If you’re planning a pregnancy or trying to conceive, you’ve probably heard of taking folic acid or folate, and for good reason! Folate supports your energy, egg health, and your future baby’s brain and spinal cord development making it one of the most important nutrients for preconception and early pregnancy. This is why it is such an essential part of our FALLI & SEEDRA supplements.
1. Supports healthy neural tube development
Folate is most well known for its crucial role in the early development of your baby’s brain and spinal cord. The brain and spinal cord are among the first major structures to develop which is why folate is especially important even before you conceive. Adequate folate intake before and during the early pregnancy can significantly reduce the risk of neural tube defects, such as spina bifida.
2. Supports DNA and cell growth
Folate is a key player in DNA synthesis and cell division, processes that are happening from the very start of pregnancy and continue throughout. These processes are essential for the rapid growth and development of your baby’s cells, tissues, and organs.
3. Supports egg quality and preconception health
Even before pregnancy, folate is important for egg quality and maturation. Adequate folate, along with other B vitamins, has also been linked to a reduced risk of miscarriage and pregnancy complications.
4. Supports red blood cell production
Your body can’t make red blood cells without folate! During pregnancy your blood volume increases, having a good storage of folate helps to prevent anemia, keep you and your baby healthy and energised!
5. Keeps homocysteine in check
Folate helps lower excess homocysteine, an amino acid linked to inflammation and heart health. It also supports nervous system function and energy metabolism benefits that extend beyond pregnancy.
But! Not all are the same. Folic acid and methylfolate (5-MTHF) are both forms of vitamin B9, but they differ significantly in how the body uses them.
Folic acid is a synthetic form commonly found in supplements and fortified foods, and it must go through several conversion steps in the liver via enzymes like MTHFR before becoming active.
In contrast, methylfolate is the already “activated” form that the body can use immediately for critical processes like DNA synthesis, detoxification, and methylation. This distinction is especially important for individuals with MTHFR gene variations, who may struggle to convert folic acid efficiently, leading to unmetabolised folic acid in the bloodstream.
Methylfolate bypasses this issue, making it a more bioavailable and often better-tolerated option, particularly in preconception and pregnancy where optimal folate status is essential.
This is very important to remember when you are purchasing your preconception supplements.
How to increase folate in your diet:
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Leafy greens
Spinach, kale, romaine, and swiss chard are packed with folate, cooking can reduce folate content in vegetables because folate is water-soluble and heat sensitive best to eat raw - chopped up in salads or smoothies. -
Cruciferous vegetables
Broccoli, cauliflower, Brussels sprouts, and cabbage -
Asparagus
One of the highest vegetable sources of folate -
Legumes
Lentils, chickpeas, black beans, and kidney beans are excellent plant-based sources of folate. Add them to soups, curries, or salads. -
Eggs
Whole eggs contain some folate, especially in the yolk.
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Fruits
Oranges, papaya, and bananas provide folate along with vitamin C and fiber. -
Seeds & Nuts
Sunflower seeds, peanuts, and almonds
Sproutling's clinically formulated preconception supplements that include therapeutic dosing of methylated folate.
