Best Folate Supplements for Pregnancy (2026)
Folate (vitamin B9) is one of the most critical nutrients during pregnancy, playing a vital role in neural tube development and healthy cell division. Whether in the form of folic acid or the bioavailable methylfolate (5-MTHF), adequate folate intake before and during pregnancy is essential. These are the best folate supplements for expectant and trying-to-conceive mothers.
Quick Comparison
| Product | Key Ingredient | Form | Best For | Rating |
|---|---|---|---|---|
| Lunakai Prenatal Vitamins with Iron & Folic Acid | Folic Acid + Iron + Multivitamin | Gummies | Best Overall | 9.5/10 |
| Pink Stork Total Prenatal Vitamins | Folate + DHA + Iron + Choline | Capsules | Best Complete Prenatal | 9.4/10 |
| L-Methyl Folate 15mg + Methyl B12 | Methylfolate 15mg + B12 | Liquid | Best High-Dose Methylfolate | 9.3/10 |
| Pink Stork Premium Prenatal Vitamins | Methylated Folate + Choline + DHA | Capsules | Best Methylated Prenatal | 9.2/10 |
| Pink Stork Total Postnatal Vitamins | Folate + DHA + Iron + B12 | Capsules | Best for Postpartum | 9.1/10 |
| NATURELO Vitamin B Complex | Methyl Folate + B12 + CoQ10 | Capsules | Best B-Complex with Folate | 9.0/10 |
| EZ Melts Dissolvable B-Complex | B-Complex with Folate | Dissolvable Tablets | Best Dissolvable Option | 8.8/10 |
1. Lunakai Prenatal Vitamins with Iron & Folic Acid – Best Overall
- Free of Corn Syrup, Unlike Most Other Options – These prenatal vitamins for women gummies are made with natural and organic ingredients, containing less than 1g of sugar per serving, and without corn syrup or other sweeteners.
- Packed With 17 Essential Ingredients – Formulated with vitamins A, B, C, D, E, zinc, iron, and folic acid, these prenatal gummies for women are Non-GMO, vegetarian, gluten-free, soy-free, and gelatin-free.
- Designed for Moms and Moms-to-Be – These prenatal multivitamins for women are carefully crafted to support a balanced diet during the prenatal stage, with a great berry flavor for easy daily consumption.
- Chewable and Easy to Enjoy – These gummy prenatal vitamins for women offer a soft, chewable texture that makes them an ideal alternative to large pills or capsules.
- Formulated With Iron & Folic Acid – These prenatal vitamins include iron and folic acid as part of the proprietary blend, which is designed to complement your dietary intake during pregnancy.
Lunakai’s prenatal gummy delivers essential folic acid alongside iron and a full prenatal multivitamin blend in a delicious, easy-to-take gummy format.
This comprehensive prenatal formula provides the recommended amount of folic acid for pregnancy along with iron, which many prenatal gummies lack. The gummy format is ideal for women dealing with morning sickness who struggle to keep down large prenatal capsules. Made in the USA in a GMP-certified facility, these gummies are non-GMO and free from artificial colors and preservatives.
- Pros:
- Includes both folic acid and iron, which many gummy prenatals skip
- Gentle on sensitive stomachs during first trimester
- Great taste makes daily compliance easy
- Cons:
- Contains folic acid rather than methylfolate (less ideal for MTHFR variants)
- Iron dose may be lower than standalone iron supplements
Best for: Pregnant women who want an all-in-one gummy prenatal with both folate and iron
2. Lunakai Vegan Iron Gummies with Folate – Best Vegan Prenatal Support
- Daily Iron Gummies for the Whole Family – Chewable iron supplement for women, men, kids, and teens, formulated to support healthy iron levels, oxygen transport and natural energy throughout the day.
- Gentle Iron for Sensitive Stomachs – Features a well-absorbed, non-constipating form of iron that’s easier to digest than traditional iron pills or capsules. Great for those with low iron sensitivity.
- Complete Iron & Vitamin Blend – With Vitamin C for enhanced iron absorption, B12 for focus and vitality and Vitamin E for antioxidant support. Ideal for everyday wellness and energy.
