Folate During Pregnancy: Dose, Foods, Folic Acid & Supplements
- Folate is vitamin B9. It occurs naturally in foods, while folic acid is the synthetic form used in supplements and fortified foods.
- The Australian pregnancy RDI for folate is 600 micrograms dietary folate equivalents per day, a dietary reference value, not a personalised supplement dose.
- Australian guidance commonly discusses a folic acid supplement of at least 400 micrograms a day, starting before conception and continuing through early pregnancy.
- This guide is general information only
On this page ▾
On this page ▾
Folate is a B-group vitamin, also known as vitamin B9. It is important before and during pregnancy because early pregnancy is a time of rapid growth and development. Folate is found naturally in foods, while folic acid is commonly used in supplements and fortified foods.
This guide explains why folate matters during pregnancy, how much folate is usually discussed in pregnancy guidance, the difference between folate and folic acid, which foods contain folate, and when supplements may be considered.
What is folate?
Folate is the natural form of vitamin B9 found in foods such as green leafy vegetables, legumes and some fruits. Your body uses folate to support growth, development, red blood cell formation and genetic material production.
Folic acid is a synthetic form of folate. It is used in many supplements and fortified foods because it is stable and can be added to foods such as bread-making flour and some breakfast cereals.
Some people search for "folate acid," but the correct terms are folate and folic acid. Folate refers to vitamin B9 as a broader nutrient family, while folic acid is one specific form often used in supplements and food fortification.
Why is folate important during pregnancy?
Folate is important during pregnancy because early pregnancy involves rapid cell growth and development. Folate is especially important during pregnancy and infancy because these are periods of rapid growth.
Folate is also strongly discussed before pregnancy because some early developmental processes happen before many people know they are pregnant. Food Standards Australia New Zealand notes that a baby's growth is most rapid in the first weeks of life, often before pregnancy is known.
Official Australian pregnancy guidance discusses folic acid supplementation before and during early pregnancy. This guidance is based on established nutrition science. Speak with your health professional for advice specific to your situation.
Folate does not work alone. It is part of a broader pregnancy nutrition picture that may also include iodine, iron, vitamin D, DHA, choline, B vitamins, calcium, protein and other nutrients.
Folate for pregnant women: what does it support?
For pregnant women, folate is most often discussed in relation to early pregnancy nutrition, normal growth and development, red blood cell formation and DNA-related processes.
The Australian Nutrient Reference Values explain that folate is needed for DNA synthesis and that the need for folate is higher when cell turnover is increased, such as during foetal development.
It is relevant for people who are trying to conceive, newly pregnant, comparing prenatal vitamins, or checking whether their current pregnancy supplement contains vitamin B9.
Folate vs folic acid during pregnancy
Folate and folic acid are related, but they are not exactly the same.
| Term | What it means | Pregnancy context |
|---|---|---|
| Folate | Natural vitamin B9 found in foods | Found in leafy greens, legumes, fruits and other foods |
| Folic acid | Synthetic form of vitamin B9 | Used in many supplements and fortified foods |
| Active folate / methyl folate | Supplemental folate forms such as 5-MTHF | Often compared by people choosing pregnancy or preconception supplements |
| Folinic acid | Another form of vitamin B9 | Usually discussed in deeper folate-form comparisons |
Folic acid is the synthetic version of folate.
This page gives a simple overview. Learn more about Folate vs Folic Acid During Pregnancy, which goes deeper into the differences between folate, folic acid, folinic acid and activated folate.
Do not assume one form is automatically best for everyone. The right option depends on your product, diet, pregnancy stage, medical history and health professional advice.
Active folate, methyl folate and folinic acid
Some pregnancy and preconception products use forms often described as active folate, methyl folate, 5-MTHF or levomefolate.
These are different forms of vitamin B9 used in different supplement formulas. Some people also search for MTHFR and methyl folate, but that topic is better handled in a dedicated article because it can involve genetics, folate metabolism and individual health professional advice.
For this page, the practical takeaway is simple: check the folate form, check the amount, and speak with your health professional if you are unsure which form is suitable.
How much folate do you need during pregnancy?
Australian Nutrient Reference Values list the RDI for folate during pregnancy as 600 micrograms dietary folate equivalents per day. This is a dietary reference value, not a personalised supplement dose.
