Folate vs Folic acid in pregnancy

If you're researching pregnancy supplements, you've probably seen both Folate and Folic acid along the way. While they have similar names and both provide Vitamin B9, they are not identical. This guide clears the confusion, explaining the difference, why form matters, and why you may see Folic acid on a label even when a supplement contains Folate.

What is Folate?

Folate is the form of Vitamin B9 that occurs naturally in food. You'll find it in dark leafy greens, beans and lentils, oranges, seafood and dairy.

Folate aids a lot of bodily functions; it:

• plays a role in cell division

• contributes to maternal tissue growth in pregnancy

• supports blood formation

• aids normal homocysteine metabolism

• contributes to psychological function

• supports the immune system

• helps reduce tiredness & fatigue

It’s best known for its role before and during the very early weeks of pregnancy. Folate in pregnancy does so much for both you and your baby, and remains vital well beyond your first trimester.

What is Folic acid?

Folic acid is a manufactured form of Vitamin B9. Found in many supplements and fortified foods, you'll often hear about it in relation to preconception and pregnancy.

For many years, public health awareness campaigns have emphasised its importance to raise Folate levels across the population. Some foods are fortified with it so that women get enough even if a pregnancy is unplanned. It suits foods like bread and breakfast cereals because it stays stable when heated in cooking or baking.

Folate and Folic acid both contribute to normal Folate levels in the body. The difference is in how the body has to process them, which we reveal next.

What's the difference between the two?

Why form matters

The main difference between Folate and Folic acid is how easily your body can absorb and use them. This is called bioavailability. It means how much of a nutrient reaches your bloodstream, and how well your body then uses and keeps it.

Two aspects have an impact:

• Co-factors: Folate in food comes with naturally occurring compounds, such as proteins, fatty acids and enzymes. These help the body recognise and use the nutrient easily.

• Methylation: Some foods contain active Folate, already in its methylated form, called methylfolate. Folic acid isn't methylated, so the body has to convert it through several steps before it can use it.
  
  

Methylation, MTHFR & homocysteine

Methylation is a process that happens constantly in the body, and it relies on Folate and Vitamin B12. One of its jobs is recycling homocysteine.

Homocysteine is made when the body breaks down methionine, an amino acid found in protein foods. Methylation normally turns it back into substances the body needs. Folate contributes to normal homocysteine metabolism, and a nutritional therapist can check your homocysteine levels with a simple blood test.

MTHFR is the gene for an enzyme that helps convert Folic acid into its active Folate form. Some people have a common variation in this gene, so they may convert Folic acid less efficiently. For them, Folate that already includes methylfolate can be incredibly helpful.

When should I start taking a Folate supplement?

Ideally, start before you conceive. UK guidance is to take 400µg of Folic acid a day while you're trying to conceive and until you're 12 weeks pregnant. Starting early, ideally three months beforehand, builds up your stores before the first weeks of pregnancy, when its demand increases. If you’re trying to conceive, we recommend exploring our Fertility Support range.

The neural tube, which becomes your baby's brain and spinal cord, forms and closes in the first month of pregnancy. Many people don't realise they're pregnant at this point, and low maternal Folate status is a risk factor in the development of neural tube defects in the developing baby.

Folate is also required throughout pregnancy for maternal tissue growth. This includes building the placenta, expanding the uterus, preparing breast tissue for feeding and increasing blood volume.

Why does my supplement say ‘Folic acid’ on the label?

Wild Nutrition supplements contain Folate. However, labelling regulations require us to list it as Folic acid in the nutritional information, so you'll see that term on our labels.

Our Fertility Support for Women and Pregnancy + New Mother Multi both provide a natural matrix of Folate, including active methylfolate, thanks to our Food-Grown® approach. This ensures a form of Folate the body can readily use, without the need for conversion, especially helpful for those who convert Folic acid less efficiently.

If you're unsure, check the product information, or contact our nutritional therapist team to talk through your needs.

How is Pregnancy + New Mother Multi formulated?

When you fall pregnant, pregnancy multivitamin ingredient quality matters. Aim for one without synthetic binders, fillers or bulking agents, and with nutrients your body can readily absorb and use. Our Food-Grown® process delivers nutrients in a food-based matrix, with all of their co-factors so your body recognises and utilises them just like food. 

Developed by our Founder & Formulator, Henrietta Norton, whose 20 years of expertise in pregnancy nutrition have informed every ingredient, Pregnancy + New Mother Multi has been formulated following NHS and UK Department of Health guidance to provide 29 essential nutrients for both your baby's development from foetus to first steps.

Find the right support for you

Every pregnancy journey is different, and your nutritional needs can change during and after birth. A prenatal multivitamin offers valuable support. Unsure whether you need a pregnancy vitamin with Folate? Read our guide: Do I need a pregnancy multivitamin? 

You may still have further questions about what’s right for you. Our pregnancy, new mother & breastfeeding check-ins give you one-to-one guidance from a Wild Nutrition nutritional therapist, granting you the opportunity to ask questions and understand the best support for where you are now.

For personalised guidance tailored to you and your pregnancy journey, book a pregnancy & new mother consultation here.