- Teen, Pregnancy & Nursing Support – A safe iron and B12 supplement for teenage girls, pregnant women and breastfeeding moms, designed for evolving nutritional needs across life stages.
- Flavorful & Easy to Take – Delicious berry-flavored vegan iron gummies with no synthetic dyes or gelatin. Great-tasting and mess-free, perfect for both kids and adults.
These vegan iron gummies combine iron with vitamin C, E, B12, and folate for a plant-based prenatal-friendly iron and folate supplement.
Designed for women who need iron supplementation during pregnancy without animal-derived ingredients, this formula pairs folate with vitamin C for enhanced iron absorption. The gummy format avoids the constipation and nausea commonly associated with traditional iron pills. Vitamin B12 is included to support red blood cell formation alongside folate.
- Pros:
- 100% vegan formula with plant-based iron
- Vitamin C enhances iron absorption
- Gentle on the stomach with no metallic taste
- Cons:
- Not a complete prenatal (supplement alongside a prenatal vitamin)
- Lower iron dose than prescription iron supplements
Best for: Vegan or vegetarian women who need additional iron and folate during pregnancy
3. Pink Stork Total Prenatal Vitamins – Best Complete Prenatal
- Doctor-Recommended Nutrients: Pink Stork Total Prenatal + DHA delivers essential nutrients to support women before, during, and after pregnancy in one simple daily prenatal. Formulated with 100% of the Daily Value of 14 OBGYN-recommended nutrients, it includes methylated folate (5-MTHF) - the naturally occurring, bioavailable form of folate that research shows is more readily used by the body than synthetic folic acid - along with choline, 27 mg of non-constipating iron, vitamin D, zinc, B-complex vitamins (methylated B12 and B6, biotin), and omega-3 DHA. Together, these nutrients support fetal development, red blood cell formation, energy, immune health, and overall pregnancy wellness.*
- Supports Baby’s Brain, Eye, and Nervous System Development: Omega-3 DHA plays a critical role in your baby’s brain and eye development, particularly during the second and third trimesters. Unlike many other prenatal vitamins that require a separate DHA supplement, our Total Prenatal includes 200 mg DHA in each serving — making it easier to get comprehensive support with fewer pills. Folate helps ease the risk of neural tube defects, while choline contributes to baby’s cognitive function and cell development. Iron supports blood and oxygen flow to your growing baby. These key nutrients work together to help support a healthy pregnancy from preconception through birth.
- Gentle on the Stomach, Easy to Take: Formulated with bioavailable, easy-to-digest ingredients, our prenatal vitamin is designed to be gentle on your stomach - even in the early months. We’ve included Vitamin B6 to ease morning sickness. Our daily serving of two small capsules is easy to swallow and doesn’t leave a fishy aftertaste, unlike many fish-based DHA supplements. Experiencing queasiness? Pair with our Morning Sickness Sweets, which are formulated with ingredients traditionally used to support digestive comfort during pregnancy, and Prenatal Probiotic, which help support gut health and nutrient digestion - working together to support overall comfort and daily nutritional intake.*
- Third-Party Tested, Clean Label Purity Award Winner: We know you care about what you put in your body — and we do too. That’s why our Total Prenatal with DHA is made without GMOs, gluten, soy, dairy, artificial colors, or synthetic fillers. It’s third-party tested for quality and safety and a Clean Label Purity Award Winner. Every bottle is manufactured in a GMP-certified facility and includes a heart-shaped ScentCert insert, lightly scented with a natural mint aroma to make taking your supplements more enjoyable. Take 2 capsules daily as part of your prenatal ritual - whether that's on the go or at home. Breastfeeding friendly.
- For Women, By Women: Pink Stork is proudly Women-Owned and Women-Run, founded by a mom of six who understands how important clean, trustworthy products are during pregnancy. Over 80% of our team members are women, and we are committed to creating high-quality supplements that support women at every stage of life. From conception to postpartum recovery, we’re with you every step of the way. Our mission is to provide hope, support, and effective wellness solutions designed specifically for women’s health — and that starts with the products we make.
