Folate rarely gets attention until pregnancy, when it suddenly becomes one of the most important nutrients to think about. But this B vitamin matters for everyone, playing a central role in making cells and keeping your blood healthy. Here is what it does, why it is so crucial early in pregnancy, and the best foods to get it from.
What folate does
Folate is vitamin B9, one of the B group. Its main job is helping the body make new cells, DNA and red blood cells, which is why it matters most during times of rapid growth. It works closely with vitamin B12, and a shortage of either can lead to a type of anaemia that causes tiredness and weakness.
For most people, a varied diet provides enough. The picture changes around pregnancy, when needs rise and the stakes are higher.
Why it matters so much in pregnancy
In the first weeks of pregnancy, often before someone even knows they are pregnant, the baby’s neural tube forms. This becomes the brain and spinal cord. Folate is essential for this process, and getting enough significantly lowers the risk of neural tube defects such as spina bifida.
Because this happens so early, guidance is usually to start a folic acid supplement before conception and continue through at least the first 12 weeks. This is one of the clearest examples in nutrition where a supplement is genuinely recommended, not just optional.
Timing is everything. The neural tube forms in the first few weeks, so folic acid is most important before and at the very start of pregnancy. If you are trying to conceive, it is worth starting early, on your doctor's advice.
Folate vs folic acid
These two terms cause a lot of confusion, so here is the simple version:
- Folate is the natural form found in food.
- Folic acid is the synthetic form used in supplements and fortified foods.
Both raise your levels, but folic acid is absorbed more reliably, which is why it is the form used in pregnancy supplements. A folate-rich diet supports your overall intake, while the supplement provides a dependable, measured amount when it matters most.
Best folate-rich foods
Legumes are the standout source, followed by leafy greens and certain vegetables.
| Food | Why it stands out |
|---|---|
| Lentils | Among the richest sources |
| Edamame | High folate plus plant protein |
| Chickpeas and beans | Folate plus fibre |
| Spinach and leafy greens | Classic folate sources |
| Asparagus | Very high per serving |
| Beetroot | Folate plus other nutrients |
| Avocado | Folate plus healthy fats |
See our high-folate foods list for the full ranking. Many of these are also strong plant proteins, so our plant-based protein foods list overlaps usefully.
How much do you need?
Adults need around 400 mcg of folate a day. Women who are pregnant or trying to conceive are typically advised to take a 400 mcg folic acid supplement daily, on top of eating folate-rich foods, as guided by their doctor or midwife.
The bottom line
Folate matters for everyone, but it becomes critical before and during early pregnancy, when it supports a baby’s earliest development. Build meals around legumes, leafy greens and vegetables to keep your intake strong, and if you are pregnant or trying to conceive, follow medical advice on a folic acid supplement. Start with our high-folate foods list, and see our guide on protein for women for related nutrition.
This article is for general information and is not medical advice. If you are pregnant, trying to conceive, or have health concerns, follow the guidance of your doctor or midwife.