Buying the best folic acid for pregnancy? Here's what to look for.
|
|
Leesduur: 7 min
Folic acid is the synthetic form of folate (vitamin B11), used in supplements and fortified foods. It is an important vitamin, especially during pregnancy.
But how do you know which folic acid is best for you and your baby?
In this article, I explain what to look for when buying folic acid and why it is so important during this special period.
Always choose the active 5-MTHF form of folate; immediately usable, crucial in case of MTHFR gene variant (10–20% women).
Dosage around 400 mcg per day; safe up to 1000 mcg, start at least 4 weeks before and up to week 10 of pregnancy.
Avoid unnecessary additives; choose a pure supplement with a clean label and preferably vegan capsules.
Table of contents
4 Criteria for Buying Folic Acid for Pregnancy 1. Always in the active form (folate, preferably 5-MTHF folate) 2. Dosage should be strong, but not too high 3. No unnecessary additives The Best Folic Acid for Pregnancy 1. Vitamins by Mail Folate Folic Acid 2. Vitakruid Active Folic Acid 3. Vitals Folate Why take folic acid during pregnancy? How much folic acid during pregnancy? And what is too much? Folic acid, folate, or 5-MTHF folate during pregnancy? How long and when should you take folic acid during pregnancy? Can you continue taking folic acid during pregnancy? Benefits of Vitamin B12 with folic acid
4 criteria when buying folic acid for pregnancy
When purchasing folic acid for your pregnancy, it is important to pay attention to the following points:
1. Always in active form (folate, preferably 5-MTHF folate)
Always choose folic acid in its active form: 5-MTHF folate . Your body can use it immediately.
This is better than supplementing with other forms of folic acid, because these inactive forms must first be converted before they can be used.
Did you know that in approximately 10–20% of women, this conversion process doesn't work as well? This is often due to a genetic variant in the MTHFR gene. This mutation prevents your body from converting folic acid properly, leaving some of it unused in the bloodstream. That's why it's especially important to take the active form of folate (as 5-MTHF), which your body can use immediately!
2. Dosage strong, but not too high
Although folic acid is safe up to 1000 mcg per day, 400 mcg is usually sufficient for pregnancy, especially in the active form such as folate, or even better: 5-MTHF folate.
Please note : Too high a dose can sometimes have unintended effects, so choose a dosage that is not too high, but is still effective.
3. No unnecessary additives
During pregnancy, it's especially important to avoid unnecessary additives. Therefore, look for a supplement with as few additional ingredients as possible , so you know you're getting a pure product.
If the packaging says it's produced using a Clean Label, you're guaranteed to be safe.
Tip : Opt for a supplement in capsule form, as they are often easier to take than tablets.
The best folic acid for pregnancy
Based on these criteria, these are the best folic acid supplements for during (and before) your pregnancy:
1. Vitamins by mail Folate Folic acid
Folic acid from Healthy Vitamines (Vitamins by mail) is a great, high-quality product.
The benefits:
- Contains 5-MTHF from the patented brand Quatrefolic®
- Ideal dosage: 400 mcg per capsule
- In capsule form (vegan)
- Free from unnecessary additives
This honest and pure supplement deserves the first place in this top 3 with an active form of folic acid, the right dosage and the vegetable capsules.
2. Vitakruid Active Folic Acid
Similar to number 1, Vitakruid also offers a high-quality folic acid supplement.
The benefits:
- Contains 5-MTHF from the patented brand Quatrefolic®
- Ideal dosage: 400 mcg per tablet
- Free from unnecessary additives
Disadvantage:
- In tablet form (although these are small: 9 by 3 mm)
All in all, a very nice product, especially if you have no problems swallowing tablets.
3. Vitals Folate
The Vitals folic acid supplement also meets all the criteria.
The benefits:
- Contains 5-MTHF from the patented brand Quatrefolic®
- Ideal dosage: 400 mcg per tablet
- Free from unnecessary additives
- In capsule form (vegan)
In short, all three are excellent choices for folic acid during pregnancy, with minimal differences.
Why folic acid during pregnancy?
Folic acid is especially important around pregnancy because it increases the folate status in your body.
And that is no small matter: a low folate status in the mother is a known risk factor for the development of spina bifida (neural tube defect) in the growing baby. (1) (2)
Good to know : Even if you eat healthily, you can still have a deficiency of the active form of folate. This can be due to a gene mutation (such as the MTHFR variant), which causes your body to metabolize folic acid less effectively. Therefore, folic acid supplements are routinely recommended during the first trimester of pregnancy.
How much folic acid during pregnancy? And how much is too much?
The recommended amount of folic acid for women who want to become pregnant is 400 micrograms per day . This advice applies from one month before conception until three months afterwards. (3) (4)
Taking more than necessary offers no additional benefit. The European Food Safety Authority (EFSA) has therefore established a safe upper limit of 1000 micrograms per day from supplements. (5)
Note : This is not a target value, but a maximum to prevent the accumulation of inactivated folic acid. It's also important to note that this upper limit applies to the synthetic form of folic acid. Supplements containing active folate (such as 5-MTHF) appear to accumulate less quickly, but it's still wise to stick to the recommended dosage.