Pink Stork Total Prenatal is a comprehensive capsule formula providing folate, DHA, iron, choline, and vitamin B12 in one daily dose.
This prenatal covers all the bases with folate for neural tube development, DHA for fetal brain and eye development, iron for blood volume support, and choline for brain development. The formula is doctor-recommended and designed for preconception through pregnancy and breastfeeding. Third-party tested and GMP-certified for quality assurance.
- Pros:
- Complete prenatal with folate, DHA, iron, and choline
- Covers preconception through postpartum
- Doctor-recommended formula
- Cons:
- Capsule format may be difficult during morning sickness
- Contains fish-derived DHA (not suitable for vegans)
Best for: Women who want a single comprehensive prenatal supplement with all essential pregnancy nutrients including folate
4. L-Methyl Folate 15mg Plus Methyl B12 – Best High-Dose Methylfolate
- HIGH-POTENCY: Provides a high-potency serving of 15mg L-Methylfolate in the 5-MTHF calcium salt form. This bioactive form of folate is readily utilized by the body.
- VITAL METHYL B12 COFACTOR: Methylcobalamin B12 and Methylfolate have co-dependent relationships that work together in the body's methylation processes. Methylfolate cannot complete the methylation process and breakdown of homocysteine without Methyl B12.
- ACTIVE FORM OF FOLATE: Methylfolate is the most metabolically active and bloodstream-ready form of Folate or Folic Acid (vitamin B9). It is immediately absorbed into the bloodstream because it does not require processing or breakdown by the body. This is vital for those with methylation issues that cannot properly process folic acid.
- SUPPORTS BRAIN, MOOD & ENERGY HEALTH: Important for healthy neurotransmitter function linked to focus, energy, and a balanced mood.
- SUPPORTS CARDIOVASCULAR, NITRIC OXIDE & NERVE HEALTH: Helps maintain healthy homocysteine levels, promotes normal heart function, and supports nitric oxide production for overall circulatory and nerve well-being.
This high-potency liquid delivers 15mg of L-methylfolate with methylcobalamin B12 for women who need therapeutic-level folate supplementation.
At 15mg of bioactive L-methylfolate (5-MTHF), this is one of the highest-dose methylfolate supplements available. The liquid format in organic berry flavor allows for easy dose adjustment and rapid absorption. Methylfolate is the body’s active form of folate, bypassing the MTHFR enzyme entirely, making it ideal for women with MTHFR gene variants who cannot efficiently convert folic acid.
- Pros:
- Highest bioavailable methylfolate dose available
- Liquid format for fast absorption and easy dosing
- Ideal for women with MTHFR gene mutations
- Cons:
- High dose should be used under medical supervision
- Not a complete prenatal vitamin (folate and B12 only)
Best for: Women with MTHFR gene variants or those directed by a healthcare provider to take high-dose methylfolate
5. Pink Stork Premium Prenatal Vitamins – Best Methylated Prenatal
- Doctor-Formulated Prenatal Vitamins: Pink Stork Premium Prenatals deliver complete pregnancy support with Methylated Folate, Vegan DHA, and Iron. Supports your body through every trimester. Take 2 capsules daily. 30 day supply.
- Comprehensive Nutrient Support + Organic Whole Foods: Unlike synthetic prenatals, our formula blends high-quality vitamins, minerals, and organic whole foods to help nourish mom and baby with bioavailable nutrition. Made with real ingredients like organic kale, ginger, and barley grass for natural energy and gentle absorption. These whole food-based nutrients work together to complement your daily diet - no synthetic fillers, artificial colors, flavors, or preservatives.
- Methylated Folate, Choline + Vegan DHA: We include clinically trusted, bioavailable nutrients that matter most during pregnancy. Methylated Folate (L-5-MTHF) supports neural tube health, while Choline and vegan DHA (from algae) support fetal brain and eye development. Each capsule provides balanced, easily absorbed nutrients thoughtfully formulated for use across all three trimesters of pregnancy.
