Folate: Which Vitamin Is It and Why Does It Matter for Fertility?
Many people ask, “Folate is which vitamin?”
Folate is vitamin B9. It is the natural form of folic acid and plays a vital role in cell division, DNA synthesis, and healthy growth — all of which are especially important for fertility and early pregnancy.
What Is Folate?
Folate is a water-soluble B vitamin that is:
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Naturally present in some foods
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Added to certain fortified foods
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Available as a dietary supplement, such as Fertility Phix
Because folate is water-soluble, the body does not store large amounts of it. This means a regular dietary intake — or supplementation where appropriate — is important.
Folate vs Folic Acid
Folate is the natural form of vitamin B9 found in foods, while folic acid is the synthetic form used in supplements and food fortification. Both help the body meet its vitamin B9 needs, but many people prefer folate in a form that is closer to what is found naturally in food.
Diets low in greens, beans, nuts will likely be low in folate and not be supportive of overall health, especially heart heat, brain heath as well fertility and reproductive health
Food Sources of Folate
Folate is widely available in plant-based and whole foods, particularly:
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Beans and legumes (lentils, chickpeas, black beans)
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Dark leafy greens (spinach, kale, broccoli)
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Some vegetables such as beetroot
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Certain nuts and seeds
Animal products such as chicken, beef, dairy, fish, and eggs are generally low in folate. The major exception is liver, which is very high in folate.
⚠️ However, liver is not recommended before or during pregnancy because it contains very high levels of vitamin A (retinol), which may cause harm to a developing baby.
⚠️ diets low in plant foods can be low in folate and therefore not be the greatest choice for heart heat, brain heath as well fertility and reproductive health. diets low in plant foods incoude the carnivore diet, some paleo diets (paloelithic diets) and some keto diets (ketogenic diets)
Why Folate Is Important for Fertility
Adequate folate intake is important for both women and men when trying to conceive. Health authorities recommend sufficient folate intake before and during early pregnancy to support normal cell division and reduce the risk of neural tube defects in a developing baby.
For those who may not get enough folate from diet alone, a high-quality fertility supplement can help support nutritional needs during the preconception period.
How much folate do you need?
Daily folate needs vary depending on age, sex, and life stage. In general:
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Adults need about 400 micrograms (mcg) per day
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Pregnant individuals are often advised to consume 600 mcg per day
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Breastfeeding individuals typically need 500 mcg per day
Health authorities recommend 400mcg of folate daily for adults, especially ladies of child bearing age. Research also supports an important role of folate for male fertility
In addition to diet, health authorities recommend a daily supplement containing 400mcg of folate or folic acid for ladies of child bearing age. Foods rich in folate such as those listed above are ultra-healthy and should be encouraged for all for overall health, regardless of age or if you're a man or a woman
The beans and legumes highest in folate are:
Edamame beams – which is the single richest food source of folate
Pinto beans
Chickpeas
Kidney beans
The nuts highest in folate are:
Hazelnuts
Walnuts
Peanut – dry roasted
Peanut butter
Flaxseed
The vegetables highest in folate are:
Spinach
Asparagus
Lettuce – cos or romaine
Avocado
Baby spinach
Broccoli
Rocket
Cabbage
Beetroot
Folate is widely available in plant-based and whole foods. This table includes the top 10 foods highest in folate
Top 10 foods highest in folate
Example of a breakfast high in folate
Smoothie with:
baby spinach
Peanut butter
Wheat germ
Linseed
Lunch with
Rocket, spinach or lettuce salad
avocado
beetroot
walnuts or hazelnuts
Dinner with:
Bean stew with carrots and cabbage
Snack
Peanuts or peanut butter