Folic acid, folate or 5-MTHF folate during pregnancy?
Sufficient folate is essential during pregnancy. But which form should you choose: folic acid, folate, or 5-MTHF folate?
These are the differences:
- Folate is the collective name for all forms of vitamin B11, including those from food
- Folic acid is the synthetic form often found in supplements. Your body must first convert it to the active form (5-MTHF).
- 5-MTHF folate is the biologically active form that your body can use directly, without conversion
That's why many women choose 5-MTHF folate , especially if they're pregnant or trying to conceive. It provides the same benefits as regular folic acid, but is immediately available to your body.
How long and when should you take folic acid during pregnancy?
The best time to start taking folic acid is before you become pregnant .
The RIVM and the Nutrition Centre recommend taking 400 micrograms of folic acid daily:
- From at least 4 weeks before fertilization
- Up to and including the 10th week of your pregnancy
Why so early? The neural tube, from which your baby's brain and spinal cord develop, closes in the first weeks of pregnancy. Often, you don't know you're pregnant yet, so it's important to start early.
Can you continue taking folic acid during pregnancy?
Although the official advice is to take folic acid up to and including the tenth week of pregnancy, it can do no harm to continue taking it for longer.
In fact, some studies suggest that continuing longer may have benefits, such as contributing to a healthy birth weight or supporting the mother's psychological well-being . (6) (7) (8)
These findings are promising, but further research is needed to confirm them. Therefore, always discuss with your midwife or doctor what's best for you.
Benefit of Vitamin B12 with Folic Acid
Vitamin B12 and folic acid are two important nutrients that work well together in your body.
During your pregnancy it is extra important to get enough of both:
- Your baby's nervous system - Both folate and vitamin B12 play a role in cell division. This makes them important during pregnancy, when rapid cell division and growth occur, such as during the development of your baby's nervous system.
- Red blood cell production – Folate and vitamin B12 both contribute to the normal formation of red blood cells. This is especially important during pregnancy, as your body produces more blood for you and your baby.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Hodgetts, V., Morris, R., Francis, A., Gardosi, J., & Ismail, K. (2014b). Effectiveness of folic acid supplementation in pregnancy on reducing the risk of small‐for‐gestational age neonates: a population study, systematic review and meta‐analysis. BJOG An International Journal Of Obstetrics & Gynaecology, 122(4), 478–490. https://doi.org/10.1111/1471-0528.13202
- Hodgetts, V., Morris, R., Francis, A., Gardosi, J., & Ismail, K. (2014c). Effectiveness of folic acid supplementation in pregnancy on reducing the risk of small‐for‐gestational age neonates: a population study, systematic review and meta‐analysis. BJOG An International Journal Of Obstetrics & Gynaecology, 122(4), 478–490. https://doi.org/10.1111/1471-0528.13202
- Ter Borg, S., Verkaik-Kloosterman, J., & RIVM. (2019). Folic acid during pregnancy, data in the Netherlands from 2008. In RIVM letter report 2019-0203 (pp. 2–97). National Institute for Public Health and the Environment. https://doi.org/10.21945/RIVM-2019-0203
- Ter Borg, S., De Jong, M., Verkaik-Kloosterman, J., & RIVM. (2024). Exploratory study on monitoring folic acid use around pregnancy. In RIVM Knowledge Note [Report]. https://doi.org/10.21945/RIVM-KN-2024-0055
- Turck, D., Bohn, T., Castenmiller, J., De Henauw, S., Hirsch‐Ernst, K., Knutsen, HK, Maciuk, A., Mangelsdorf, I., McArdle, HJ, Pentieva, K., Siani, A., Thies, F., Tsabouri, S., Vinceti, M., Crous‐Bou, M., Molloy, A., Ciccolallo, L., De Sesmaisons Lecarré, A., Fabiani, L., . . . Naska, A. (2023). Scientific opinion on the tolerable upper intake level for folate. EFSA Journal, 21(11). https://doi.org/10.2903/j.efsa.2023.8353
- Zhang, Q., Wang, Y., Xin, X., Zhang, Y., Liu, D., Peng, Z., He, Y., Xu, J., & Ma, Effect of folic acid supplementation on preterm delivery and small for gestational age births: A systematic review and meta-analysis. Reproductive Toxicology, 67, 35–41. https://doi.org/10.1016/j.reprotox.2016.11.012
- Fekete, K., Berti, C., Trovato, M., Lohner, S., Dullemeijer, C., Souverein, O. W., Cetin, I., & Decsi, T. (2012). Effect of folate intake on health outcomes in pregnancy: a systematic review and meta-analysis on birth weight, placental weight and length of gestation. Nutrition Journal, 11(1). https://doi.org/10.1186/1475-2891-11-75
- Jin, X., Cheng, Z., Yu, X., Tao, Q., Huang, R., & Wang, S. (2022). Continuous supplementation of folic acid in pregnancy and the risk of perinatal depression–A meta-analysis. Journal Of Affective Disorders, 302, 258–272. https://doi.org/10.1016/j.jad.2022.01.080
Gerelateerd product
5-MTHF Folate - 400 mcg
€13,95
€19,95