- Gentle on Stomach + Added Probiotics: Our small, easy-to-swallow capsules are designed with your comfort in mind. With added Vitamin B6, ginger, and a digestive enzyme + 500 million CFU/serving probiotic blend, this formula supports healthy digestion and helps you maintain nutrient balance without discomfort. Subtly berry-scented for a pleasant, fresh experience every time.
- Women-Owned Wellness + Trusted Quality: At Pink Stork, women’s wellness isn’t an afterthought—it’s our mission. We create clean, effective, and compassionate supplements for every stage of womanhood. Our Premium Prenatal is vegan, non-GMO, and third-party tested for purity and potency. For full-body prenatal wellness, pair it with Pink Stork’s Pregnancy + Postpartum Protein, Magnesium Glycinate, or Morning Sickness Sweets. Pregnancy- and breastfeeding-friendly.
Pink Stork’s premium prenatal features methylated folate instead of synthetic folic acid, plus choline, iron, and vegan DHA in an organic whole-food blend.
This doctor-formulated prenatal uses methylated folate for superior bioavailability, making it suitable for all women regardless of MTHFR status. The organic whole-food blend provides nutrients in forms the body recognizes and absorbs efficiently. Vegan DHA from algae replaces fish oil, and choline supports fetal brain development.
- Pros:
- Methylated folate for universal bioavailability
- Organic whole-food ingredient blend
- Vegan DHA from algae (no fish oil)
- Cons:
- Multiple capsules per serving
- Higher price point than basic prenatals
Best for: Women who want a premium prenatal with methylated folate and vegan-sourced DHA
6. Lunakai Prenatal and Vitamin D3 Gummies Bundle – Best Bundle Value
- Free of Corn Syrup, Unlike Most Other Options - These prenatal vitamin gummies are not made with corn syrup or other harmful sweeteners. We have less than 1g of natural and organic sugars per serving. Only natural or organic ingredients are used in our formulations to protect you and your baby
- Energy Boost With a Difference - Lunakai Methyl B12 gummies for adults are made with NO corn syrup or other harmful sweeteners unlike other B-12 vitamin gummies on Amazon. We have less than 1g of natural and organic sugars per serving. Only natural or organic ingredients are used in our formulations to boost mood and maintain your body’s energy levels
- Packed With 17 Essential Ingredients - Lunakai prenatal chewable gummies are packed with A, B, C, D and E vitamins along with zinc, iron, folic acid and more! They are Non-GMO, Gelatin Free, Vegetarian, Gluten Free, Soy Free, and Corn Free
- Potency Packed Without the Bad Stuff - Methyl B12 3000 mcg, Non-GMO, Gelatin Free, Vegan, Gluten Free, Soy Free, Corn Free makes these energy b 12 gummies perfect for bone health and red blood cell production
- Made in the USA & 100% Happiness Guarantee - We are confident you will love our chewy gummies but if you are not satisfied for any reason our USA based support staff will take care of you right away
This bundle pairs Lunakai’s prenatal gummies (with iron and folic acid) with vitamin D3 gummies for comprehensive pregnancy nutrition at a bundled price.
Vitamin D3 is essential during pregnancy for calcium absorption, immune function, and fetal bone development, but many prenatals don’t include adequate amounts. This bundle solves that problem by pairing a complete prenatal with a dedicated vitamin D3 supplement. Both are in gummy format for easy daily compliance.