Separate to the RDI, Australian guidance commonly discusses folic acid supplementation before and during early pregnancy.
Healthdirect also states that most people are advised to take 400 micrograms of folic acid every day, starting before trying to conceive and continuing until more than 12 weeks pregnant.
Some people may be advised by their health professional to take a higher dose of folic acid, such as 5 mg. Pregnancy Birth and Baby lists examples where a health professional may recommend higher-dose folic acid, including previous neural tube defect history, diabetes, higher BMI, some absorption issues or certain medicines. Higher-dose folic acid should be health professional led only
Follow your health professional's advice and the product label.
When should you start taking folate?
Folate is often discussed before pregnancy because early development can begin before someone knows they are pregnant.
Pregnancy Birth and Baby says folic acid supplementation should start at least one month before actively trying to get pregnant and continue throughout the first trimester. Healthdirect's pregnancy planning guidance advises starting folic acid supplements 12 weeks before trying to conceive and continuing until more than 12 weeks pregnant.
Folate-rich foods for pregnancy
Folate-rich foods are an important part of a pregnancy diet. Green leafy vegetables, legumes, fruits, breads and cereals made from wheat flour, tofu and eggs are food sources of folate or folic acid.
Vegetables and legumes high in folate
Folate-rich food options may include:
| Food group | Examples |
|---|---|
| Leafy greens | Spinach, kale, dark lettuce, bok choy |
| Green vegetables | Broccoli, asparagus, peas |
| Legumes | Lentils, chickpeas, beans, soybeans |
| Fruits | Oranges, strawberries, pawpaw, avocado |
| Other foods | Tofu, eggs, nuts and seeds where suitable |
Food variety matters. Folate-rich foods also bring other nutrients, such as fibre, vitamin C, magnesium and plant-based protein, depending on the food.
Fortified foods
In Australia and New Zealand, wheat flour used for bread-making must contain added folic acid, except organic flour. FSANZ says three slices of bread, or 100 g, contains an average of 120 micrograms of folic acid.
Fortified foods can include:
- breads made with fortified bread-making flour
- some breakfast cereals
- some wheat-flour products
- other foods where folic acid is listed on the label
Organic bread, gluten-free bread and bread made from non-wheat grains do not always have added folic acid, so label checking matters.
Can you get enough folate from food alone?
Food is important, but pregnancy guidance still commonly recommends folic acid supplementation before and during early pregnancy. Pregnancy Birth and Baby notes that for most people trying to conceive or who are pregnant, taking a daily folic acid supplement is recommended to help meet folic acid needs alongside a healthy diet.
This does not mean food is unimportant. It means folate-rich foods and supplement guidance can work together.
Folate supplements during pregnancy
Folate supplements during pregnancy may come as targeted tablets, capsules or as part of a prenatal multivitamin.
Common formats include:
- folate tablets
- folate capsules
- folic acid supplements
- active folate supplements
- prenatal vitamins with vitamin B9
- preconception supplements with folate and B vitamins
Pregnancy Birth and Baby notes that many multivitamins may contain folic acid and that it is important not to double up on some vitamins, so checking with a health professional can help confirm the recommended dose.
A separate folate product may not be needed if your current prenatal vitamin already provides suitable vitamin B9.
Can you take too much folate during pregnancy?
Australian Nutrient Reference Values list the upper level from fortified foods or supplements as 800 micrograms per day as folic acid for pregnancy at the age 18 and 1,000 micrograms per day as folic acid for pregnancy ages 19 to 50. This upper level is not a target to aim for.
Take care if you:
- already take a prenatal vitamin
- use a separate folate or folic acid supplement
- take a preconception supplement
- use fortified foods frequently
Folate vs prenatal vitamins
A folate supplement and a prenatal vitamin are not always the same thing.
A folate supplement is usually focused on vitamin B9. A prenatal vitamin is usually a broader formula that may include vitamin B9 alongside nutrients such as iodine, vitamin D, B vitamins, choline, iron, calcium or DHA, depending on the product.
This matters because some people may already be getting vitamin B9 from a prenatal vitamin. Others may use a targeted folate product before pregnancy.
