Folic Acid Foods: Complete List
Folic acid (the synthetic form of folate, a B vitamin) is one of the most important nutrients in early pregnancy, playing a key role in the healthy development of your baby's neural tube — the structure that becomes the brain and spinal cord. The NHS recommends taking a daily 400mcg folic acid supplement from before conception (if possible) until the end of week 12, but eating folate-rich foods alongside your supplement is a great way to support your overall intake.
Foods naturally rich in folate
- Leafy green vegetables — spinach, kale, rocket and broccoli are among the best natural sources.
- Pulses — lentils, chickpeas and beans (kidney beans, black beans) are excellent, folate-dense, and easy to add to soups, curries and salads.
- Fortified breakfast cereals — many UK cereals have folic acid added; check the label, as fortification levels vary by brand.
- Fortified bread — some bread products are fortified with folic acid; again, check packaging as this varies.
- Citrus fruits — oranges and orange juice provide a useful folate boost alongside vitamin C.
- Asparagus and Brussels sprouts — both are particularly concentrated sources of folate.
- Avocado — folate-rich as well as a good source of healthy fats.
- Eggs — contain folate along with protein and other useful nutrients, and are safe in pregnancy as long as they're cooked until both the white and yolk are solid (or are British Lion-stamped, which can be eaten runny).
One important food to avoid
Liver and liver products (such as pâté) are naturally very high in folate, but the NHS advises avoiding them in pregnancy because they're also extremely high in vitamin A (retinol), which can be harmful to a developing baby in large amounts. This is one situation where a nutrient-dense food is best skipped in favour of safer sources.
Why food alone isn't usually enough
Even with a folate-rich diet, it's genuinely difficult to reach the levels needed to protect against neural tube defects through food alone — this is exactly why the standalone 400mcg supplement is recommended for everyone trying to conceive or in the first 12 weeks, regardless of how well you're eating. Think of food sources as a helpful top-up alongside your supplement, not a replacement for it.
Who might need a higher dose
Some women are advised to take a higher, 5mg dose of folic acid instead of the standard 400mcg, including those with diabetes, a personal or family history of neural tube defects, epilepsy (particularly if taking certain anti-seizure medication), or a higher BMI. This higher dose is only available on prescription, so speak to your GP or midwife if any of these apply to you.
Frequently Asked Questions
How much folic acid do I need in pregnancy?
The NHS recommends 400mcg daily as a standalone supplement, ideally starting before you conceive and continuing until the end of week 12. Some women with specific risk factors, such as diabetes or a family history of neural tube defects, are advised to take a higher 5mg prescription dose instead — your GP can advise which applies to you.
Can I get enough folic acid from food alone?
It's very difficult to reach protective folate levels through diet alone, even eating plenty of leafy greens, pulses and fortified foods, which is why the standalone supplement is recommended regardless of how well you eat. Folate-rich foods are still valuable as a complement to your supplement, supporting overall nutrition in pregnancy.
Do I need to keep taking folic acid after 12 weeks?
The specific neural tube protection benefit applies mainly to the first 12 weeks, when this part of your baby's development takes place, so many women stop the standalone folic acid supplement after this point and move to a general pregnancy multivitamin. Always check with your midwife or GP if you're unsure what's right for your circumstances.
This article is for informational purposes only and does not constitute medical advice.
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