- Pros:
- Addresses vitamin D3 gap that many prenatals miss
- Bundle pricing saves money vs. buying separately
- Both supplements in easy gummy format
- Cons:
- Two separate supplements to take daily
- Uses folic acid rather than methylfolate
Best for: Pregnant women who want comprehensive prenatal nutrition with added vitamin D3 at a bundled value
7. Pink Stork Total Postnatal Vitamins – Best for Postpartum
- POSTNATAL MULTIVITAMIN: OBGYNs recommend a postnatal multivitamin for at least six months postpartum. Pink Stork Total Postnatal Vitamin is breastfeeding-friendly and supports lactation goals. Take two small capsules daily with food; formulated to be gentle on the stomach while supporting mood and energy. 30-day supply.*
- POSTPARTUM RITUAL: When women start this new chapter of motherhood, the focus often shifts entirely to baby - let Pink Stork focus on you. Switch from a prenatal to Pink Stork Total Postnatal after giving birth. This is a better fit for postnatal needs than a generic, one-size-fits-all multivitamin because it’s formulated specifically for postpartum + lactating women with thoughtfully selected amounts of 20 vitamins, minerals, and nutrients, including iron, methylated folate, B vitamins, biotin, and vegan algae-based omega-3 DHA to help replenish key nutrients used during pregnancy and breastfeeding.*
- CLEAN: Pink Stork Total Postnatal supplements do not contain GMOs, gluten, soy, or dairy - and are always third-party tested. Every bottle is manufactured in a GMP-certified facility and includes a heart-shaped ScentCert insert, lightly scented with a natural mint aroma to make taking your supplements more enjoyable- never overpowering, just a pleasant experience from start to finish. Take 2 capsules daily as part of your prenatal ritual - whether that's on the go or at home.
- FOR MOM AND BABY: You aren't the only one who benefits from your daily vitamin for women - if you're a breastfeeding mom, benefits can pass through breast milk to your baby to support brain health and cognitive function, red blood cell creation, and your baby's growth and development. For comprehensive breastfeeding support, pair it with our Total Lactation, and add our Postpartum Probiotic to help support healthy digestion and gut balance during the postpartum season. Always consult with your healthcare provider to ensure your personal health needs are met.* Total Postnatal is designed for all new moms - whether breastfeeding or not - to meet postpartum's unique nutritional needs.*
- WOMEN-OWNED, WOMEN-RUN: Our founder and CEO, Amy Suzanne, is a mom of 6 children and knows how important it is to give new moms products you can trust. Over 80% of our employees are women, and we create clean, trusted, and effective products for every stage of your journey. We are on a mission to provide women with hope and positively impact everyone that comes in contact with Pink Stork.
Designed specifically for the postpartum period, this formula provides vegan DHA, iron, folate, and B12 to support recovery and breastfeeding.
Folate needs don’t end at delivery. This postnatal formula continues folate supplementation through the postpartum period to support tissue repair, red blood cell production, and breastmilk quality. Vegan DHA supports both maternal brain health and infant development through breastmilk. Iron helps replenish stores depleted during childbirth.
- Pros:
- Specifically formulated for postpartum recovery needs
- Vegan DHA passes through breastmilk to baby
- Continues essential folate and iron supplementation
- Cons:
- Not intended for use during pregnancy (postnatal specific)
- Capsule format may require adjustment from gummy prenatals
Best for: New mothers in the postpartum period who want continued folate, iron, and DHA support
8. NATURELO Vitamin B Complex – Best B-Complex with Folate
- Complete B Complex: All 8 B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), biotin (B7), folate (B9), B6 and B12, with important co-nutrients like choline, inositol, and PABA, plus CoQ10
- Potent & Bioactive: High potency methylated b complex multivitamin with active MTHFR-friendly Folate (5-Methyl Folate), B6 (P-5-P) and B12 (Methylcobalamin) used directly by the body
- B Vitamin Benefits: Bcomplex with vitamin b12 supports Energy Production & Metabolism, Healthy Brain, Nervous System Function, Heart Health, and a Healthy Pregnancy
- Whole Food Complex: Our plant-based B-complex supplement includes a blend of organic fruits and vegetables for an extra boost of whole food nutrition with natural vitamins, minerals and antioxidants
- Clean Label: Non GMO Vitamin B complex methylated. Gluten Free. Vegan-Friendly. Does NOT Contain Soy, Dairy, Eggs, Nuts, Caffeine, Preservatives, Coloring, or Flavoring
NATURELO’s whole-food B-Complex provides methyl folate alongside all eight B vitamins, CoQ10, and a fruit and veggie blend in 120 vegan capsules.
