Your recommended daily allowance of folic acid is 400 micrograms a day if you're pregnant. It may sound like a lot, but there are plenty of tasty, healthy ways to get this essential nutrient. It's also important for men to take folic acid too when trying to conceive.
So, why is it essential? During the first three months, you’re pregnant, your baby’s brain and nervous system are growing at their fastest. Folic acid – or vitamin B9 – helps protect him from any defects in this growth which can lead to conditions such as spina bifida. That’s why it’s important to keep your folic acid intake up.
It’s recommended that you take 400 micrograms of folic acid a day if you’re trying to conceive and right through your first trimester. Ideally, you should start taking it three months before conceiving. Although you can get folic acid from many rich food sources, the levels drop quickly in foods so it’s always a good idea to take a supplement to make sure you’re getting enough.