Maintaining healthy folate levels is incredibly important during pregnancy to help avoid developmental defects such as spina bifida so pregnancy supplements can help ensure you’re fueling your body correctly and ensure your baby is developing healthily in the womb.
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What is Folic Acid?
Folic acid is the synthetic version of folate or Vitamin B9; which naturally occurs in our diet. It is primarily recommended by the NHS as a supplement for pregnant women and people who are not achieving or able to achieve the recommended intake through diet alone. Unlike methylfolate, it requires metabolic conversion in order to be absorbed properly into the body.
What is Methylfolate?
Methylfolate is another form of Vitamin B9 used as an alternative to folic acid supplements. It is an active form of Vitamin B9 meaning our bodies don’t need to convert this metabolically in order to reap its benefits. One of the major advantages to choosing methylfolate over folic acid and other alternatives appeals most to people with MTHFR gene mutations which make it difficult to convert synthetic forms for maximum absorption.
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L-Methylfolate - 60 Capsules | Seeking Healthstrong L-5-MTHF by Seeking Health delivers folate in its most active methylated form, allowing the body to use it immediately without additional conversion steps. This can be especially helpful for individuals with MTHFR gene variations, but folate remains an essential B vitamin for everyone. It plays a key role in nervous system function, methylation, cell health, and DNA synthesis, and is a foundational nutrient for preconception and early pregnancy.  |
Methylfolate VS Folic Acid: What’s the Difference?
| Differences, Uses and More | Folic Acid | Methylfolate (5-MTHF) |
| Natural or Synthetic | Synthetic | Natural |
| Absorption and Uses | Generally well absorbed but efficiency varies case by case. Used for general supplementation routines and for support during pregnancy. | As a bioactive form, this is directly absorbed by the body in all cases without the need for conversion. More targeted uses such as fertility, mood regulation, and pregnancy. |
| Considerations |
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| Price | Lower price point | Can be more expensive |
Methylfolate Uses
As well as being important for the health of both mother and baby during pregnancy, it plays a vital role in neurological and cardiovascular health. As a hugely bioavailable form of vitamin B9, it crosses the blood-brain barrier with ease and is brilliant at supporting neurological health by supporting the body in creating neurotransmitters.
Some of the most common benefits of methylfolate include:
- Pregnancy and conception
- Cardiovascular support
- Cellular support
- Easy absorption in people with gut conditions such as Crohn’s disease or genetic mutations such as MTHFR defects
Folic Acid Uses
Folic acid is used in a variety of ways to help support the body generally and prevent folate deficiency as well as supporting the body through times of increased demand such as pregnancy. It helps improve cognitive health by supporting brain function, helps healthy cell production and can reduce the side effects of medicines used to treat certain conditions or illnesses such as Crohn’s disease, psoriasis and rheumatoid arthritis. Some of the most common benefits of folic acid include:
- Pregnancy support
- Cardiovascular health
- Cellular support
- Cognitive and neurological health
Folic acid may also be recommended to men who are trying to conceive in a relationship, in order to help support male fertility and improve sperm count and health.
Folic Acid in Pregnancy
Folic acid is one of the most important pregnancy supplements women should take in the months leading up to pregnancy and during their pregnancy. Its key function is supporting cell growth in the early development of the foetus and preventing developmental defects in the crucial first 12 weeks of pregnancy. It’s recommended that women take folic acid (or a suitable alternative to achieve their folate intake) for at least a month prior to conception, ideally several, and for the first 12 weeks of pregnancy at least. This not only helps support conception and ready the body for pregnancy by ensuring the mother has sufficient folate stores, but also helps support the development of the baby once pregnancy begins.
Methylfolate in Pregnancy
Methylfolate is considered both safe and effective for support during pregnancy. As an incredibly bioavailable form of vitamin B9 it can be very easily absorbed into the body making it brilliant for all pregnancies and pregnant women. However, those with absorption issues such as those with a MTHFR gene mutation may benefit from methylfolate over other folic acid supplements. Methylfolate supports pregnancy in the same ways as folic acid, preventing neural tube defects such as spina bifida and contributing to the healthy development of the foetus.
Our in-house women’s nutrition expert Josephine Smith (BSc Health Science) recommends this form more widely than standard folic acid, stating “While folic acid does play a crucial role in healthy fetal development and helps reduce the risk of serious neural tube defects, such as spina bifida, I prefer to recommend methylated folate (5-MTHF) for all my clients planning a pregnancy. An estimated 40–60% of people have variations in the MTHFR gene that can make it harder to convert folic acid efficiently, which may limit its effectiveness for some women. In these cases, supplementing with methylated folate ensures direct support for healthy methylation, DNA synthesis, and neural tube development without relying on this conversion step.”
Which Should I Take When Pregnant; Methylfolate or Folic Acid?
As always, we recommend consulting your GP or health care provider for tailored advice prior to starting any supplementation. However, it’s generally advised that folic acid is sufficient for most women during pregnancy. Methylfolate is a more appropriate alternative to folic acid for women who have difficulties metabolising and absorbing folic acid in its synthetic form.
In some rare cases, a form of vitamin B9 called folinic acid may be recommended for pregnancies with a high risk of neurodevelopmental concern due to maternal nutrition or where repeat instances of folate deficiency have occurred in the past. It is important to establish the best supplement for you, your personal health circumstances and your lifestyle before introducing these to your routine, particularly if already pregnant.
How Much Methylfolate For Pregnancy?
When considering how much methylfolate (or folic acid) for pregnancy, practitioners will often recommend that pregnant women or those trying to conceive take between 400mcg and 800mcg daily for at least a month (ideally 3 or more) prior to conception and for the first 12 weeks of pregnancy. Many pregnant women continue to manage their folate intake for the duration of their pregnancy to ensure maximum benefit at every developmental stage.
It’s recommended to take these alongside a combination of other pregnancy vitamins that support both mother and foetus in numerous ways. Read more about these vitamins in our trimester by trimester breakdown of pregnancy vitamins.
Side Effects of Methylfolate and Folic Acid when Pregnant
Methylfolate and folic acid are both considered to be generally safe and tolerable for most people, including pregnant women. However, there can be side effects in limited cases. The most folic acid and methylfolate side effects include:
- Headache
- Nausea and upset stomach (less common in methylfolate thanks to its easy absorption)
- Mood changes (anxiety, agitation, irritability
- Quickened heartrate
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We believe in fueling your body with confidence whatever health journey you’re on whether you’re focusing on your general health, experiencing a health concern or going through a transition such as pregnancy, menopause or fertility struggles.
