Folic Acid Guide

Folic acid is a form of folate, or vitamin B9, that helps form red blood cells and supports normal early fetal development. Learn about daily needs, pregnancy recommendations, and supplementation.¹,²

✅ Reviewed by Jamieson's Science Team

Quick Answers

What is folic acid?

Folic acid is a form of folate, or vitamin B9, used in fortified foods and supplements.¹,²

What does folic acid do?

Folic acid helps form red blood cells, supports nutrient metabolism, and helps prevent folate deficiency.¹

Why is folic acid important before pregnancy?

Taking folic acid before conception and during early pregnancy helps reduce the risk of neural tube defects.¹,³

How much folic acid is recommended before pregnancy?

Health Canada recommends a daily multivitamin containing 400 mcg of folic acid for anyone who could become pregnant.³

What is folic acid?

Folate is vitamin B9, a nutrient found naturally in foods. Folic acid is a form of folate used in supplements and fortified foods.² 

It helps form red blood cells, supports nutrient metabolism, and is especially important before conception and during early pregnancy.¹ 

How does the body use folic acid?

Folate supports normal cell growth and division and helps the body form red blood cells.¹ 

During early pregnancy, adequate folic acid is especially important because the neural tube develops very early, often before a person knows they’re pregnant. Taking folic acid before conception and during early pregnancy helps reduce the risk of neural tube defects.²,³ 

Which health goals can folic acid support?

Prenatal

Folic acid helps support normal early fetal development and reduces the risk of neural tube defects when taken before conception and during early pregnancy.¹,³

Everyday Wellness

Folic acid helps the body form red blood cells, metabolize nutrients, and prevent folate deficiency.¹

Red Blood Cell Formation

Folic acid plays an important role in the formation of healthy red blood cells.¹

How can folic acid fit into your routine?

Folic acid is especially important when pregnancy is possible or being planned. 

  • Plan ahead: Health Canada recommends starting folic acid ideally at least three months before pregnancy.³ 
  • Take it daily: A multivitamin containing 400 mcg of folic acid is recommended for anyone who could become pregnant.³ 
  • Eat folate-rich foods: Vegetables, legumes, and fortified foods can also contribute folate. 
  • Continue through pregnancy: Folate needs remain higher during pregnancy and breastfeeding.² 

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine. 

What should you look for in a folic acid supplement?

Start with what you need, then choose a product that fits your life.

  • Check the amount: Compare the folic acid provided per serving. 
  • Consider your life stage: Needs and recommendations change during pregnancy and breastfeeding.² 
  • Review the formula: Folic acid may be sold alone or in multivitamin, B-complex, and prenatal formulas. 
  • Check other supplements: Avoid unnecessary overlap between products. 
  • Follow healthcare guidance: Some people at higher risk of neural tube defects may require different recommendations.³ 
  • Look for an NPN: Choose a licensed natural health product with an eight-digit NPN. 
  • Look for quality: Jamieson products are backed by the Jamieson 360 Quality Promise. 

For more than 100 years, Jamieson has combined scientific expertise with rigorous quality testing. Every product is backed by the Jamieson 360 Quality Promise. 

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine.  

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FAQs
Are folate and folic acid the same thing?

They’re related, but not identical. Folate is vitamin B9 and includes forms naturally found in food. Folic acid is a form commonly used in fortified foods and supplements.²

How much folate do adults need each day?

Health Canada’s Recommended Dietary Allowance for most adults is 400 mcg dietary folate equivalents (DFE) per day. Needs increase during pregnancy and breastfeeding.²

How much folic acid should someone take before pregnancy?

Health Canada recommends that anyone who could become pregnant take a daily multivitamin containing 400 mcg of folic acid, ideally starting at least three months before pregnancy.³

Sources

1. Health Canada. Multi-Vitamin/Mineral Supplements Monograph. Natural and Non-prescription Health Products Directorate.[Text Wrapping Break]https://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq?atid=multi_vitmin_suppl&lang=eng 

2. Health Canada. Dietary Reference Intakes Tables: Reference Values for Vitamins.[Text Wrapping Break]https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-vitamins.html 

3. Public Health Agency of Canada. Folic Acid, Healthy Pregnancy and Neural Tube Defect Prevention.[Text Wrapping Break]https://www.canada.ca/en/public-health/services/pregnancy/folic-acid.html