Folic acid is a B vitamin. Taking it before pregnancy and in early pregnancy lowers the risk of neural tube defects such as spina bifida in a baby.
What guidelines say
Guidelines from the WHO, the NHS and NIJZ recommend a daily folic acid supplement of 400 micrograms from before conception until the end of the 12th week of pregnancy. Starting before conception matters, because the neural tube forms very early, often before a pregnancy is noticed.
Some people are advised a higher dose by their doctor, for example with certain health conditions or medicines. Your doctor or pharmacist can tell you what fits you.
Good to know
Food with folate, like leafy greens and legumes, is good for you too, but guidelines still recommend a supplement because food alone is usually not enough.
Other everyday habits
Guidelines also suggest not smoking, and NIJZ advises that no alcohol is the safest choice while trying and in pregnancy. NICE found no clear link between caffeine and fertility, and in pregnancy the NHS suggests keeping caffeine under 200 milligrams a day.
Weight that is much lower or higher than average can make it take longer, for any partner. If you would like support with any of this, your doctor can help without judgement.