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Folic Acid
Reviewed by Medicinsk Expert•Last updated: 2026-10-22•Food Nutrition

Folic Acid

Folic acid is a vital B vitamin that supports the creation of healthy new cells and is essential for preventing major birth defects during pregnancy.

Folic acid is a B vitamin that helps the body make healthy new cells. Everyone needs folic acid, but it is especially important for women who may get pregnant. Getting enough folic acid before and during pregnancy can prevent major birth defects of a baby's brain or spine.

Sources of Folic Acid

Foods that contain folic acid include:

  • Leafy green vegetables
  • Fruits
  • Dried beans, peas, and nuts
  • Enriched breads, cereals, and other grain products

If you do not get enough folic acid from the foods you eat, you can also take it as a dietary supplement.

Frequently Asked Questions

It is recommended to start taking folic acid supplements at least one month before you begin trying to conceive. This is because neural tube defects occur in the first few weeks of pregnancy, often before a woman knows she is pregnant. Maintaining adequate levels prior to conception ensures the developing embryo has the necessary nutrients for proper brain and spine formation.
Folate is the natural form of the B vitamin found in foods, while folic acid is the synthetic form used in fortified foods and supplements. Folic acid is more stable and easier for the body to absorb than natural folate. When reading nutrition labels, "folic acid" refers to the added synthetic vitamin, while "folate" may refer to the naturally occurring nutrient or the total amount including both forms.
While you can get folate from foods like leafy greens, beans, and fortified grains, it is difficult to consistently meet the recommended daily intake through diet alone, especially for women of childbearing age. A supplement is generally advised to ensure you reach the target level, particularly if your diet is not consistently rich in folate sources or if you have a history of neural tube defects in previous pregnancies.
For most people, taking the recommended dose of 400 to 800 micrograms daily is safe. However, consistently taking very high doses (over 1,000 micrograms) without medical supervision can mask a vitamin B12 deficiency, which can lead to nerve damage. If you have a known B12 deficiency or are taking high-dose supplements, consult your doctor to ensure you are not hiding a more serious condition.
Source: MedlinePlus, National Library of Medicine

MedlinePlus brings together authoritative health information from the National Library of Medicine (NLM), the National Institutes of Health (NIH), and other government agencies and health-related organizations.

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