Most of us hear about folic acid for the first time in a doctor's office, usually after the pregnancy test. The truth is that it matters a little earlier than that, and few people tell us. So here it is, simply.
In one line
If you are thinking about having a baby, or you have just found out you are expecting, a daily folic acid supplement is one of the first and easiest gestures of care. The usual advice is 400 micrograms a day, from about three months before trying until the end of the first trimester, always with your doctor.
Why so early?
Folic acid is a form of folate, also known as vitamin B9, an essential vitamin for the body.
Your baby starts building their foundations in the very first weeks, often before you even know you are pregnant. This is when the neural tube forms: the structure that becomes the baby's brain and spinal cord, and that closes about four weeks after conception. Supplemental folate intake increases maternal folate status, and low maternal folate status is a risk factor for neural tube defects, such as spina bifida. This is why health authorities advise starting before the positive test, not after.
And if the pregnancy is a surprise? Start as soon as you know, and mention it at your next appointment. You are far from alone.
Is it the same for everyone?
Not always. Some women need a higher dose, for example with diabetes or certain medicines. Only a doctor can decide that, so please do not raise the dose on your own.
On your plate
Folate is found naturally in leafy greens such as spinach, in broccoli, chickpeas, lentils and beans, whole grains, nuts and oranges: our kitchens are full of it. Food is a beautiful base, but in early pregnancy it is rarely enough on its own, which is why a supplement is advised alongside a varied diet.
Where we come in
We chose two prenatals we trust. GUUD Prenatal gives 505 µg of active folate in one vegan capsule a day, with choline, iron, iodine and vitamin D3. Dr. Vegan Pregnancy Multinutrient brings 27 vitamins and minerals, including 400 µg of methylfolate, in a vegan and halal formula. For a gentle start, the Pregnancy Essentials Kit pairs GUUD Prenatal with pH Hero and HIRO electrolytes. Whatever you choose, choose it with your doctor, pharmacist or midwife. The full range is in our pregnancy collection.
Your questions
Do I stop at 12 weeks?
The folic acid advice focuses on the first 12 weeks. Many prenatal multivitamins are made to continue through pregnancy and breastfeeding: your doctor will guide you.
Can I take two prenatals together?
Better not without advice, as the amounts add up. Ask your doctor or pharmacist.
Written with care by Banat Nareng. It does not replace advice from your doctor or pharmacist. Sources: NHS, CDC.
