Folate and folic acid: why they matter in early pregnancy

Folate (and its synthetic form, folic acid) is arguably the single most important nutrient in early pregnancy. It's essential for the development of your baby's neural tube — the structure that becomes the brain and spinal cord — which closes in the first 28 days after conception, often before many women even know they're pregnant. The recommended intake is 400–600mcg daily, rising to 600mcg once pregnant.

Best food sources include dark leafy greens, lentils, avocado, asparagus, and fortified cereals. Because the neural tube closes so early, most providers recommend starting folic acid supplementation at least one month before trying to conceive and continuing through the first trimester.