Folic acid is a B vitamin that helps the body make new cells. When taken before and during pregnancy, folic acid can help prevent brain and spinal cord defects.

Everyone needs folic acid for healthy cell growth, but it is especially important for pregnant women or those who may become pregnant. When folic acid is taken before and during pregnancy, it can prevent serious neural tube defects of the baby’s brain and spine (e.g., spina bifida, anencephaly).

Nearly half of U.S. pregnancies are unplanned. Because neural tube defects happen in the first few weeks of pregnancy, before many women realize they are pregnant, the Centers for Disease Control and Prevention (CDC) and the U.S. Public Health Service urge every woman who may become pregnant (i.e., those who are of reproductive age and sexually active, not just those who are planning a pregnancy) to take folic acid every day.

Surveys find that only 12 percent of women ages 18–45 know folic acid should be taken before pregnancy, and only about 40 percent of women report taking vitamins containing folic acid prior to getting pregnant. Even though neural tube defects have decreased by 26 percent since 1998 when the Food and Drug Administration mandated that flour be enriched with folic acid, it seems many women are still unaware of their need for this important nutrient.

According to the CDC and the U.S. Public Health Service, every woman who faces the possibility of becoming pregnant should take 400 micrograms (400 mcg) of folic acid each day. Women need to start taking folic acid before they become pregnant in order to have the greatest impact on their baby’s health.

Most women do not consume enough of this nutrient in their everyday diet. Plus, the synthetic form of folic acid is better absorbed than the naturally-occurring form, folate. There are also many items (commonly used) that block the absorption of folic acid such as antacids, aspirin, and alcohol.

The following suggestions will help women ensure that their folic acid intake is adequate:

• Take a folic acid supplement or a vitamin containing folic acid every day. Check the label to be sure that it has 100 percent of the recommended daily amount of folic acid.

• Make taking folic acid part of your daily routine. Take your vitamin at the same time each day, so you won’t forget.

• Eat breakfast cereal. Again, check the label to be sure that it has 100 percent of the recommended daily amount of folic acid. Also, check the serving size to be sure you’re eating a full serving of cereal and, thus, folic acid. Other sources of folic acid are lentils, asparagus, spinach, black beans, peanuts, orange juice, enriched breads and pasta, romaine lettuce, and broccoli.

• Don’t worry about taking “too much.” There is no known toxic level for folic acid. The CDC recommends consuming no more than 1,000 mcg of synthetic folic acid a day. Taking a folic acid supplement, eating a bowl of fortified cereal, and consuming a diet rich in folate will ensure that all women get the folic acid they need.