Folic acid1 is the synthetic form of folate, a B vitamin that plays a critical role in new cell production. You'll find folate naturally in foods like pumpkin, lentils, oysters, leafy greens, and even fortified grain products such as cereal and pasta.
If you're pregnant or planning to conceive, you've probably already heard that this is one supplement you really don't want to skip. It's considered a foundational building block for both your health and your baby's early development.
Here's why it matters so much: folate helps protect against fetal anomalies,3 and since diet alone often doesn't provide the vitamin levels you need during preconception, supplementing gives you that extra layer of support. When you take folic acid as part of your conception planning, you're taking a meaningful step toward protecting your reproductive health and helping prevent certain pregnancy complications.
Does Folic Acid Help Fertility?
This is one of the most common questions we hear, and it's a great one. While folic acid on its own doesn't directly help you get pregnant,2 research shows it supports fertility in some really encouraging ways — for both men and women.
May Support Healthy Ovulation Patterns
If you've been dealing with irregular cycles, we understand how frustrating that can be. When you ovulate, your ovaries release an egg that travels down the fallopian tube so it can be fertilized. But not every woman ovulates regularly, and irregular ovulation (called anovulation) is one of the common causes of infertility.5
So, does folic acid help ovulation? The research is encouraging. Adequate folate intake has been associated with more regular ovulation. In the Nurses' Health Study II, women using multivitamins containing folic acid six or more days per week had a lower risk of ovulatory infertility.13 A separate study also found that higher supplemental folate intake was associated with lower odds of anovulation.6 Maintaining regular ovulation cycles matters because each cycle gives you another opportunity to conceive.
Supports Egg Quality
Your chances of conceiving rely partly on something called your ovarian reserve — essentially the quantity and quality of eggs you have. What's promising is that research shows adequate folate levels are associated with better ovarian reserve markers.7 The relationship is modest — increasing supplemental folate intake from about 400 to 800 mcg per day has been associated with a small increase in antral follicle count — roughly one to two additional follicles on average — with little additional benefit beyond approximately 800 mcg per day. If your doctor has flagged ovarian reserve as a concern, making sure you're getting enough folic acid could be one helpful piece of your overall fertility plan.
Supports Healthy Sperm Production
This one's for the guys — and it's worth paying attention to. If you're looking to start a family, folic acid supplementation could be a worthwhile addition to your fertility toolkit. In one double-blind RCT of subfertile men, those who took 5 mg folic acid plus 66 mg zinc daily for 26 weeks saw their normal sperm count rise by about 74% (from a low baseline).8 The doses used were considerably higher than in standard fertility supplements (which typically contain 400 mcg folic acid), and the same effect was not seen in fertile men. Still, the finding suggests that folic acid and zinc together may support sperm quality in men with subfertility.
How Do You Choose the Best Folic Acid for Fertility?
With so many fertility supplements on the market, it can feel a bit overwhelming to know which one is right for you. Here's what we'd suggest looking for — and what to watch out for.
Start with the ingredients list. You want a folic acid supplement that keeps things clean and simple — look for pure, limited ingredients and steer clear of artificial colors, binders, or fillers, since your body doesn't always respond well to those extras. And if you have any allergies, double-check that your supplement doesn't contain common allergens like gluten or soy.
| Situation | Recommended Dose | Form | When to Start |
|---|---|---|---|
| Standard pre-conception | 400 mcg/day | Folic acid | At least 1 month before trying to conceive |
| Optimal pre-conception | 400–800 mcg/day | Folic acid or methylfolate | 3 months before trying to conceive |
| MTHFR gene variant | 400–800 mcg/day | Methylfolate (L-5-MTHF) — active form | 3 months before trying to conceive |
| Previous neural tube defect pregnancy | 5 mg/day | Folic acid (prescription) | Under medical guidance — start before TTC |
| Note: At doses above 1 mg/day, folic acid can mask the megaloblastic anaemia of vitamin B12 deficiency. Higher doses should be taken under medical supervision. | |||
| High-risk groups (per NHS/NICE guidance) | 5 mg/day | As prescribed | As directed by fertility clinic |
| Male fertility support | 400 mcg/day | Folic acid (often combined with zinc) | Ongoing during the trying-to-conceive period |
Important: This information is for educational purposes only. Speak to your GP or fertility specialist before starting any supplement, especially if you are pregnant, taking medication, or have a chronic condition. Always consult your healthcare provider.
Supporting Your Fertility with FertilitySmart
We know that choosing the right nutrients can feel like a big decision when you're on your fertility journey — and we're here to help make it a little easier. Adequate folate levels support so many key aspects of your reproductive health, from ovulation patterns to sperm quality, and getting the right supplementation is a meaningful step forward.
At FertilitySmart, we offer both women's fertility supplements and men's fertility supplements that contain folic acid formulated with complementary nutrients like zinc and B12. Explore our range of evidence-based fertility supplements — they're designed with the key nutrients discussed in this guide.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Frequently Asked Questions
What dosage of folic acid is recommended for women trying to conceive?
