Women planning on becoming pregnant should consume between 800 and 1200 mcg of folate per day for several months before the start of pregnancy. It is well known for its role in preventing neural tube defects in newborns, so women of childbearing age must be sure to have an adequate intake prior to and during pregnancy. Folate taken before conception and during the first few weeks of pregnancy can prevent seven out of ten cases of neural tube defects.
Excellent sources of dietary folate include vegetables such as romaine lettuce, spinach, asparagus, turnip greens, mustard greens, parsley, collard greens, broccoli, cauliflower, beets, and lentils. However, too much folate isnt a good idea. Check with your supplements (if you are taking any) for the amount of folate and then adjust your dose accordingly.