Folic acid

Folic acid is the synthetic form of vitamin B9, or folate. It is key to cell division and blood formation, and requirements rise sharply before and during pregnancy.

Quick facts

  • Folate contributes to maternal tissue growth during pregnancy

Few vitamins matter as much at a specific stage of life as folic acid when trying to conceive and in the first weeks of pregnancy.

What is folic acid?

Vitamin B9 is called folate when it occurs in food and folic acid in its synthetic form, used in supplements and fortified foods. The body has to convert both into the active form, 5-methyltetrahydrofolate (5-MTHF), also called methylfolate.

What does folic acid do?

According to the health claims authorised in the European Union, folate contributes to:

  • maternal tissue growth during pregnancy
  • the process of cell division
  • normal blood formation and normal homocysteine metabolism
  • the reduction of tiredness and fatigue
  • normal psychological function and the normal function of the immune system

Folic acid and pregnancy

Health authorities recommend that women trying to conceive take 400 µg of folic acid a day from at least one month before conception and during the first three months of pregnancy. Low maternal folate status is a risk factor for neural tube defects in the developing foetus. Your healthcare professional will advise you on the right regimen for you.

Which foods contain folate?

  • Leafy green vegetables: spinach, chard, lettuce, broccoli and asparagus.
  • Legumes: lentils, chickpeas and beans.
  • Fruit such as oranges and avocado, and nuts.
  • Liver (not recommended in pregnancy because of its high vitamin A content).

Food folate is heat-sensitive and partly lost during cooking, so it is hard to reach the amounts recommended for pregnancy from diet alone.

How much do you need per day?

EFSA sets a reference intake of 330 µg per day of dietary folate equivalents for adults, 600 µg in pregnancy and 500 µg during breastfeeding. For folic acid from supplements and fortified foods, the upper level is 1,000 µg a day.

Folic acid or methylfolate (5-MTHF)

Methylfolate is the active form of folate and does not need to be converted by the body, which is useful in people with MTHFR gene variants. At IVB we use Quatrefolic®, a form of 5-MTHF, in GestaNatal, VitalNatal Woman, FertiUp, LactaNatal and FerroPlus.

Safety

  • Do not exceed the recommended daily dose.
  • High doses of folic acid can mask a vitamin B12 deficiency, which is why many formulas include both vitamins.
  • If you take methotrexate or anti-epileptic drugs, talk to your doctor before taking it.

Frequently asked questions

When should I start taking folic acid if I am trying to conceive?

The recommendation is to start at least one month before conception and continue through the first three months of pregnancy. Ideally, start as soon as you begin trying.

What does folic acid do if I am not trying to conceive?

Folate contributes to normal blood formation, to the reduction of tiredness and fatigue and to normal psychological function, at any stage of life.

Can men take folic acid?

Yes. Its roles in cell division and blood formation are the same in men and women, and it is usually part of male preconception formulas such as VitalNatal Man.

Are folate and folic acid the same thing?

They are forms of the same vitamin (B9). Folate is the natural form in food; folic acid is the synthetic form; and methylfolate is the active form the body uses.

References
  1. EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for folate. EFSA Journal. 2014;12(11):3893.
  2. Scientific Committee on Food. Opinion on the Tolerable Upper Intake Level of folate. 2000.
  3. National Institutes of Health, Office of Dietary Supplements. Folate: Fact Sheet for Health Professionals.
  4. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, as amended.