The benefits of folic acid during pregnancy

Pregnancy is a journey of creation, transformation, and deep connection. Every cell in your baby’s body is forming, every moment shaping the foundation of a healthy, thriving life. And at the heart of this miraculous process? A quiet yet powerful nutrient—folic acid.

Think of folic acid as one of nature’s secret ingredients, working behind the scenes to protect and nourish your growing baby. This essential B vitamin plays a vital role in forming the neural tube—the earliest version of your baby’s brain and spinal cord. With the right amount at the right time, you’re helping to weave the intricate magic of new life, reducing the risk of serious neural tube conditions like spina bifida and anencephaly.

But folic acid isn’t just important before and during early pregnancy. It continues to support both you and your baby well into the postpartum period, replenishing your energy, supporting red blood cell production, and passing on its benefits through breastmilk—helping to nurture your little one’s brain development beyond the womb.

How to Get Enough Folic Acid in Your Diet

The beautiful thing about folic acid is that nature provides it in abundance—woven into vibrant, nourishing foods that can easily be incorporated into your meals. Some folate-rich foods include:

• Dark leafy greens – spinach, turnip greens, romaine lettuce, asparagus, Brussels sprouts, broccoli, and cabbage

• Legumes and grains – chickpeas, brown rice, green beans, peas, and whole grains

• Nutrient-rich proteins – egg yolks, liver, and peanuts

• Seeds and nuts – sunflower seeds

• Fruits – oranges and other citrus fruits

• Fortified foods – many cereals and bread are fortified with folic acid to help boost intake

While a healthy diet is key, supplementation is often recommended to ensure you’re getting enough—especially during the critical early weeks of pregnancy when folic acid needs are highest.

How Much Folic Acid Do You Need?

The standard recommended dose for most pregnant people is 400 micrograms (0.4 mg) per day. However, some may need a higher dose based on their unique health needs. Speak with your doctor if you:

• Are carrying multiple babies

• Have had a previous baby with a neural tube condition

• Have spina bifida or a family history of neural tube defects

• Have a BMI over 30

• Have conditions like diabetes, Crohn’s disease, ulcerative colitis, or sickle cell disease

• Take medications for epilepsy, severe rheumatoid arthritis, or HIV

• Have folate-deficient anaemia

In these cases, a higher daily dose—often 5 mg per day—may be recommended to provide the best protection for both you and your baby.

A Final Thought

Folic acid is one of the simplest yet most powerful ways to nourish your pregnancy journey, supporting both your baby’s development and your own well-being. Whether through a balanced diet, supplementation, or a combination of both, making folic acid a priority is a small step with lifelong benefits—helping to shape a strong, healthy future for your little one.