For women who want folate as part of a complete B-vitamin supplement rather than a standalone product, NATURELO delivers methylated folate alongside B12 (as methylcobalamin), B6, thiamine, riboflavin, niacin, pantothenic acid, and biotin. CoQ10 is added for energy support. The whole-food base includes organic fruits and vegetables for enhanced nutrient absorption.
- Pros:
- Complete B-complex with methylated folate and B12
- Added CoQ10 and organic fruit/veggie blend
- Vegan capsules, 120-count supply
- Cons:
- Not specifically designed as a prenatal vitamin
- Does not include iron or DHA
Best for: Women in preconception who want a high-quality B-complex with methylated folate before switching to a full prenatal
9. EZ Melts Dissolvable B-Complex – Best Dissolvable Option
- Packed with B Vitamins: B-Complex is a fast-melting, dissolvable vitamin with a delicious strawberry swirl flavor that supports healthy energy levels and provides normal cognitive function*
- Methylated B12 Vitamin: Features bioactive forms of B12 as methylcobalamin and methylated folate to support heart health*
- Cognitive Support Supplement: Helps maintain energy and focus, so you can support healthy cognitive function and energy*
- Hair & Skin Supplement: Helps maintain healthy hair, skin, nails, and cellular health in a convenient, easy-to-take format*
- Non-GMO & Vegan Supplement: EZ Melts makes it easier to take superior quality vitamins—free from artificial flavors, gluten, dairy, soy, and sugar
EZ Melts offers a dissolvable B-complex tablet with folate that melts on the tongue, eliminating the need to swallow pills during pregnancy-related nausea.
These fast-dissolving tablets deliver a full B-complex including folate in a format that’s ideal for women struggling with pill aversion during pregnancy. The tablets dissolve on the tongue in seconds and come in a pleasant flavor. Non-GMO, vegan, and gluten-free, they provide energy metabolism and heart health support alongside folate.
- Pros:
- Dissolves on tongue — no swallowing required
- Perfect for severe morning sickness or pill aversion
- Vegan, non-GMO, and gluten-free
- Cons:
- Not a complete prenatal vitamin
- Lower folate dose than dedicated pregnancy supplements
Best for: Women with severe nausea or pill aversion who need a folate-containing supplement they can dissolve on the tongue
10. Pink Stork Prenatal Fiber Gummies – Best for Digestive Support
- Fiber Supplement for Pregnant Women: Nearly 90% of women aren't getting enough dietary fiber. Pink Stork Fiber Gummies offer 3g of plant-based fiber naturally derived from Chicory Root to support gut health and digestion. Adequate fiber intake can help support a healthy appetite, bowel regularity, less bloating, and decrease the chances of constipation. Take two gummies as part of your daily ritual.
- Prenatal + Postnatal Care: Hormone fluctuations through pregnancy and postpartum wreak havoc on digestion -- Fiber Gummies should top your list of early pregnancy must haves and postpartum essentials. Swap the prune juice, laxatives, and stool softeners for natural, gentle, effective bowel support.
- Prebiotic Nutrition: Inulin is a prebiotic that can help diversify the gut microbiome and provide fuel for good bacteria -- this can lead to better nutrient absorption, immune health, and, honestly -- better poop. Take with a full glass of water for best results!
- Clean + Trusted: Pink Stork Fiber Gummies do not contain GMOs, gluten, gelatin, wheat, or soy. A female team of experts formulates Pink Stork products, which are always third-party tested for your satisfaction. Don't stop at fiber! We have Probiotic Gummies, Total Women's Health Multivitamin, and Total Monolaurin for ultimate gut health support, and of course - our supplements and teas for fertility, pregnancy, postpartum, and breastfeeding women.
- Women-Owned and Women-Run: Our founder and CEO, Amy Suzanne, is a mom of 6 children and knows how important it is to give you products you can trust. Over 80% of our employees are women, and we create clean, trusted, and effective products for every stage of your journey. We are on a mission to provide women with hope and positively impact everyone who comes in contact with Pink Stork.
