks: If you have a family history of neural tube defects or other risk factors, your doctor may recommend a different daily amount.
Supplements are a Key Source: While a healthy diet with folate-rich foods is important, getting enough from food alone can be challenging; supplements often provide a reliable source of easily-absorbed folic acid.
Folic Acid is Often Preferred: Folic acid is the synthetic, more stable and better-absorbed form of vitamin B9, often recommended for pregnancy support.
Consult a Professional About Amount: Discuss appropriate daily amounts of folic acid with a healthcare provider to avoid excessive intake, which can potentially mask a vitamin B12 deficiency.

Understanding the Recommended Daily Amount

For many women of childbearing age, there is a widely recommended daily amount of folic acid. This recommendation often applies to all women who could become pregnant, not just those actively trying, as many pregnancies are unplanned. Neural tube defects (NTDs) can occur within the first few weeks of pregnancy, frequently before a woman realizes she is pregnant, which highlights the importance of having sufficient folic acid levels beforehand.

When to begin supplementation

To help ensure adequate folate levels, it is generally advised to start taking a folic acid supplement at least one month before planning a pregnancy and continue throughout the first 12 weeks of pregnancy. Some experts suggest starting even earlier, such as two to three months prior to discontinuing contraception, to potentially offer greater protection against NTDs.

The Crucial Role of Folic Acid

Folic acid is the synthetic form of vitamin B9, playing an essential role in cell growth, replication, and DNA synthesis. Its primary function during pregnancy is to support the healthy development of the neural tube, which forms the baby's brain and spinal cord. Insufficient levels of folic acid have been linked to severe birth defects like spina bifida and anencephaly.

How folic acid supports neural tube development

The neural tube typically closes during the first month of fetal development. Folic acid helps facilitate this process. By supplementing with folic acid, individuals can help reduce the risk of these significant health conditions in their baby. This preventative measure is considered a key step towards a healthy pregnancy, even before conception.

Sources: Food, Supplements, and Fortification

Achieving adequate folic acid intake can involve supplements, fortified foods, and naturally folate-rich foods. A daily supplement is often considered a reliable way to meet recommended amounts.

Dietary sources of folate and folic acid

Naturally folate-rich foods: These include dark green leafy vegetables like spinach and kale, legumes such as lentils and black-eyed peas, asparagus, broccoli, avocados, and citrus fruits like oranges.
Fortified foods: Since 1998, the U.S. Food and Drug Administration has mandated the addition of folic acid to enriched grain products such as bread, pasta, flour, rice, and certain breakfast cereals. Checking labels for terms like "enriched" or "fortified" can help identify these sources.

Relying on food alone

While a nutritious diet is beneficial, it can be challenging to obtain the necessary amount of folic acid solely through food. Folic acid from supplements and fortified foods is often absorbed more efficiently by the body than natural folate found in foods, and natural folate can be affected by cooking methods.

Folic Acid vs. Natural Folate: Key Differences


Feature	Folic Acid	Natural Folate
Source	Synthetic form, present in supplements and fortified foods.	Naturally occurs in foods such as leafy greens, beans, and fruits.
Stability	Generally stable and not easily affected by heat or light.	Can be less stable and potentially degraded during cooking or storage.
Absorption	Often more bioavailable, with a higher percentage absorbed by the body.	May be less bioavailable, with a lower percentage absorbed.
Primary Use	Often the recommended form for preventing neural tube defects.	Contributes to overall health, but may not be sufficient for preconception requirements alone.

Special Considerations and Adjusted Amounts

In certain circumstances, a higher daily amount of folic acid may be advised. Consulting a healthcare provider is essential to determine the appropriate amount for individual needs.

When higher amounts may be needed

Individuals at an increased risk for having a baby with a neural tube defect may be advised to take a higher daily amount. This may include those who have:

Previously had a pregnancy affected by an NTD.
A family history of NTDs.
Certain medical conditions like diabetes or are taking specific anti-epilepsy medications.

Choosing a Supplement

When selecting a supplement, whether a stand-alone folic acid product or part of a multivitamin, it's important to carefully review the label.

What to check on the label

Amount: Confirm the supplement provides a suitable amount of folic acid.
Quality Verification: Look for seals from independent third-party organizations like USP (U.S. Pharmacopeia) or NSF International, which can help confirm the supplement's quality and contents.
Form: Ensure it specifies folic acid rather than just folate. The CDC indicates that folic acid is the form shown to help prevent NTDs.

Conclusion

For individuals who could become pregnant, taking a recommended amount of folic acid daily is a vital step towards promoting a healthy start for a future baby. Starting this daily supplementation, ideally one to three months before conception, helps build the necessary levels to potentially prevent serious birth defects that can occur very early in pregnancy. For those with higher risk factors, a healthcare provider may suggest a different amount. By incorporating a daily supplement and consuming folate-rich foods, individuals can take proactive steps to support reproductive health.

For more detailed information and guidance from an authoritative source, visit the March of Dimes website.

Frequently Asked Questions

It is often recommended to start taking a folic acid supplement at least one month before you plan to conceive and continue through the first 12 weeks of pregnancy.

Neural tube defects, which affect the brain and spine, happen in the first month of pregnancy, frequently before you know you are pregnant. Taking folic acid beforehand helps ensure you have sufficient levels to support your baby during this critical developmental period.

While it is important to eat foods naturally rich in folate, relying solely on diet may not provide the recommended amount. Folic acid in supplements and fortified foods is also often more readily absorbed by the body.

Folate is the natural form of vitamin B9 found in food, while folic acid is the synthetic version found in supplements and fortified foods. Folic acid is often considered more stable and better absorbed by the body, making it a commonly recommended form for pregnancy protection.

If you miss a dose, it is generally recommended to take it when you remember. Missing an occasional dose is unlikely to be a significant issue, but consistency is important for maintaining necessary levels in your body.

Yes, it is possible to take excessive amounts from supplements and fortified foods, although not typically from foods naturally high in folate. Unless advised by a doctor, it is generally recommended to avoid exceeding a certain amount daily, as it could potentially mask a vitamin B12 deficiency.

Some research suggests that folic acid can potentially support sperm quality. While often considered more critical for the prospective mother, it may be a beneficial supplement for partners to consider.