Nutrition
Why folic acid is the one supplement that matters most
Folic acid (vitamin B9) helps form your baby’s neural tube — the structure that becomes the brain and spinal cord. This happens in the first 28 days after conception, often before you know you are pregnant.
That is why guidance worldwide (WHO, ACOG, NHS) recommends 400 micrograms of folic acid daily for anyone trying to conceive, ideally starting at least one month — better three — before pregnancy, and continuing through at least the first trimester.
Food sources like leafy greens, lentils, citrus and fortified grains help, but a supplement is recommended because it is hard to reliably reach protective levels from food alone.
Some women need a higher dose — if you have diabetes, epilepsy medication, a higher BMI, or a previous pregnancy affected by a neural tube defect, ask your doctor about a prescription-strength dose.
Enjoyed this guide? It's one of 50+ inside MyBloomingBelly — with week-by-week pregnancy tracking, your baby's first two years, and calm tools for every step.
Get the app — free to join