The Ultimate Guide To Folic Acid In Pregnancy

Folic acid is one of the most essential nutrients during pregnancy, especially in the early weeks. It's often one of the first supplements recommended to women trying to conceive or in their first trimester. But with so much information available, it can be hard to know what’s really important. This guide breaks it all down—so you feel informed and confident. 

What Is Folic Acid, And Why Is It Important During Pregnancy?

Folic acid is the synthetic form of folate, a B vitamin (B9) that plays a key role in the development of the baby's brain and spinal cord. It's essential for DNA formation, cell division, and preventing neural tube defects (NTDs) like spina bifida.

“Adequate folic acid intake prior to conception and during early gestation is fundamental to optimal development of your baby’s nervous system, reducing the incidence of neural tube defects and supporting healthy fetal development.” — Professor Mark Johnson, Consultant Obstetrician and Founder of Nurture

How Much Folic Acid Do You Need?

In the UK, the NHS recommends taking 400 micrograms (mcg) of folic acid every day from preconception through the first 12 weeks of pregnancy. Some women may be advised to take a higher dose (5mg) if they are at increased risk of NTDs—for example, if they have diabetes, a family history of NTDs, or are on certain medications.

When Should You Start Taking Folic Acid?

Ideally, folic acid should be taken at least three months before conception. This gives your body time to build up stores and support the early stages of pregnancy—before you may even know you’re pregnant. If you're already pregnant and haven’t started, don’t worry—begin taking it as soon as possible.

Read more: When is the best time to start folic acid?

Should You Stop Taking Folic Acid After 12 Weeks?

Folic acid is most critical in the first trimester, when the neural tube is forming. After 12 weeks, the risk of NTDs drops, which is why NHS guidelines suggest it’s no longer essential. However, some women choose to continue taking it as part of a broader prenatal supplement, especially if it also contains other important nutrients.

Read more: Do I need to take folic acid after 12 weeks?

Folate vs Folic Acid?

Vitamin B9 comes in two main forms: folate and folic acid. Folate refers to the naturally occurring versions found in foods like leafy greens, citrus fruits, dairy, and legumes, while folic acid is a synthetic form used in most supplements and fortified foods. Folic acid is more stable, which makes it suitable for food processing, but it doesn’t occur naturally in food. Although some supplements use natural folate, EU labelling laws often still require the term “folic acid” to appear, so it’s worth checking the ingredients list to understand which form is actually included.

Read more: Folate vs Folic Acid Explained

Can You Take Too Much Folic Acid?

While folic acid is safe when taken at the recommended dose, taking too much can mask signs of vitamin B12 deficiency. The NHS sets a safe upper limit of 1,000 mcg daily for most people (unless advised otherwise by a healthcare provider).

What Foods Contain Folate?

Folate is found naturally in leafy greens, citrus fruits, beans, and fortified cereals. While these are a great addition to your diet, it’s difficult to get enough folate from food alone—which is why supplementation is recommended.

Explore more: Foods high in Folate

The Role Of Folic Acid In Prenatal Supplements

Folic acid is a key nutrient included in many prenatal multivitamins, often alongside other essentials like vitamin D, iron, and Omega-3 DHA. NurtureMulti delivers the NHS-recommended 400 mcg of folic acid in a highly bioavailable form, supporting neural tube development during early pregnancy. Our tailored approach means the formula adapts to your gestational stage—automatically excluding folic acid after 12 weeks, when your baby’s neural tube has closed and your body’s needs begin to shift towards other critical nutrients.

Summary: What You Need To Know

• Folic acid helps prevent neural tube defects and supports early pregnancy development.
• Take 400 mcg daily from preconception through week 12.
• Begin supplementation as early as possible—ideally before pregnancy.
• Consider the natural form: folate vs the synthetic form, folic acid
• A balanced prenatal supplement can help cover all your nutritional needs.

Always speak to your GP or midwife if you're unsure how much folic acid you need or which supplement is right for you. 

Want tailored support for your pregnancy journey? Explore Nurture’s expertly formulated supplements designed to support you—and your baby—at every stage.