Folic acid1 is the synthetic form of folate, a B vitamin that plays a critical role in new cell production. You can find folate in foods, too, like pumpkin, lentils, oysters, leafy greens, and even fortified grain products such as cereal and pasta.
This vital supplement is recommended for pregnant women2 and those aspiring to conceive, serving as a foundational element for maternal and child health.
Additionally, fertility experts underscore the significance of folic acid as a supplement to help protect against fetal anomalies,3 recognizing that diet alone may not suffice in providing the necessary vitamin levels. Taking folic acid to help get pregnant is a bigger-picture approach, improving your health and helping prevent pregnancy complications.
Does Folic Acid Help Fertility?
Folic acid does not directly cause conception, but research shows it supports fertility in several important ways. In women, adequate folate levels help regulate ovulation and support egg quality by maintaining healthy ovarian reserves. In men, folic acid combined with zinc has been shown to increase healthy sperm count by up to 74% in clinical studies.
Now that you understand what folic acid is, you might still wonder, “How does folic acid help fertility-challenged individuals conceive?” While folic acid itself doesn’t specifically help you get pregnant,4 this supplement has been shown to boost the chances of conception and healthy pregnancy in a number of ways — both in men and in women.
Regulates Ovulation
When you ovulate, your ovaries release an egg that travels down the fallopian tube so that it can eventually be fertilized. However, not every woman ovulates regularly. Irregular ovulation (called anovulation) is incredibly frustrating for women trying to get pregnant and is one of the common causes of infertility.5
Fertility patients regularly want to know, “Does folic acid help ovulation?” The answer is yes. Adequate levels of folic acid and ovulation6 go hand in hand. Maintaining a regular ovulation cycle is pivotal for enhancing fertility, as each cycle presents an opportunity for conception. Folic acid plays a significant role in this process by promoting ovulation consistency, allowing you to accurately determine the optimal window for attempting to conceive.
Boosts Egg Production
Your chances of conceiving rely partly on your ovarian reserve, which is a fancy term for the quantity and quality of eggs you have. Low folate levels have been associated with low ovarian reserves.7 So, not only does folic acid make you fertile by regulating your ovarian cycle, but it also boosts the chances that you release a healthy egg during that cycle.
If your doctor has determined that a low egg count or poor egg quality is the cause of your infertility, getting enough folic acid could get you one step closer to pregnancy.
Encourages Healthy Sperm Production
Men looking to start a family might consider folic acid a beneficial supplement in their journey toward parenthood. One study showed that men who took folic acid combined with zinc for 26 weeks saw a 74 percent increase in healthy sperm count.8 This finding suggests that folic acid, especially when paired with zinc, could be vital in enhancing sperm quality and quantity, potentially increasing the chances of successful conception.
How Do You Choose the Best Folic Acid for Fertility?
When choosing a folic acid supplement for fertility, look for products with pure ingredients free from artificial colours, binders, and fillers. The standard recommended dose is 400 mcg daily, though women with MTHFR gene variants may benefit from methylfolate (L-5-MTHF), and those with a history of neural tube defects may need 5 mg under medical guidance.
Today, there are many fertility supplements on the market that claim to boost fertility. To effectively navigate this landscape, it's crucial to understand how to discern the highest quality options and select a supplement that aligns with your specific fertility goals.
Look for a folic acid supplement with a pure and limited ingredients list. Avoid those with artificial colors, binders, or fillers since your body might not react well to these. If you have allergies, ensure your supplements don’t contain known allergens, such as 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 |
| Multiple pregnancy or IVF | 5 mg/day | As prescribed | As directed by clinic |
| Male fertility support | 400 mcg/day | Folic acid (often combined with zinc) | Ongoing during the trying-to-conceive period |
Boost Fertility with Folic Acid
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Frequently Asked Questions
What dosage of folic acid is recommended for women trying to conceive?
Experts recommend that women who are trying to conceive take 400 micrograms of folic acid daily.9 However, some women will require extra dosage. 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 variant of folate. The two terms are often used interchangeably but are not exactly the same. Folate11 is an umbrella term for several types of vitamin B9, including dihydrofolate and tetrahydrofolate. 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 does not interfere with a woman’s ovulation or menstrual cycle.12 In fact, among its many benefits, folic acid can help to normalize a woman’s ovulation cycle, improving 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 formation, which occurs in the first 28 days of pregnancy — often before you know you are pregnant.
Should men take folic acid when trying to conceive?
Research suggests that folic acid supplementation may benefit male fertility. One clinical study found that men taking 400 mcg of folic acid combined with zinc for 26 weeks experienced a 74% increase in healthy sperm count. 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 — consult your healthcare provider for personalised guidance.
1 “FOLIC ACID: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews.” WebMD. https://www.webmd.com/vitamins/ai/ingredientmono-1017/folic-acid. Accessed 12 Jan. 2024.
2 “Folic Acid Recommendations.” Centers for Disease Control and Prevention, 19 Sept. 2023, https://www.cdc.gov/ncbddd/folicacid/recommendations.html.
3 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/.
4 “Benefits of taking folic acid and vitamin D before pregnancy.” Tommy’s. https://www.tommys.org/pregnancy-information/planning-a-pregnancy/are-you-ready-to-conceive/benefits-taking-folic-acid-pregnancy. Accessed 12 Jan. 2024.
5 Butler. Anovulation. https://fertility.womenandinfants.org/services/women/anovulation. Accessed 12 Jan. 2024.
6, 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/.
8 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.
9 “Women Need 400 Micrograms of Folic Acid Every Day.” Centers for Disease Control and Prevention, 22 Apr. 2021, https://www.cdc.gov/ncbddd/folicacid/features/folic-acid.html.
10 “Folic Acid.” Centers for Disease Control and Prevention, 15 June 2022, https://www.cdc.gov/ncbddd/folicacid/about.html.
11 “Folate (Folic Acid).” Mayo Clinic, https://www.mayoclinic.org/drugs-supplements-folate/art-20364625. Accessed 12 Jan. 2024.
12 Okoroafor, Joseph. “Can I Take Folic Acid When I’m on My Period?” WellaHealth, 24 Oct. 2022, https://www.wellahealth.com/blog/can-i-take-folic-acid-when-im-on-my-period/.
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 →