Why Do I Need to Take Folic Acid If I’m Trying for a Baby?
By Chloe Dymond Young - BANT Registered Nutritional Therapist, IBCLC and ex-Midwife (17 years).
Why Folate Matters for Fertility and Pregnancy:
You may have been advised to start taking a supplement of folic acid if you’re trying to get pregnant - but what is folic acid and why is it so important?
Folic acid is a synthetic version of the nutrient ‘folate’ a water-soluble B vitamin (B9), known for its role in fertility and pregnancy. This blog explores folate’s functions and how to boost folate naturally through diet.
Folate is essential for cell division and DNA synthesis, processes that are especially active during conception, embryo development, and rapid foetal growth. Adequate folate levels prior to and during early pregnancy reduce the risk of neural tube defects (NTDs), such as spina bifida.
Beyond this, folate supports:
Homocysteine metabolism: Elevated homocysteine is linked to infertility, miscarriage, and pregnancy complications.
Methylation reactions: Folate influences gene expression during foetal development.
DNA repair and synthesis: Critical for healthy egg and sperm quality.
Genetic Variants and Folate Metabolism
It has more recently been discovered that a high number of people have genetic variants affecting folate metabolism, meaning the conversion of the synthetic supplement ‘folic acid’ to folate may be reduced. This could potentially affect the levels of folate required by these individuals. Whilst the research is still evolving, the NHS guidance continues to recommend taking 400 mcg folic acid daily three months prior to conception and for the first three months of pregnancy.
However, for those who know they have at least two copies of the genetic variants on the MTHFR 677 genes, there is emerging evidence from a number of research trials that a different version of folate, such as 5-MTHF, which does not need the conversion process could be more beneficial. However, more studies are needed.
It is important to note that even with the genetic variants, folic acid will still increase blood levels of folate and help protect against neural tube defects. However, those with MTHFR variants should consider the importance of folate-rich food sources.
The Interplay of Folate, Other Methyl Donors, and B Vitamins
Folate doesn’t work in isolation. Its function is closely linked with:
Vitamin B12: supports the formation of the baby’s neural tube and reduces homocysteine ( high levels affect fertility)
Vitamin B6: helps make fertility hormones and reduces pregnancy nausea.
Choline: supports methylation and fetal brain development.
Betaine: Derived from choline, also reduces homocysteine metabolism.
Balanced intake of these nutrients is crucial for optimal methylation, fertility, and foetal development.
Increasing Dietary Folate Naturally
While folic acid fortification is common in many countries, naturally occurring folate from whole foods is often better absorbed and comes with additional nutrients.
Top Natural Sources of Folate:
Dark leafy greens: Spinach, kale, Swiss chard, collard greens
Legumes: Lentils, chickpeas, black beans, kidney beans
Asparagus
Brussels sprouts
Avocado
Broccoli
Beets
Eggs
Nuts and seeds
Eating a variety of these foods daily supports healthy folate status and contributes beneficial antioxidants and fibre.
Summary: Supporting Fertility and Pregnancy Through Folate
Folate is critical for DNA synthesis, methylation, and homocysteine regulation — all vital for fertility and foetal development.
Genetic variants like MTHFR can impair folate metabolism; methylated folate supplements may be more effective for some women.
Folate works synergistically with vitamins B12, B6, choline, and other methyl donors in epigenetic regulation.
Emphasise a folate-rich diet through natural food sources rather than relying solely on fortified foods or synthetic folic acid.
Supporting methylation and nutrient balance before and during pregnancy helps optimise the health of both mother and baby during the crucial first 1000 days of life.
* If you have any medical conditions, a BMI over 25 or you’re taking medications, always discuss folic acid with your health care provider as some women require higher doses.
If you would like further guidance on pre-pregnancy nutrition or supplements, I would love to help you. Follow the links on my website and BOOK A FREE DISCOVERY CALL.
