If you're in your 20s or 30s, you've probably heard that folic acid is important especially if you're thinking about having kids one day. But what exactly is folic acid, and why is it such a big deal? And is it the same as folate? (Spoiler: kind of, but not quite!)
What is folic acid?
Folic acid is the man-made (synthetic) version of folate, a B vitamin (B9, to be exact) that your body needs to function properly.
Folate plays a crucial role in making new red blood cells without enough of it, red blood cells can’t carry oxygen efficiently, which can lead to macrocytic anemia (a condition where red blood cells are too large and don’t work properly).
But folate isn’t just about blood health, it’s also essential for growth, cell division, and DNA formation. Every single cell in your body relies on folate to function and replicate. That’s why it’s especially important during pregnancy (and even before conception) when rapid cell growth is happening at lightning speed.
Why is folate so important for women?
Even if pregnancy isn’t on your radar right now, getting enough folate (or folic acid) is still super important for your overall health. But if you are trying to conceive or might in the future, folate becomes non-negotiable.
Here’s why:
During the very early stages of pregnancy (often before you even know you’re expecting), folate is working behind the scenes to support neural tube development, which forms your baby’s brain and spinal cord.
In the first few weeks of pregnancy, a baby is rapidly developing its spine and nerve cells. Getting enough folate can reduce the risk of neural tube defects like spina bifida by up to 70%, while also supporting skull formation, a healthy heart, and facial development.
While spina bifida isn’t very common, it can have a significant impact on quality of life, leading to challenges with mobility, bladder and bowel function, and even learning difficulties.
Since these critical developments happen so early, doctors recommend starting supplementation before conception to ensure your body has what it needs from day one. Consider it a simple yet powerful way to set yourself (and a future baby) up for success!
When should you start taking folate?
Women of childbearing age are recommended to take folic acid (or methylfolate) daily, even if you’re not currently planning a pregnancy! But if you are trying to conceive, it becomes even more essential.
The recommended daily amount is 400µg, ideally starting at least three months before conception and continuing through the first 12 weeks of pregnancy to support your baby’s early development.
Do Some Women Need More Folate/Folic Acid?
Some women may need a higher dose of folic acid if they have an increased risk of having a pregnancy affected by neural tube defects. You might fall into this category if:
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You have diabetes (type 1 or type 2)
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You or your partner have a personal or family history of neural tube defects (e.g. spina bifida or hydrocephalus)
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You previously had a pregnancy affected by a neural tube defect
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You have epilepsy and take anti-seizure medication
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You have a higher BMI
If any of these apply to you, it’s best to chat with your doctor to find out if you need a higher-strength folic acid supplement to ensure you and your baby get the best support possible.
Folic Acid versus Folate: What’s the Difference?
While the terms "folic acid" and "folate" are often used interchangeably, there’s a small but important distinction:
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Folate is the natural form of the vitamin, found in foods like leafy greens (spinach, kale), broccoli, chickpeas, and kidney beans.
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Folic acid is the synthetic version added to certain fortified foods (like breakfast cereals, bread, and flour) and found in a lot of supplements.
Why Does This Matter?
Prioritising a nutrient-rich diet is always the best approach, but since folate is a water-soluble vitamin, our bodies don’t store it. Plus, the amount of folate in food alone is often not enough to provide your baby with the best protection against neural tube defects.
That’s why getting a steady supply from both food and supplements is key especially during times when your body’s needs are higher, like when trying to conceive, during pregnancy, and while breastfeeding.
But here’s where things get interesting:
Folic acid needs to go through several steps before your body can actually use it. This process relies on an enzyme called MTHFR (Methylenetrahydrofolate reductase — yeah, it’s a mouthful!).
For some women, due to a common genetic variation, this enzyme doesn’t work as efficiently, making it harder to convert folic acid into its active, usable form. That means folic acid may not be properly metabolised, which could impact how much your body actually absorbs.
That’s why many women choose the active form of folate (like methylfolate) in supplements it’s already in a ready-to-use form, so your body can absorb and utilise it more efficiently.
This is especially beneficial for women with the MTHFR gene variation, since methylfolate bypasses the extra conversion steps that folic acid requires. Choosing methylfolate can help ensure optimal folate levels, supporting everything from red blood cell production to healthy pregnancy outcomes!
Small Habit, Big Impact
Methylfolate (or folic acid) is one of the most important vitamins for women not just during pregnancy but throughout different life stages. Since our bodies don’t store it, a consistent intake through diet and supplements is essential.
If you’re unsure whether you need a higher dose or a specific form of folate, it’s always best to chat with your doctor. Taking folic acid in the form of methylfolate before pregnancy is one of the simplest but most powerful steps you can take for a healthy future for both you and your baby!