We are trying to get pregnant and my doctor told me to start taking folic acid. How much should I be taking?

It's a good idea to start taking extra folic acid before conception. This essential nutrient, one of the B group of vitamins, reduces the risk of neural tube defects such as spina bifida in a developing baby. Spina bifida is a serious congenital condition, which occurs when the tube around the central nervous system (the neural tube) fails to close completely.
The neural tube develops during the first few weeks of pregnancy. At this stage, you may not even know that you are pregnant, which is why taking folic acid now is a good idea. The neural tube grows to form the baby's brain and spinal cord; the long bundle of nerves which runs inside the backbone to connect the brain with the rest of the body. When you are pregnant, you need extra folic acid, especially in the early weeks of pregnancy when your baby's body is being formed.

Although neural tube defects are very rare, the Department of Health recommends taking a 400 (mcg) microgram supplement of folic acid daily from the time of conception until the 12th week of pregnancy.

If you are not pregnant, you usually need to buy the supplement. Ask the pharmacist for advice on which supplements contain the recommended amount. Women who have previously had a baby with a neural tube defect or are on drug therapy for epilepsy are often prescribed higher doses of 5 milligrams (mg) per day; speak to your GP for guidance before becoming pregnant again.

As well as taking a supplement, you should also increase the amount of naturally occurring folates in your diet. Foods rich in folates include dark green leafy vegetables such as sprouts, spinach, and broccoli; other vegetables such as peas, cabbage, cauliflower, potatoes and green beans; baked beans; fruits (especially citrus fruits); dried beans; yeast extract and milk. Some types of bread and breakfast cereals are fortified with folic acid (check the nutritional information chart on the packaging);.

Like many vitamins, folates can be easily destroyed by cooking. Try steaming, microwaving or stir-frying vegetables which have high levels of folates, or cook them in the minimum amount of water.