Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. The synthetic form of Folate found in supplements and fortified foods is known as folic acid.
you need 400 to 800 micrograms a day of Folate or folic acid before conception and throughout pregnancy
sources: Fortified cereals are great sources of folic acid. Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring Folate.
In addition to making healthy food choices, taking a daily prenatal vitamin — ideally starting three months before conception