CircleBumpCheckedFilledMedicalBookmarkBookmarkTickBookmarkAddCheckBoxCheckBoxFilled

Why Folic Acid Is Important for Pregnancy

Find out why folic acid is so critical for your developing baby and how to make sure you're getting enough of this key vitamin.
save article
profile picture of Paula Kashtan
Updated October 1, 2018
Hero Image

Your body accomplishes incredible feats during pregnancy—and it needs plenty of nutrients to do it. Folic acid is a key vitamin that all expectant moms should load up on. But what is it, and why is it important? Here’s what you need to know about taking folic acid during pregnancy, including the recommended dose and which foods will give you an all-natural folate boost.

What Is Folic Acid?

Folic acid is the made-made form of folate, a B vitamin naturally found in many fruits, vegetables and nuts, as well as in certain fortified foods. It helps your system create healthy new red blood cells, which carry oxygen to all the parts of your body—critical for avoiding anemia. Everyone needs folic acid to stay healthy, but it’s especially important during pregnancy.

Folic Acid Benefits

When taken before you conceive and throughout your pregnancy, folic acid (also known as vitamin B9) has been shown to drastically decrease the risk of neural tube defects like spina bifida and anencephaly. In fact, this vitamin is so important for pregnancy, the CDC recommends that every woman of child-bearing age (even if you’re not currently in baby-making mode) takes 400 micrograms of folic acid every day, just in case. Since baby’s neural tube closes around days 49 to 56 (seven to eight weeks)—which is when many women first realize they’re pregnant—you’ll be covered if you’ve already been taking folic acid supplements on a daily basis.

Once you get pregnant, the suggested daily intake jumps to 400 to 800 micrograms. If you have a family history of neural tube defects, you should get even more (usually about 10 times as much), so let your doctor know and she can help determine the correct amount you’ll need.

Related Video

Foods with Folate

So how do you get your necessary folic acid intake? In addition to taking supplements, you can load up on folate-rich foods. This wonder-acid can be found naturally in leafy greens, citrus fruits and some legumes, including spinach, oranges, nuts and beans. Other folate powerhouses include eggs, asparagus, broccoli, avocado, beets, Brussels sprouts, cauliflower, carrots, berries and more. Plus, since the US government has hopped on the folic acid bandwagon, the vitamin is now added to enriched breads, cereal, pasta, rice and flour. (Finally, a good reason to eat carbs!)

Breakfast foods with folate

  • A bowl of enriched breakfast cereal and half a grapefruit
  • Oatmeal with sliced bananas and flaxseed
  • A banana, mango, strawberry and orange juice smoothie
  • Scrambled eggs with sauteed spinach

Lunch foods with folate

  • A homemade egg salad sandwich on enriched whole-grain bread
  • Spinach salad with oranges, beets, avocado and walnuts
  • Salmon with asparagus and enriched white rice
  • Hummus with enriched pita bread and carrots

Dinner foods with folate

  • Lamb with lentils

  • Enriched pasta with peas and asparagus

  • Chicken with Brussels sprouts and winter squash

  • Black bean burgers with avocado

Even if you’re eating many of these foods with folate, you can (and should) up your folic acid intake with a supplement. Most women don’t get nearly enough of this vitamin, and since it’s water-soluble, you’ll just pee out whatever you don’t need.

Updated October 2018

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

save article
ADVERTISEMENT

Next on Your Reading List

pregnant woman holding a bowl of dates
When to Start Eating Dates in Pregnancy
Medically Reviewed by Kendra Segura, MD
Iron Supplements For Pregnant Women-hero
The Best Iron Supplements for Pregnancy, as Chosen by Experts
Medically Reviewed by Kendra Segura, MD
place setting for one with gold accents
6 Holiday Food Rules to Follow When Pregnant
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
woman cutting soft cheese on cheese board
The Ultimate Guide to Soft Cheeses in Pregnancy
Medically Reviewed by Kendra Segura, MD
two women making mocktails in kitchen at home
11 Easy and Fun Mocktail Recipes for Pregnancy and Beyond
By Natalie Gontcharova
pregnant woman eating a snack while using tablet at kitchen table
19 Healthy Pregnancy Snacks to Satisfy All Your Cravings
By Natalie Gontcharova
pregnant woman preparing healthy food with toddler in kitchen
How to Eat a Healthy Pregnancy Diet
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
Healthy Alternatives to Water
Healthy Alternatives to Water
Medically Reviewed by Kendra Segura, MD
pregnant woman looking at tablet in her kitchen
So Long Seafood? Debunking Myths About Eating Fish During Pregnancy
Medically Reviewed by Kendra Segura, MD
Best Protein Powder For Pregnancy-hero
How to Choose the Best Protein Powder for Pregnancy
By Emma O'Regan-Reidy
ADVERTISEMENT
20 slides
20 Healthy (and Tasty!) Pregnancy Snacks
20 Healthy (and Tasty!) Pregnancy Snacks
Medically Reviewed by Kendra Segura, MD
Green vegetables like asparagus and broccoli can prevent pregnant woman's babies from developing asthma.
This Pregnancy Food Cuts Your Child's Asthma Risk in Half, Study Finds
Medically Reviewed by Kendra Segura, MD
pregnant woman eating a salad
10 Superfoods to Eat During Pregnancy
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
woman's hands eating healthy quinoa bowl
Easy, Healthy Pregnancy Lunch Ideas for Work and Beyond
Medically Reviewed by Kendra Segura, MD
cranberry holiday themed mocktail
The Top 10 Trending Nonalcoholic Drinks Americans Searched for in 2022
By Wyndi Kappes
pregnant woman holding an apple while standing in kitchen at home
7 Natural Pregnancy Energy Boosters
By Meredith Franco Meyers
close up of pregnant woman eating a salad
Baby Can Smell and Taste Mom's Food While in the Womb, Study Says
By Wyndi Kappes
ADVERTISEMENT
smiling pregnant woman eating apple on couch at home
Don’t Fall for These 5 Pregnancy Nutrition Myths
By Liz Sanders, MPH, RDN
pregnant woman grocery shopping
Study: Choline Can Boost Baby's Brain Health—If You're Getting Enough
By Anisa Arsenault
Whole wheat pasta with vegetables on a dinner plate.
These Two Minerals May Reduce Baby’s Risk of Hypertension, Study Says
By Nehal Aggarwal
ADVERTISEMENT
Article removed.
Article removed.
Name added. View Your List