These prenatal fiber gummies provide 3g of prebiotic inulin from chicory root alongside pregnancy-supporting nutrients for digestive comfort during pregnancy.
Constipation is one of the most common pregnancy complaints, and these gummies address it with prebiotic fiber while contributing to overall prenatal nutrition. The formula is designed specifically for pregnant women and provides gentle digestive support without harsh stimulant laxatives. Use alongside a folate-containing prenatal for complete coverage.
- Pros:
- Addresses pregnancy constipation naturally
- Prebiotic fiber supports gut microbiome health
- Gentle formula designed for pregnancy
- Cons:
- Not a standalone folate supplement (use with a prenatal)
- May cause initial gas as gut adjusts to increased fiber
Best for: Pregnant women dealing with constipation who want a pregnancy-safe fiber supplement to complement their prenatal vitamin
How to Choose the Best Folate Supplement for Pregnancy
The most important decision is choosing between folic acid and methylfolate (5-MTHF). Folic acid is the synthetic form used in most supplements and fortified foods. Methylfolate is the biologically active form that doesn’t require enzymatic conversion. Women with MTHFR gene variants (affecting up to 40% of the population) may not efficiently convert folic acid, making methylfolate the safer choice for universal coverage.
The recommended daily folate intake during pregnancy is 600mcg DFE (Dietary Folate Equivalents), with most prenatal supplements providing 400-800mcg of folic acid or equivalent methylfolate. Higher doses up to 4mg may be recommended for women with a history of neural tube defects. Always follow your healthcare provider’s dosage guidance.
Look for prenatal supplements that pair folate with complementary nutrients like iron, DHA, choline, and vitamin B12. These nutrients work synergistically during pregnancy — B12 is particularly important because folate and B12 work together in DNA synthesis and red blood cell formation. A deficiency in one can mask a deficiency in the other.
Consider the supplement form that works best for your situation. Gummies are easier during morning sickness but may contain lower doses and added sugar. Capsules typically offer more complete formulas. Liquid and dissolvable options provide alternatives for severe pill aversion. GMP certification and third-party testing ensure accurate labeling and purity.
Frequently Asked Questions
What is folate and why is it important during pregnancy?
Folate (vitamin B9) is essential for proper cell division and DNA synthesis. During pregnancy, adequate folate intake is critical for the development of the baby’s neural tube, which forms the brain and spinal cord. The neural tube closes within the first 28 days of pregnancy, often before many women know they’re pregnant, which is why folate supplementation is recommended before conception.
How much folate should I take during pregnancy?
The standard recommendation is 400-800mcg of folic acid daily, starting at least one month before conception and continuing through the first trimester. The total recommended intake during pregnancy is 600mcg DFE per day. Women with a history of neural tube defects or certain medical conditions may be advised to take up to 4mg daily under medical supervision.
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 (5-MTHF) through a multi-step enzymatic process. Methylfolate (5-MTHF) is the biologically active form that can be used directly by the body. Women with MTHFR gene variants may have reduced ability to convert folic acid, making methylfolate supplements a more reliable option.
When should I start taking folate for pregnancy?
Ideally, folate supplementation should begin at least one month before conception, though three months before is optimal. Since neural tube development occurs in the first 28 days of pregnancy — often before a missed period — women who are planning to conceive or who could become pregnant should take folate daily as a preventive measure.
Are there any side effects of folate supplements?
Folate supplements are generally very well tolerated. In rare cases, high doses may cause mild digestive discomfort, nausea, or bloating. Excessive folic acid (not methylfolate) intake above the upper limit of 1000mcg from supplements may potentially mask vitamin B12 deficiency symptoms. Methylfolate does not carry this masking risk, which is another advantage of the active form.
Can I get enough folate from food alone during pregnancy?
While folate-rich foods like leafy greens, legumes, fortified cereals, and citrus fruits contribute to intake, most healthcare providers recommend supplementation during pregnancy to ensure adequate levels. Cooking can destroy up to 90% of food-derived folate, and absorption from food sources varies. Supplementation provides a reliable, consistent dose to meet the increased demands of pregnancy.
