Folate, one of the B vitamins, has been suggested to be related to infertility [1] and is considered to be important for oocyte quality and maturation as well as for implantation and normal continuation of pregnancy[2]. Folate plays an important role in DNA synthesis and epigenetic modification, as well as cell proliferation. Consequently, folate deficiency particularly affects highly proliferative cells (e.g. neural tube cells in the developing fetus), thus enhancing the risk of neural tube defects and several other birth defects[3]. Folate deficiency is usually caused by poor dietary intake or malabsorption, but there are also several micronutrients, including vitamins B2, B6 and B12, which are needed for folate metabolism. Insufficient concentrations of these vitamins impair metabolism, thereby causing functional folate deficiency accompanied by high concentrations of homocysteine[4].
When should I take folic acid, and how much should I have?
With so many supplement products on the market, it can be difficult to know what our bodies really need, and when. It may be confusing seeing advertisements that suggest taking folic acid supplements months before you aim to conceive, however it may prevent neural tube defects, which occur at a very early stage of development – even before many women learn they’re pregnant.
It is recommended that you begin to take folic acid supplements at least one month before you want to conceive and continue during your pregnancy. The general recommendation is that women should take 400 micrograms of folic acid per day, increasing to 600 micrograms during pregnancy and 500 micrograms while breastfeeding.
Folate as part of a natural diet: top folate-rich foods
As with most vitamins, it is best to try to include natural folate as part of your diet as much as possible before turning to upping your intake of supplements.
Top folate-rich foods include:
Leafy or dark green vegetables such as spinach, asparagus, broccoli and lettuce
Cereals
Wholegrain bread
Bananas
Legumes such as beans and lentils
Mushrooms
Orange juice
My recommendation for a trusted certified vegetarian folic acid supplement
Natural folic acid (800 mcg per tablet) from certified organic whole lemon peel extract. All of the naturally-present bioflavonoids from certified organic whole lemon peel. Water extracted lemon peel free of solvents and volatile impurities. 100% natural-source Folic Acid - free of pesticides, fertilizer and preservatives.
Each Bronson Folic Acid tablet provides 800 mcg of folic acid (200% DV). Bronson Folic Acid utilizes only organic whole lemon peel extract. Lemons are grown on an organic farm without chemical pesticides or fertilizers and water extracted to maintain purity. In addition to the folic acid, the extract provides bioflavonoids naturally present in lemon peel.
[1] Tamura and Picciano, 2006Tamura, T. and Picciano, M.F. Folate and human reproduction. Am. J. Clin. Nutr. 2006; 83: 993–1016
[2] Scholl and Johnson, 2000Scholl, T.O. and Johnson, W.G. Folic acid: influence on the outcome of pregnancy. Am. J. Clin. Nutr. 2000; 71: 1295S–1303S
[3] Safi et al., 2012Safi, J., Joyeux, L., and Chalouhi, G.E. Periconceptional folate deficiency and implications in neural tube defects. J. Pregnancy. 2012; : 295083
[4] Laanpere et al., 2010Laanpere, M., Altmäe, S., Stavreus-Evers, A., Nilsson, T.K., Yngve, A., and Salumets, A. Folate-mediated one-carbon metabolism and its effect on female fertility and pregnancy viability. Nutr. Rev. 2010; 68: 99–113