Adults need 0.2mg of folic acid a day.

Folic acid cannot be stored in the body, so you need it in your diet every day.

Most people should be able to get the amount they need by eating a varied and balanced diet.

However, if you are pregnant, thinking of trying to have a baby or likely to become pregnant, it is recommended that you take a 0.4mg (400 micrograms) folic acid supplement daily from the time you stop using contraception until the 12th week of pregnancy. This is to help prevent birth defects of the central nervous system, such as spina bifida, in your baby.

If you have a family history of conditions like spina bifida (known as neural tube defects), you may need to take a higher dose of 5mg of folic acid each day until the 12th week of pregnancy. This is available on prescription from your GP. Women with diabetes and those taking anti-epileptic medicines should speak to their GP for advice, as they may also need to take a higher dose of folic acid.

Read more about vitamins and minerals during pregnancy.

What happens if I take too much folic acid?

Taking doses of folic acid higher than 1mg can disguise vitamin B12 deficiency.

An early symptom of vitamin B12 deficiency is anaemia. However, taking large amounts of folic acid treats the anaemia without treating the B12 deficiency. If a vitamin B12 deficiency is not noticed, it can eventually damage the nervous system.

This is particularly a concern for older people, because it becomes more difficult to absorb vitamin B12 as you get older.

Is this enough folic acid?