Check the label for:
- the folate form
- the folate amount
- whether other pregnancy nutrients are included
- directions for use
Questions to discuss before taking a folate supplement during pregnancy
Choosing a folate supplement starts with understanding your pregnancy stage, current products and the form of folate used.
| Consideration | Why it matters |
|---|---|
| Folate form | Products may use folic acid, folinic acid or active folate |
| Folate amount | Helps you compare labels and avoid unnecessary overlap |
| Pregnancy stage | Preconception, early pregnancy and later pregnancy needs may differ |
| Current prenatal vitamin | Your prenatal may already contain vitamin B9 |
| Other nutrients | Folate may be paired with B vitamins, iodine or other pregnancy nutrients |
| Label directions | Helps guide use |
| Practitioner advice | Important for dose, medical history and medications |
Avoid choosing only by the words "natural," "active" or "pregnancy" on the front of the label. The actual form, amount and product suitability matter.
Frequently asked questions
What is folate during pregnancy?+
Folate is vitamin B9. It is found naturally in foods such as leafy greens and legumes, while folic acid is commonly used in supplements and fortified foods. Folate is important before and during pregnancy because early pregnancy is a time of rapid growth and development.
Why is folate important during pregnancy?+
Folate supports growth, development, red blood cell formation and genetic material production. Official pregnancy guidance also discusses folic acid before and during early pregnancy because the neural tube develops very early.
What does folate do for pregnant women?+
For pregnant women, folate helps support normal growth and development processes, including DNA-related functions and red blood cell formation. It is one part of broader pregnancy nutrition, alongside nutrients such as iodine, iron, vitamin D, DHA, choline and B vitamins.
How much folate do I need during pregnancy?+
Australian Nutrient Reference Values list the pregnancy RDI as 600 micrograms dietary folate equivalents per day. Australian pregnancy guidance also commonly discusses folic acid supplementation before and during early pregnancy.
When should I start taking folate before pregnancy?+
Pregnancy Birth and Baby says to start folic acid supplementation at least one month before trying to get pregnant and continue through the first trimester. Healthdirect advises starting 12 weeks before trying to conceive and continuing until more than 12 weeks pregnant.
Is folate or folic acid better for pregnancy?+
Folate and folic acid are related forms of vitamin B9. Folic acid is commonly used in supplements and fortified foods, while folate occurs naturally in foods. The best option depends on the product, dose, pregnancy stage and health professional advice.
What is active folate?+
Active folate usually refers to supplemental forms such as methyl folate or 5-MTHF. Some people compare active folate with folic acid or folinic acid when choosing a pregnancy or preconception supplement.
What foods are high in folate during pregnancy?+
Folate-rich foods include leafy greens, broccoli, legumes, citrus fruits, avocado, tofu and eggs. In Australia, many breads made with wheat flour contain added folic acid, except organic and some non-wheat or gluten-free breads.
Can I get enough folate from food?+
Folate-rich foods are important, but official pregnancy guidance still commonly recommends folic acid supplementation before and during early pregnancy. Food, fortified foods and supplements may all contribute to overall intake.
Can you take too much folate during pregnancy?+
It is possible to take more supplemental folic acid than intended, especially if combining products. Australian Nutrient Reference Values list upper levels for folic acid from fortified foods or supplements..
Can I take folate with a prenatal vitamin?+
It depends on whether your prenatal vitamin already contains vitamin B9. Check the label before adding a separate folate product and talk to a health professional
References and official guidance
This guide was prepared with reference to Australian folate, folic acid, pregnancy supplementation, food fortification and nutrient reference guidance.
- Australian Nutrient Reference Values: Folate
- Pregnancy Birth and Baby: Folate and pregnancy
- Pregnancy Birth and Baby: Vitamins and supplements during pregnancy
- Healthdirect Australia: Folate
- Healthdirect Australia: Planning for your pregnancy
- Food Standards Australia New Zealand: Folic acid/folate and pregnancy
This guide is general information only and should not replace personalised medical advice. Always read the label and follow the directions for use. Supplements should not replace a balanced diet. Speak with your health professional if you are pregnant, trying to conceive, breastfeeding, taking medication, managing a medical condition, have been advised to take high-dose folate or folic acid, or are unsure whether a product is suitable for you.
