Our focus is folic acid, but the goal behind it is bigger: a healthy pregnancy and a healthy baby. The cause of most birth defects is unknown, but a lot is known about how to give your baby the best start. These steps help most when you start them before pregnancy.

Before and during pregnancy

  • Take folic acid as recommended. Of course! 400 mcg a day, starting at least 1 month before pregnancy, according to the U.S. Preventive Services Task Force. Most prenatal vitamins already contain it.
  • Don’t drink alcohol at any point in pregnancy. There’s no known safe amount, and birth defects caused by alcohol are completely preventable, according to the CDC.
  • Avoid cigarettes, vaping, and recreational drugs. Secondhand smoke harms your baby too, according to the CDC. Ask the people you live with to help by changing their habits.
  • Check before you take anything. “Natural” doesn’t mean safe. Ask your doctor or midwife before using any vitamins, herbal products, energy drinks, home remedies, or supplements, and review your prescription medicines before pregnancy. The FDA advises avoiding pain relievers like ibuprofen and naproxen at 20 weeks or later unless your provider recommends them.
  • Talk with your provider about weight. Reaching a healthy weight is easier before pregnancy than during it. During pregnancy, most women need no extra calories in the first trimester and a few hundred more a day later on, according to ACOG.
  • Look at your school or workplace for possible harmful exposures, such as chemicals, and ask about changes before pregnancy if you can.

Protect yourself from infections

  • Have someone else change the cat litter. If you must do it, wear gloves, wash your hands, and change it daily, as the CDC advises.
  • Avoid raw or undercooked meat, fish, and eggs; unpasteurized milk and cheese; and raw sprouts, according to ACOG.
  • Use an EPA-registered insect repellent when mosquitoes are around. The CDC says these are safe and effective in pregnancy when used as directed.
  • Your provider may test your blood for certain infections early in pregnancy.

Take care of your mind, too

If you’re feeling overwhelmed, anxious, or down, you’re not alone. The National Maternal Mental Health Hotline offers free, confidential support 24/7 by call or text at 1-833-TLC-MAMA (1-833-852-6262).

For more, see our article Seven Ways to Keep Baby Safe.

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

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