Taking folic acid starting at least one month before conception can greatly reduce the risk of the child developing birth defects, specifically neural tube defects (NTDs).

But for girls ages 10 to 19, there are a number of benefits to making folic acid part of their daily regimen that go beyond child development.

Folic acid, and its natural form folate, helps tissue in the body grow and cells work properly. It also helps the body break down, use, and create new proteins. So what does this all mean?

Folic acid is involved in a number of body functions you might not realize that can go a long way in helping young women feel more confident, including:

  • Making new cells for healthy skin, hair, and finger and toe nails.
  • Making healthy red blood cells, which helps prevent a type of anemia.
  • Maintaining healthy hair. Not getting enough folate can cause changes in the color of your hair, skin, and nails.
  • Building a daily healthy habit that protects a future baby, whether a pregnancy is planned or not.
  • Possibly lowering the risk of stroke later in life. Research on folic acid and colon cancer, heart disease, depression, and anxiety is mixed.

To get the full effects of folic acid, the U.S. Public Health Service advises anyone who could become pregnant to get 400 mcg of folic acid daily, according to the CDC. It is available over the counter as well as in certain foods like green leafy vegetables, nuts, beans, seafood, and fortified grains and cereals.

How much folate do girls need?

According to the NIH Office of Dietary Supplements, girls ages 9 to 13 need 300 mcg DFE of folate a day, and teens ages 14 to 18 need 400 mcg DFE. Most children get enough folate from a healthy diet that includes fortified grains, and many kids who take supplements actually get more folic acid than the upper limit for their age (600 mcg a day for ages 9 to 13 and 800 mcg for ages 14 to 18). So check with your daughter’s doctor before adding a folic acid supplement for a younger girl.

For teens who could become pregnant, the CDC’s recommendation of 400 mcg of folic acid every day applies. Nearly 1 in 5 girls ages 14 to 18 don’t get enough folate, even when supplements are counted, so the teen years are a great time to build the habit.

Updated October 2026. This article is for general information and is not a substitute for advice from your health care provider.

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