💊 What it does
Folate (vitamin B9) is essential for DNA synthesis and cell division, making it critically important during periods of rapid cell growth — particularly in the first weeks of pregnancy. It works alongside vitamin B12 in the one-carbon metabolic cycle. Folate is required for the production of red blood cells and the conversion of homocysteine (a cardiovascular risk marker) to methionine. Deficiency causes megaloblastic anaemia and, during early pregnancy, neural tube defects (spina bifida, anencephaly).
👤 Who needs it
Women planning pregnancy or in the first 12 weeks of pregnancy — this is one of the most strongly evidence-based supplement recommendations in all of medicine. The NHS recommends 400 µg daily from before conception until 12 weeks pregnant. People with the MTHFR gene variant (which reduces the conversion of synthetic folic acid) may benefit from methylfolate (5-MTHF) instead. Heavy alcohol drinkers — alcohol interferes with folate absorption. People on methotrexate (used for rheumatoid arthritis and some cancers) which is a folate antagonist.
🥦 Food sources first
Excellent plant sources: dark leafy greens (spinach, kale, rocket, asparagus), lentils, chickpeas, black beans, sunflower seeds, avocado, broccoli, Brussels sprouts, beetroot, fortified cereals. Folate is heat-sensitive — cooking reduces content significantly; eating some raw greens preserves folate. Many plant-based eaters with good vegetable intake meet their needs from food outside of pregnancy.
🗓 When to supplement
For women planning pregnancy or in early pregnancy — non-negotiable. For others, dietary assessment via Nutriofia will show whether supplementation is warranted. Many plant-based eaters with high vegetable intake achieve adequate folate from food.
🏷 Best form to look for
Folic acid (synthetic) is the most bioavailable and most studied form. 5-MTHF (methylfolate, Metafolin) bypasses the MTHFR conversion step and is useful for people with MTHFR variants or those who prefer the active form. Both are effective for most people.
⏰ When to take it
Can be taken at any time of day with or without food. Take consistently at the same time each day during pregnancy.