Folate, also called vitamin B9, is a water-soluble vitamin essential for our health. It’s found naturally in foods like leafy greens, beans, and lentils, and in its synthetic form (folic acid) in many supplements and fortified foods. Folate’s importance goes far beyond basic nutrition—it plays a critical role in cell growth, DNA synthesis and repair, and the formation of new tissues, making it especially vital around the time of conception and during early pregnancy.
When thinking about fertility and the earliest days of life, folate is a real cornerstone. Its effects ripple out well before pregnancy begins (while you're still planning), and continue through those delicate first weeks when the foundations for lifelong health are being set.
Research shows that women with higher folate intakes tend to have more regular ovulation. Folate’s role in DNA methylation and cellular division helps maintain the health of eggs as they mature (Harvard T.H. Chan School of Public Health). This means your body is more likely to release a healthy, viable egg during each cycle.
Folate helps prevent oxidative stress inside the ovaries. Eggs are particularly sensitive to DNA damage, and studies suggest that adequate folate levels can reduce the risk of chromosomal abnormalities in eggs (Human Reproduction, 2013).
Low levels of folate are associated with a higher risk of miscarriage. A Swedish study (BMJ, 2002) found that women with the lowest folate intake had a significantly higher risk of early pregnancy loss compared to women with the highest intake.
Fertility is a team effort—folate also plays a role in sperm quality. Several studies suggest that adequate folate in men may improve sperm count, motility, and overall genetic stability.
What many don’t realize is that crucial developments in a baby’s brain and spine happen well before most women even know they’re pregnant. Folate is crucial for:
The “neural tube” is the earliest foundation for the brain and spinal cord. It forms and closes within the first 3-4 weeks of pregnancy—often before a missed period. Folate helps this tube close properly. If folate is lacking during this narrow window, the risk of neural tube defects (such as spina bifida or anencephaly) rises dramatically. According to the CDC, sufficient folate before and during early pregnancy could prevent up to 70% of these defects.
Folate is central to DNA synthesis, helping every new cell in the embryo replicate correctly. It also supports the growth of the placenta, the critical lifeline between parent and baby.
This is why folate supplementation is widely recommended for everyone trying to conceive, not just those already pregnant.
It’s common to see the terms “folate” and “folic acid” used interchangeably, but they’re not quite the same:
Some people have gene variants—such as mutations in the MTHFR gene—that make it hard to convert folic acid into the active form. For those people, active folate supplements (like methylfolate) may be a better choice (American College of Obstetricians and Gynecologists, 2022).
Meeting these needs through food alone can be challenging, so supplementation is often recommended.
To cover your bases, aim for a mix of these folate-rich foods daily, alongside a good-quality prenatal supplement if you’re trying to conceive or already expecting.
A 2014 study in The Journal of Clinical Endocrinology & Metabolism found that women with higher folate intake (from both diet and supplements) were significantly more likely to become pregnant via IVF and less likely to experience early pregnancy loss.
A study published in Fertility and Sterility (2012) suggested that adequate blood folate was associated with healthier progesterone levels, supporting the uterine lining and early pregnancy.
Research in Reproductive Toxicology (2011) showed that men with adequate folate had less sperm DNA fragmentation, which can make conception easier and lower miscarriage risk.
These findings echo what fertility experts have seen for years—folate is truly foundational for conception, a healthy pregnancy, and even the lifelong health of your future child.
Since neural tube development happens early, experts recommend starting a daily prenatal (with at least 400 mcg of folate or folic acid) at least one month before trying to get pregnant.
Consider talking with a healthcare provider about methylfolate supplements, which are already in the active form.
Folate is sensitive to heat and water. Steam or sauté vegetables rather than boiling, and enjoy salads with raw greens to preserve folate content whenever possible.
Look for a prenatal supplement with the right dose of folate (or folic acid). “More” isn’t always better—doses above 1,000 mcg per day are not generally recommended unless prescribed.
High intakes (>1,000 mcg per day from supplements) are unnecessary for most people and may mask vitamin B12 deficiency. Always discuss any high-dose supplementation with a professional.
While no supplement alone can “fix” infertility, diets rich in folate are linked to better cycle regularity, egg health, and lower pregnancy loss—even in those with subfertility (NHS, 2021).
For most, yes. If you have a known MTHFR variant or problems with absorption, consider the methylfolate form.
Navigating the ups and downs of trying to conceive can be overwhelming, but small, daily choices do add up. Folate is a beautiful example of how nourishing your body—both before and after conception—creates a welcoming environment for new life. Whether you’re growing leafy greens in your garden, enjoying a handful of lentils, or taking your daily supplement with your morning tea, each moment is an act of hope.
Fertility is about so much more than biology; it’s about honoring your own rhythm, nurturing each cell with kindness, and recognizing that preparation for parenthood starts in the smallest of ways. Including enough folate in your daily life is one of those gentle, essential steps anyone can take—quietly laying the foundation for resilience, health, and possibility.
If you’re making these changes, know you are not alone. Every nourishing choice is an investment in your future, and in the story that’s yet to unfold.