Folic acid is available as a nutritional supplement. It is the lab-made form of the vitamin folate (vitamin B9). Folate is important for making and maintaining healthy cells in the body. The body has an easier time absorbing folic acid than folate.
Many foods contain folate. These foods include dark leafy greens, asparagus, broccoli, avocado, beans, carrots, squash, nuts, and citrus fruits. Folic acid is added to some foods to increase their nutritional value. In the United States, folic acid is added to cereal, wheat flour, corn meal, rice, and many types of bread and pasta. Many other countries also fortify wheat and maize flour with folic acid.
Taking a folic acid supplement before and during pregnancy can lower the chance of certain types of birth defects. Folic acid is available over-the-countertooltip as a supplement and is also often found in prenatal vitamins.
How much folic acid should I be taking?
In general, it has been recommended to take 400 micrograms (mcg), or 0.4 milligrams (mg) of folic acid per day, whether pregnant or not. For people who are not already taking a daily folic acid supplement, and are planning a pregnancy, it has been recommended to start taking folic acid at least 1 month before a pregnancy.
During pregnancy, the recommended daily amount of folic acid is 600-800 mcg. Most people can get enough folic acid by eating foods with folate and by taking a folic acid supplement (as part of a prenatal vitamin or a separate supplement).
In addition to daily recommended amounts of vitamins, there are also tolerable upper intake levels, abbreviated as “UL”. The UL is the highest level of daily nutrient intake recommended for most people. The UL for folic acid / folate is 1,000 micrograms (mcg), or 1 milligram (mg) per day.
However, there are situations where individuals are recommended to take more than 1mg per day prior to and during pregnancy. This is most important for some people with a family history of a child with a neural tube birth defect (an opening in the spine or skull). Extra folic acid might also be recommended for some people who take certain medications, drink large amounts of alcohol, or have diseases of the intestines and cannot absorb as much folic acid into their body. Talk with your healthcare provider about your medication and health conditions and ask if they might affect the amount of folic acid in your body. Your providers can go over how much folic acid is right for you.