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 you if you're pregnant or planning to conceive, serving as a foundational element for your maternal and child health.
Additionally, folate is significant because it helps protect against fetal anomalies,3 particularly since diet alone may not provide the necessary vitamin levels during preconception. When you take folic acid to support conception, you're giving yourself a comprehensive approach to reproductive health that may help prevent certain pregnancy complications.
Does Folic Acid Help Fertility?
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 directly help you get pregnant,4 this supplement has been shown to support fertility in a number of ways — both in men and in women.
May Support Healthy Ovulation Patterns
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?" Research suggests the answer is yes. Adequate levels of folic acid are associated with better ovulation patterns6. Women who supplement with folic acid 6 days a week have been shown to have a lower risk of ovulatory dysfunction13. Maintaining regular ovulation cycles supports fertility, as each cycle presents an opportunity for conception.
Supports Egg Quality
Your chances of conceiving rely partly on your ovarian reserve, which is a term for the quantity and quality of eggs you have. Research shows that adequate folate levels are associated with better ovarian reserve markers.7 The relationship is modest — supplementing from 400 to 800 mcg per day can be associated with modest improvements in antral follicle count. If your doctor has identified ovarian reserve as a concern, getting adequate folic acid could be one supportive measure in your overall fertility strategy.
Supports Healthy Sperm Production
If you're a man looking to start a family, you might consider folic acid supplementation as part of your fertility support plan. One clinical 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, may support your sperm quality and quantity, which could be beneficial for conception.
How Do You Choose the Best Folic Acid for Fertility?
Today, as you explore fertility supplements on the market, it's helpful to understand how to identify higher-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 fertility clinic |
| Male fertility support | 400 mcg/day | Folic acid (often combined with zinc) | Ongoing during the trying-to-conceive period |
Supporting Your Fertility with FertilitySmart
As adequate folate levels support several key aspects of your reproductive health—from ovulation patterns to sperm quality—choosing the right nutrients is an important step when you're considering supplementation as part of your fertility journey.
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 research-informed fertility supplements formulated 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 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 cycle12. 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 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 support male fertility. One clinical study found that men with subfertility 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/folic-acid/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/.
13 Gaskins AJ, et al. "The Impact of Dietary Folate Intake on Reproductive Function in Premenopausal Women: A Prospective Cohort Study." PLOS ONE, 2012, https://doi.org/10.1371/journal.pone.0046276.
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 →