When Is The Best Time To Start Taking Folic Acid?

If you're planning to become pregnant—or even just thinking about it—one of the most important things you can do is start taking folic acid early. This essential B vitamin plays a crucial role in your baby’s development during the very first weeks of pregnancy, often before you even know you’re pregnant. But when exactly should you start?

Why Timing Matters

Folic acid helps prevent serious birth defects of the brain and spine, known as neural tube defects (NTDs). The neural tube begins forming just 3 to 4 weeks after conception—a time when many women haven't yet missed a period.

That’s why the NHS recommends taking 400 micrograms (mcg) of folic acid daily at least three months before conception, and continuing through the first 12 weeks of pregnancy.

Starting early ensures your body has built up enough folate levels to support healthy fetal development from day one.

What If You’re Already Pregnant?

Don’t worry—if you didn’t take folic acid before conceiving, it’s still beneficial to start as soon as you find out you’re pregnant. As Professor Mark Johnson explains… 

"Starting folic acid supplementation prior to conception is best, as it is essential for the normal development of your baby’s nervous system. However, if supplementation has not begun beforehand, there is no cause for concern—starting folic acid as soon as pregnancy is confirmed still provides important support for fetal development.”  — Professor Mark Johnson, Consultant Obstetrician and Founder of Nurture

For Unplanned Pregnancies

If your pregnancy wasn’t planned, you’re not alone—and it’s absolutely not too late. Begin taking 400 mcg of folic acid as soon as you can. You might also want to discuss with your GP whether a higher dose is needed based on your medical history.

Who Might Need To Start Even Earlier— Or Take More?

Some people may need to take a higher dose (5mg) or start even earlier than three months before conception. This includes:

• Those with a personal or family history of neural tube defects
• Women with diabetes or epilepsy
• People with a BMI over 30
• Those taking certain medications (e.g. anti-seizure medicines)

Always consult your GP or midwife if any of these apply to you.

Can I Get Enough Folic Acid From Food?

While foods like leafy greens, citrus fruits, beans, and fortified cereals contain folate (the natural form), it's difficult to get the full 400 mcg daily from diet alone. That’s why supplementation is recommended.

The Bottom Line

• Start taking folic acid at least three months before trying to conceive.
• Continue through at least week 12 of pregnancy.
• If you didn’t start early, begin now—it’s never too late to support your baby’s development.
• Choose a trusted supplement with 400 mcg of folic acid, or speak to your GP about higher-dose options if needed.

NurtureMulti provides the NHS-recommended 400 mcg of folic acid, along with other essential prenatal nutrients—all in one expert-formulated daily supplement.

Explore NurtureMulti and take a confident step toward supporting your pregnancy health.