Folic acid is a form of vitamin B9 used in supplements and fortified foods. Folate is the broader term for vitamin B9 compounds found naturally in foods and in supplements.
Folic acid is especially important before and during early pregnancy because it is the form of folate proven to help prevent neural tube defects (NTDs), serious birth defects of the brain and spine. For broader pregnancy safety guidance, see our pregnancy essentials guide.
How Much Folic Acid Is Recommended?
CDC recommends that all women who are capable of becoming pregnant get 400 micrograms (mcg) of folic acid every day, even if they are not currently planning a pregnancy.
Neural tube development happens very early in pregnancy, often before someone knows they are pregnant. That is why daily folic acid is recommended before conception as well as during early pregnancy.
What If You Previously Had a Pregnancy Affected by an NTD?
If you previously had a pregnancy affected by a neural tube defect and are planning another pregnancy, CDC recommends 4,000 mcg (4 mg) of folic acid daily, starting 1 month before conception and continuing through the first 3 months of pregnancy.
This higher dose should be discussed with a healthcare professional. Do not start high-dose folic acid on your own for other reasons.
Where Can You Get Folic Acid?
Folic acid is found in many multivitamins and prenatal vitamins and is added to some enriched grain products and breakfast cereals. Natural folate is found in foods such as leafy green vegetables, beans, citrus fruits, and other foods.
A balanced diet is important, but CDC recommends checking supplement or food labels to make sure you are actually getting 400 mcg of folic acid daily if you could become pregnant.
What About 5-MTHF or “Methylfolate”?
Some supplements contain other forms of folate, such as 5-MTHF. CDC states that folic acid is the only form of folate shown in studies to prevent neural tube defects. People with common MTHFR gene variants can still process folic acid.
Can You Take Too Much?
More is not always better. Higher doses may be appropriate for specific medical situations, but they should be recommended by a clinician. Taking large amounts of folic acid without a clear reason can complicate medical evaluation and may not provide added benefit.
Folic Acid and Anemia
Folate deficiency can contribute to megaloblastic anemia, but fatigue or anemia should not automatically be treated with folic acid alone. Vitamin B12 deficiency and other causes of anemia need to be considered because treatment depends on the underlying cause.
Bottom Line
If you could become pregnant, aim for 400 mcg of folic acid every day from a vitamin, fortified foods, or a combination of both, alongside a balanced diet. If you have a previous NTD-affected pregnancy or another medical reason for a higher dose, get individualized advice from a healthcare professional.
Reliable Sources
Last reviewed for medical accuracy: September 2026.