If you're trying to conceive, experts recommend taking 400 micrograms of folic acid daily.9 However, you may require extra dosage in certain situations. Speak to your doctor if you:
- Are diabetic
- Have a BMI higher than 30
- Have sickle cell anemia
- Previously had a pregnancy with neural tube defects
Is folic acid the same as folate?
Folic acid10 is the synthetic form of folate. The two terms are often used interchangeably but aren't exactly the same. Folate11 is an umbrella term for several types of vitamin B9, including dihydrofolate and tetrahydrofolate. These biochemical forms are described in detail by the NIH Office of Dietary Supplements. Folic acid is simply one type of vitamin B9 used in supplements and fortified foods like cereal and pasta.
Does folic acid delay ovulation?
Folic acid is not known to interfere with ovulation or menstrual cycle regularity6. In fact, research suggests folic acid can help support more regular ovulation cycles, which may improve the chances of conception.
When should I start taking folic acid before trying to conceive?
Health authorities recommend starting folic acid supplementation at least one month before trying to conceive, though three months is considered optimal. This lead time allows your body to build up adequate folate levels to support early embryonic development, particularly neural tube closure, which occurs within about four weeks of conception — often before you know you are pregnant.
Should men take folic acid when trying to conceive?
Research suggests that folic acid supplementation may support male fertility. One clinical study found that subfertile men taking 5 mg of folic acid combined with 66 mg zinc daily for 26 weeks experienced a 74% increase in normal sperm count. The doses used were considerably higher than standard OTC supplements. Sperm development takes approximately 74 days, so men should consider starting supplementation at least three months before trying to conceive.
What is the difference between folic acid and methylfolate?
Folic acid is the synthetic form of vitamin B9 that must be converted by the body into its active form. Methylfolate (L-5-MTHF) is the already-active form that bypasses this conversion process. Women with MTHFR gene variants may have difficulty converting folic acid and may benefit from taking methylfolate instead. Note that routine MTHFR genetic testing is not currently recommended by major fertility guidelines (ACOG, ESHRE, NICE), as the clinical relevance of common variants in healthy adults is uncertain — but if you have a known variant, your clinician may suggest methylfolate. Consult your healthcare provider for personalised guidance.
References
- US Preventive Services Task Force. Folic Acid Supplementation to Prevent Neural Tube Defects: US Preventive Services Task Force Reaffirmation Recommendation Statement. JAMA, 2023; 330(5): 454–459. https://doi.org/10.1001/jama.2023.12876.
- "Folic Acid Recommendations." Centers for Disease Control and Prevention, 19 Sept. 2023, https://www.cdc.gov/ncbddd/folicacid/recommendations.html.
- Greenberg, James A., et al. "Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention." Reviews in Obstetrics and Gynecology, vol. 4, no. 2, 2011, pp. 52–59. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/.
- See Ref 2: Centers for Disease Control and Prevention, Folic Acid Recommendations, 2023.
- National Institute for Health and Care Excellence (NICE). Fertility problems: assessment and treatment (NG257). 2026. https://www.nice.org.uk/guidance/ng257.
- , 7 Kadir, Mumta, et al. "Folate Intake and Ovarian Reserve among Women Attending a Fertility." Fertility and Sterility, vol. 117, no. 1, Jan. 2022, pp. 171–80. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8714696/.
- Wong, Wai Yee, et al. "Effects of Folic Acid and Zinc Sulfate on Male Factor Subfertility: A Double-Blind, Randomized, Placebo-Controlled Trial." Fertility and Sterility, vol. 77, no. 3, Mar. 2002, pp. 491–98. ScienceDirect, https://www.sciencedirect.com/science/article/pii/S0015028201032290.
- "Women Need 400 Micrograms of Folic Acid Every Day." Centers for Disease Control and Prevention, 22 Apr. 2021, https://www.cdc.gov/ncbddd/folic-acid/features/folic-acid.html.
- "Folic Acid." Centers for Disease Control and Prevention, 15 June 2022, https://www.cdc.gov/ncbddd/folicacid/about.html.
- "Folate (Folic Acid)." Mayo Clinic, https://www.mayoclinic.org/drugs-supplements-folate/art-20364625. Accessed 12 Jan. 2024.
- See Ref 6: Kadir M, et al. Folate Intake and Ovarian Reserve among Women Attending a Fertility Centre. Fertility and Sterility, 2022.
- Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Use of multivitamins, intake of B vitamins, and risk of ovulatory infertility. Fertility and Sterility, 2008; 89(3): 668–676. Note: The BioCycle Study by Gaskins AJ et al. (PLOS ONE, 2012; doi:10.1371/journal.pone.0046276) also supports the association between higher folate intake and lower anovulation risk.
Marina Carter
Fertility Health Writer at FertilitySmart
Marina Carter is a specialist health writer with nearly a decade of experience in reproductive health, fertility nutrition, and evidence-based conception support. She has authored over 30 in-depth articles for FertilitySmart, translating peer-reviewed research into clear, practical guidance for individuals and couples on their fertility journey. Read full bio →