Is folate better than folic acid for TTC women?

Folate is the natural form and is directly used by the body, whereas folic acid needs to be converted. If you have issues with converting folic acid, methylated folate is a better alternative; both are beneficial.

Can I get enough folate from food alone while trying to conceive?

Along with a balanced diet, supplements are usually recommended, as folate-rich foods alone may not be enough to meet the dietary targets.

When should I start taking folic acid or folate if I’m planning a pregnancy?

To ensure that your body has adequate reserves to sustain early pregnancy, you should begin at least three months before attempting to conceive, so that you are prepared even without realising it.

Folate vs Folic Acid: What’s the Difference for TTC Women?

You are most likely aware that folic acid is recommended for women who are attempting a pregnancy. Supplement labels, doctors, and nutritionists all emphasise it. But then another name, ‘folate,’ comes up, and you are left asking: Is folate the same as folic acid? If not, which one is the right nutrient to take for conception?

This confusion happens as both represent vitamin B9, a crucial vitamin during fertility and pregnancy. However, their forms are quite different, and they have different impacts on the body. It’s essential to learn about these nutrients in detail, as you need to have the right nutrients.

What Is Folate?

Vitamin B9, also known as folate, is a naturally occurring nutrient that can be found in foods such as citrus fruits, avocados, beans, lentils, and leafy green vegetables. The body requires folates to form DNA, grow cells, and balance hormones, which are particularly important when trying to conceive.

In most cases, the consumption of folate-rich foods results in their conversion to L-methylfolate’s active form. This type aids in the baby's early growth and helps to support reproduction.
Examples of folate-rich foods:

Spinach, kale, lettuce
Lentils and chickpeas
Oranges and strawberries
Avocados
Fortified cereals and bread

What Is Folic Acid?

Vitamin B9 can be synthesised as folic acid. It is not a natural substance present in food; rather, it’s added to supplements and fortified products such as bread, pasta, or flour.

Folic acid does not serve a purpose for the body in the form in which it is ingested. There is a complex enzymatic process. MTHFR, an enzyme that catalyses the conversion of folic acid into its active form, L-methylfolate, after which the body utilises it for fertility, ovulation, and pregnancy support.

This conversion step can be problematic for some women. In the presence of MTHFR genetic mutations, a very common scenario, the body faces difficulties in conversion. Consequently, there is a high likelihood that folic acid will be used inefficiently.

Why Vitamin B9 Is Crucial for TTC Women?

Vitamin B9 is crucial while preparing for pregnancy, irrespective of whether it’s obtained as folate or as folic acid. Here are some instances of its importance:

Assists Ovulation: Folate regulates hormones and improves egg quality.
Lowers Congenital Defect Risk: Adequate folate intake reduces the risk of neural tube defects in babies, which affect the brain and spine.
Improves Implantation: The chances of a fertilised egg in the uterus are higher with folate, as it facilitates healthy DNA formation.

In fact, folate or folic acid supplementations are recommended by doctors a few months before conception is attempted. This provides your body with sufficient stores to maintain a healthy pregnancy from the very beginning.

Key Difference Between Folate and Folic Acid

Although both compounds are termed vitamin B9, folate and folic acid differ mainly in metabolism:

Folate - Comes from food and can easily convert to the active form (L-methylfolate).
Folic acid - Supplements and fortified meals contain folic acid, a synthetic form that needs to be processed in the liver to be effective.

For most women, either option is acceptable. If the body is not good at converting folic acid, folate may be more helpful, particularly in the methylated form.

Should You Choose Folate or Folic Acid While TTC?

Many women hit a roadblock here. To assist you:

When you consume leafy greens, legumes, and fruits, you are already benefiting from folate.
Your doctor may advise you to take a folic acid tablet as it's proven to help prevent complications during pregnancy in women.
In case of a family history of prolonged attempts to conceive, miscarriages, or birth defects, and if you have the MTHFR gene variation, a methylated folate supplement can be recommended instead of folic acid.

Do not neglect this nutrient, regardless of the situation! Attempting conception requires your body to have a steady supply of vitamin B9, which can be achieved through folic acid tablets or foods rich in folate.

How Much Folate or Folic Acid Do You Need While TTC?

Medical authorities advise:

Women preparing for pregnancy should consume 400–800 micrograms (mcg) of folate/folic acid daily.
A greater dose (usually 4 mg daily) is advised for women who have a history of neural tube abnormalities during pregnancy.

Consult a healthcare provider before using any supplement to find the right dosage.
Trying to get pregnant makes knowing the difference between folate and folic acid quite important. Apart from nutrition talk, it is about offering your baby the best gift, a healthy start in life.

The folate present in different food sources is replicated by folic acid. Foods that are naturally occurring contain folate. Despite aiding pregnancy and fertility, women respond differently to one form as compared to the other.
What is important is being consistent. Taking either folic acid or folate consistently is one of the easiest yet most effective steps you can take to prepare your body for pregnancy.

Whether you’re trying to conceive or navigating IVF, you’re not alone. Join our supportive communities to connect, share, and find strength with others on the same journey.

FAQs on Folate vs Folic Acid: What’s the Difference for TTC Women?

Is folate better than folic acid for TTC women?
Folate is the natural form and is directly used by the body, whereas folic acid needs to be converted. If you have issues with converting folic acid, methylated folate is a better alternative; both are beneficial.
Can I get enough folate from food alone while trying to conceive?
Along with a balanced diet, supplements are usually recommended, as folate-rich foods alone may not be enough to meet the dietary targets.
When should I start taking folic acid or folate if I’m planning a pregnancy?
To ensure that your body has adequate reserves to sustain early pregnancy, you should begin at least three months before attempting to conceive, so that you are prepared even without realising it.