January is National Birth Defects Prevention Month—are you getting enough folic acid? Long known to reduce the risk of spinal birth defects in fetuses, the right amount of folic acid is essential if there’s a chance you could become pregnant. Experts recommend that all women of childbearing age get at least 400 micrograms (mcg) daily, and if you’re trying to conceive, you should talk with your doctor about upping your intake to at least 600 mcg. New research published in the Journal of Allergy and Clinical Immunology also shows that people with high blood levels of folate (the natural form of folic acid) have a lower risk of allergy and asthma symptoms. Although many foods contain folate (like spinach, asparagus and broccoli), and other foods are fortified with it (like cereal, pasta, bread and rice), the best way to make sure you get your daily dose is to take a multivitamin that contains the nutrient.