It's hard to get this amount through diet alone. Folate is the natural form of folic acid. It is found in some foods. But the amount of folic acid in these foods is fairly low.
It's best to eat a balanced diet and take a multivitamin every day. The March of Dimes encourages women to take a multivitamin with 400 micrograms of folic acid every day, in addition to a healthy diet. Most multivitamins have the recommended dosage, but check the label to be sure.
If you have had a previous pregnancy affected by a birth defect of the brain or spinal cord, talk with your health care provider. You may need to take a larger dose, to reduce the risk of another affected pregnancy.
January 2007
