Vitamin B9 - Folic acid

Folic acid is a B vitamin which we all need to produce red blood cells. It is one of the important vitamins in pregnancy.

Folic acid, known as folate in its natural form, is one of the B-group of vitamins. Folate is a water soluble vitamin which means you need it in your diet every day because it can't be stored in the body. It is found in small amounts in many foods.

We all need folic acid/folate to produce red blood cells and it is one of the important vitamins in pregnancy. During pregnancy, women need to take extra folic acid to protect their baby from neural tube defects like spina bifida. This is particularly important in the early stages of pregnancy.

What foods contain folic acid?

Good sources include broccoli, Brussels sprouts, asparagus and peas. Other useful sources include fortified foods such as breakfast cereals, chickpeas, brown rice, and fruits such as oranges and bananas.

What is the current advice if you are thinking of having a baby?

If you are pregnant or thinking of having a baby you should take an additional 0.4 mg (400 micrograms) folic acid supplement daily, from the time you stop using contraception until the 12th week of pregnancy. In Scotland, all pregnant women are entitled to free healthy start vitamins which contain folic acid, vitamin D and vitamin C.

If you have had a baby with a neural tube defect, or have a family history of neural tube defects you will need to take a higher dose of folic acid supplement (5 mg) before pregnancy and during the first 12 weeks. Women with certain medical conditions, such as epilepsy or diabetes may also require a higher dose of folic acid. This higher dose is only available on prescription. Ask your midwife or GP.

What is the current advice for the general population?

Unless you are pregnant or thinking of having a baby, you should be able to get all the folate you need by eating a varied and balanced diet, including green leafy vegetables. Adults need 0.2 mg (200 micrograms) a day.

What happens if I take too much folic acid?

People who take folic acid supplements should be aware that it is important not to take more than 1 mg (1000 micrograms) per day as this could be harmful

Vitamin B12 deficiency may not be identified in people who are taking high doses of folic acid, as it can hide the vitamin B12 deficiency. This is a particular concern for some older people who have a problem absorbing vitamin B12 and become anaemic. If this is not treated correctly, vitamin B12 deficiency can eventually lead to damage of the nervous system. However, this is very rare.

Arrow_Dropdown Created with Sketch. Arrow_leftArrow_Right Icon_AlchoholIcon_Alchohol_RoundalIcon_AppleIcon_Apple_RoundalIcon_BacteriaIcon_Bacteria_Roundal calorie-outlined Created with Sketch. Icon_CardActivityIcon_CardActivity_RoundalIcon_CarrotIcon_Carrot_Roundal Icon/roundal/Allergen/Celery Created with Sketch. Icon_CertificateIcon_Certificate_RoundalIcon_CheeseIcon_Cheese_RoundalIcon_ChocolateIcon_Chocolate_RoundalIcon_ClipboardIcon_Clipboard_Roundal Icon_CloseIcon_CowIcon_Cow_Roundal Shape Created with Sketch. Icon/roundal/Allergen/Crustaceans Created with Sketch. Icon_CursorIcon_Cursor_RoundalIcon_DeerIcon_Deer_RoundalIcon_download Icon/roundal/Allergen/Eggs Created with Sketch. Icon_Facebook_RoundalIcon-FeaturedIcon_Fish Icon/roundal/Allergen/Fish Created with Sketch. Icon_Fish_RoundalIcon_FizzyJuiceIcon_FizzyJuice_RoundalIcon_ForkIcon_Fork_RoundalIcon_FridgeIcon_Fridge_Roundal Icon/roundal/Allergen/Wheat Created with Sketch. Icon_GrainIcon_GrainNoIcon_GrainNo_RoundalIcon_Grain_RoundalIcon_GraphIcon_GraphResourceIcon_Graph_RoundalIcon_HandIcon_Hand_RoundalIcon_HeartIcon_Heart_RoundalIcon_InfoIcon_Info_Roundal instagram Icon_LambIcon_Lamb_RoundalIcon_LetterIcon_Letter_RoundalIcon_LinkExternalIcon_LinkInternal Icon/roundal/Allergen/Lupin Created with Sketch. Icon_MagnifyingGlassIcon_MagnifyingGlass_Roundal Icon/roundal/Allergen/Milk Created with Sketch. Icon/roundal/Allergen/Molluscs Created with Sketch. Icon/roundal/Allergen/Mustrard Created with Sketch. Icon_NewIcon_NewsIcon_News_RoundalIcon_OilIcon_Oil_Roundal Icon/roundal/Allergen/Peanuts Created with Sketch. Icon_PeopleIcon_People_RoundalIcon_PersonIcon_Person_RoundalIcon_PhoneIcon_Phone_RoundalIcon_PigIcon_Pig_RoundalIcon_PlayIcon_PotatoesIcon_Potatoes_RoundalIcon_PrintIcon_Print_RoundalIcon_ResourceIcon_Resource_Roundal Group Created with Sketch. Icon_SaltIcon_Salt_RoundalIcon_SaveIcon_Save_RoundalIcon_ScotlandIcon_Scotland_RoundalIcon_Search Icon/roundal/Allergen/Sesame Seeds Created with Sketch. Icon_ShellfishIcon_Shellfish_Roundal Icon/roundal/Allergen/Soybeans Created with Sketch. Icon-SpiralIcon_SteakIcon_Steak_RoundalIcon_StopwatchIcon_Stopwatch_Roundal Icon/roundal/Allergen/Sulphur dioxide and sulphites Created with Sketch. Icon_TapWaterIcon_TapWater_RoundalIcon_TestTubeIcon_TestTube_RoundalIcon_ThumbsUpIcon_ThumbsUp_RoundalIcon_Tick Shape Created with Sketch. Icon_Tick_1Icon_Tick_Roundal Icon_TomatoIcon_Tomato_RoundalIcon_TractorIcon_Tractor_Roundal Icon/roundal/Allergen/Tree nuts Created with Sketch. Icon_TrollyIcon_Trolly_RoundalIcon_TurkeyIcon_TurkeyCookedIcon_TurkeyCooked_RoundalIcon_Turkey_Roundal Icon_Twitter_RoundalIcon_WarningIcon_Warning_Roundal Icon_Warning_Roundal_WithBG Icon_WaterDropIcon_WaterDrop_RoundalIcon_WineBottleIcon_WineBottle_RoundalIcon_WineGlassIcon_WineGlass_Roundal youtube Icon_snowflakeIcon_snowflake_RoundalLogo_FSS_Gaelic_WhiteLogo_FSS_WhitePagination_LeftArtboard 69