What is folate or folic acid?

Folic acid is a water-soluble B-group vitamin that is needed for healthy growth and development. The vitamin is known as 'folate' when it is found naturally in food, and 'folic acid' when it is added to foods or when it is in tablets. Folic acid is turned into folate in the body.  

It can be found naturally in most plant foods, especially green vegetables, wholegrain breads and cereals, peas and dried beans. 

Extra folic acid is also added to some foods, such as breakfast cereals. If folic acid is added, this will be marked on the labelling.

How can you increase your folic acid?

The easiest and most effective way is by taking a daily folic acid tablet. A healthy diet is important, but it is very difficult to get enough folate from foods to prevent spina bifida.

Folic acid tablets are quite safe to take. The tablets recommended are 0.5 milligrams (which is 500 micrograms). One tablet each day is enough.

Folic acid tablets are available from chemist shops (without a prescription), health food shops and some supermarkets.

Some multivitamins contain folic acid but often at a lower dose, so it is best to take the separate tablets.

Who should take folic acid tablets?

Folic acid works best if it is taken for at least one month before starting a pregnancy.

As many pregnancies are unplanned, it is recommended that all women of child-bearing age who could become pregnant take a folic acid tablet (0.5 milligrams) every day.

If you have a family history of spina bifida, or take medication for epilepsy, you may need a higher dose of folic acid. Ask your doctor about this.

Extra folate is not as effective if you start to take it after you know you are pregnant but it is worth taking it if you suspect you may be pregnant (for example, if you have missed a period).

The risk of having a baby with spina bifida if extra folic acid was not taken is still small.

Putting folic acid into foods

In the USA and Canada there has been mandatory (enforced) addition of folic acid to flour since 1998. That has successfully reduced the risk of spina bifida without any other health risks.

Regulations insisting that folic acid be added to flour or to bread will come into force in Australia soon.

For more information about folate in pregnancy talk to your family doctor, obstetrician, community health nurse or a dietician.