Folic Acid — Folate & Vitamin B9
Folic Acid — Folate & Vitamin B9
What is folic acid and why is it especially important during pregnancy?
Folic acid (vitamin B9) is a water-soluble B vitamin essential for DNA synthesis, cell division, and red blood cell formation. The natural food-derived form is folate, while supplements mainly use folic acid or methylfolate (5-MTHF).
Folic acid is especially critical during the first weeks of pregnancy, when the fetal neural tube develops. Adequate folic acid intake (400-800 mcg per day) at least one month before pregnancy and during the first trimester reduces neural tube defect risk by up to 70%. Folic acid deficiency is also associated with megaloblastic anemia, fatigue, and mood disorders.
Frequently asked questions about folic acid
Folate is the natural form of vitamin B9 in food (leafy greens, legumes). Folic acid is the synthetic form in supplements that the body must convert to active methylfolate. Up to 40% of people carry an MTHFR gene mutation that makes this conversion difficult. Methylfolate (5-MTHF) is better suited for them.
The recommended dose is 400-800 mcg per day, starting at least one month before planned pregnancy and continuing through the first trimester. For higher-risk women (previous neural tube defect pregnancy, diabetes, epilepsy medications), doctors may recommend up to 4,000-5,000 mcg per day. Methylfolate is preferred with MTHFR mutations.
Yes, folic acid is also important for men's health. It supports sperm quality and DNA integrity. Some studies suggest that adequate folate intake reduces men's heart disease risk by lowering homocysteine levels. The recommended dose for men is 400 mcg per day.
Rich folate sources include dark leafy greens (spinach, kale), legumes (lentils, chickpeas), asparagus, avocado, and citrus fruits. Cooking and processing significantly reduce folate content — steaming and eating raw preserves more of the vitamin. A supplement ensures a stable daily intake.