If you only take one pregnancy supplement then make it folic acid. This vitamin is highly important to the healthy development of a fetus, particularly the developing brain and spine, as it reduces the risk of defects to the brain and spinal cord known as neural tube defects, such as spina bifida. Folic acid is also needed to help the early growth and development of the placenta and helps in the production of the extra blood cells women need when they're pregnant.
Doctors recommend that if you are thinking about having a baby you should start taking a folic acid (vitamin B9) supplement of 400mcg per day - preferably for three months before you try to conceive. But if you're pregnant and you haven't been taking folic acid then don't worry, the most important thing is that you start right away.
Where you find folic acid
To be absolutely sure you're getting at least the recommended amount of folic acid every day it's best to take a supplement. You'll find folic acid supplements in chemists and health food shops, either on its own or combined with other supplements for pregnancy. When you're buying a supplement check that it contains the recommended dose of 400mcg per day.
If you're a cereal eater then you can also look out for cereal fortified with 100% of the daily recommended intake of folic acid (but make sure you then eat the right portion of cereal!)
Folic acid is also naturally found in fruits and citrus juices, leafy green vegetables like Kale and brocolli, beans, nuts, whole-grain breads and whole-grain cereals. Remember that the fresher the source, the better, and that the more you cook food, the fewer nutrients end up on your plate.
