Folic Acid Before and During Pregnancy: How Much Do You Need?
Folic acid has a clear place in UK pregnancy guidance, but the timing and dose matter. Here is what the current advice says, who may need a higher dose, and where food fits in.
Finding out which supplements you actually need can be confusing, particularly around pregnancy. Folic acid is one of the simpler ones.
For most people who are trying to become pregnant, the NHS recommends 400 micrograms (µg) of folic acid every day. Ideally, this starts around three months before pregnancy and continues through the first 12 weeks. If you are already pregnant and have not been taking it, the advice is to start as soon as possible.
So why does folic acid matter, and does everyone need the same amount?
The short version
For most people who are trying to become pregnant, the NHS recommends 400 µg of folic acid every day. Ideally, start around three months before pregnancy and continue through the first 12 weeks.
Some people have a higher chance of a pregnancy being affected by a neural tube defect and are prescribed 5 mg of folic acid instead. A standard 400 µg supplement does not replace that prescribed dose.
If you are already pregnant and have not been taking folic acid, start as soon as possible.
Eating folate-rich foods is still important, but UK guidance specifically recommends a folic acid supplement around conception and during early pregnancy.
What is folic acid?
Folate is vitamin B9 as it occurs naturally in food. Folic acid is the form used in supplements and fortified foods.
Folate is needed for normal functions in the body, including the formation of healthy red blood cells. Good food sources include leafy green vegetables, broccoli, Brussels sprouts, peas, chickpeas, kidney beans and some fortified breakfast cereals.
For most adults, a varied diet should provide the folate they need.
Pregnancy is different because there is a specific recommendation to take folic acid as a supplement.
Why is folic acid recommended before pregnancy?
Very early in pregnancy, a structure called the neural tube develops into the baby's brain and spinal cord.
Taking folic acid before conception and during early pregnancy reduces the chance of the pregnancy being affected by a neural tube defect, such as spina bifida.
The timing is important because this development happens early, sometimes before someone knows they are pregnant.
That is why NHS guidance recommends starting folic acid while trying to conceive, ideally around three months beforehand, rather than waiting until later in pregnancy.
How much folic acid should you take?
For most people planning a pregnancy or in the first 12 weeks of pregnancy, the recommendation is:
400 µg of folic acid every day.
That is the same as 0.4 mg.
The NHS recommends continuing this for the first 12 weeks of pregnancy. Taking folic acid for longer than this is not considered harmful, but the specific recommendation for reducing the risk of neural tube defects relates to the period before conception and early pregnancy.
Some people need a higher dose
The standard 400 µg dose is not right for everyone.
The NHS recommends a higher dose of 5 mg per day, prescribed by a GP, in certain circumstances. These include:
- you or the baby's father has a neural tube defect
- you or the baby's father has a relative with a neural tube defect
- you have previously had a pregnancy affected by a neural tube defect
- you have diabetes
- you have a blood condition such as sickle cell anaemia or thalassaemia
- you take medicines for epilepsy or HIV
If any of these apply, speak to your GP rather than trying to increase the dose yourself.
A standard 400 µg food supplement is not a replacement for a prescribed 5 mg dose.
What if you are already pregnant?
If you find out you are pregnant and have not been taking folic acid, start taking it as soon as you can.
There is no benefit in worrying about having missed the period before conception. The practical advice is simply to start and continue until the end of the first 12 weeks. If you are unsure about the appropriate dose for you, speak to your midwife or GP.
Can you get enough from food?
Eating foods rich in folate is still worthwhile.
Leafy green vegetables, broccoli, peas, beans and chickpeas are all useful sources. However, during pregnancy the NHS specifically recommends a folic acid supplement because it can be difficult to obtain the recommended amount reliably from food alone.
This is a useful distinction.
A supplement does not replace a good diet, and a good diet does not remove the specific recommendation for folic acid around conception and early pregnancy.
What about folic acid being added to flour?
UK rules are changing so that folic acid must be added to non-wholemeal common wheat flour from 13 December 2026. The aim is to improve folate intake across the population and reduce the number of pregnancies affected by neural tube defects.
This does not replace the advice to take a 400 µg folic acid supplement when trying to conceive and during the first 12 weeks of pregnancy. UK health authorities have specifically said that supplementation advice will continue alongside flour fortification.
Does folate matter outside pregnancy?
Yes. Folate has normal functions throughout life.
It contributes to functions including normal blood formation, normal psychological function, normal immune function and the reduction of tiredness and fatigue. Health claims used commercially in Great Britain must come from the authorised GB Nutrition and Health Claims Register.
That does not mean everyone needs a folic acid supplement.
For most adults outside the circumstances where supplementation is specifically recommended, the starting point should be a varied diet that provides adequate folate. A nutrient being important does not automatically mean that taking more of it will provide an additional benefit.
Where do our Folic Acid Gummies fit?
Khan Nutrition Folic Acid Gummies provide 400 µg of folic acid per gummy.
That matches the standard daily amount recommended for most people who are trying to become pregnant and during the first 12 weeks of pregnancy.
They are suitable for adults, vegetarians and vegans, and are halal.
They are not a substitute for the 5 mg prescription dose if a healthcare professional has advised you to take one.
What is worth remembering?
For most people, the guidance is fairly simple.
If you are trying to become pregnant, aim to start taking 400 µg of folic acid each day around three months before pregnancy and continue until you are 12 weeks pregnant. If you are already pregnant, start as soon as possible.
Some people need a higher prescribed dose, so individual circumstances matter.
There is no need to turn folic acid into a cure-all for energy, immunity or general wellbeing. Its strongest reason for supplementation is also one of the clearest in nutrition guidance: getting the right amount at the right time before and during early pregnancy.
Sources and further reading
NHS: Pregnancy vitamins and supplements
This is the main source I would link for current advice on the 400 µg dose, timing and circumstances where 5 mg may be prescribed.
Read the NHS guidance
NHS: B vitamins and folic acid
Useful background on folate, folic acid and dietary sources.
Read about folate and folic acid
UK Chief Medical Officers: Folic acid supplementation advice
Covers supplementation alongside the UK's flour fortification policy.
Read the UK guidance
Great Britain Nutrition and Health Claims Register
The official register governing authorised nutrition and health claims in Great Britain.
View the GB Nutrition and Health Claims Register
Last reviewed: September 2026