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When you’re trying to conceive, most advice revolves around tracking ovulation and timing intercourse — but nutrition plays a crucial role too. And one key nutrient you shouldn’t overlook is folic acid, a form of vitamin B9.
While it’s well-known for preventing birth defects during pregnancy, research shows that folic acid also supports fertility and improves your chances of conception even before you’re pregnant.
Key Takeaways
- Folic acid is an essential vitamin that helps prevent birth defects in the fetus.
- Folic acid also helps those who are trying to conceive.
- Higher folate intake is also linked to better ovarian reserve and improved success rates with fertility treatments.
- Recommended dosage: 400–600 μg/day, ideally started 3 months before TTC.
- Folate-rich foods like leafy greens, legumes, and citrus fruits can naturally boost your intake.
- Always consult your doctor before starting any supplement regimen.
What Is Folic Acid?
Folic acid is a crucial prenatal vitamin to take to help prevent birth defects that impact the brain and spine. It’s also vital for supporting the healthy development of both the placenta and the fetus.
Note: Both folate and folic acid are forms of vitamin B9. Folate is the form of vitamin B9 that’s found naturally in many foods. Folic acid is the synthetic version of vitamin B9 that you find in supplements and fortified foods.
Why Take Folic Acid if You’re Not Pregnant Yet?
Most people only think of taking folic acid once they’ve already conceived.
But did you know that folic acid can also be incredibly beneficial when you’re still trying to conceive?
The latest research shows that increasing your intake of folate may lead to a variety of positive outcomes for those trying to get pregnant.
So what exactly does the research say about folic acid and TTC?
One study of over 500 women found that a higher folate intake was correlated with a modestly higher antral follicle count (AFC). They found this to be true for a total folate intake of 1,200 μg/day and a supplemental intake of 800 μg/day.
AFC is a key measure for estimating your ovarian reserve (the number of healthy eggs you have remaining). And a higher ovarian reserve is definitely a good thing when it comes to TTC! It’s connected to getting pregnant sooner and higher chances of success with fertility treatments.
Another study of over 200 women who underwent artificial reproductive technology (ART) saw promising outcomes with increased folate intake. This included higher rates of implantation, pregnancy, and live birth. Specifically, they saw a 20% increase in live birth rates in women who had higher than 800μg/day of folate versus those with less than 400 μg/day.
The bottom line on your folate intake and trying to conceive? It can give you a helpful boost in a few important ways and is definitely worth talking over with your doctor!
How Much Folic Acid Should You Get and When?
One way to increase your folate intake is through supplementation.
The recommended dosing for folic acid pre-pregnancy is 400-600 μg/day. And it’s best to begin supplementing about 3 months before you plan on trying to conceive. Once you get pregnant, you’ll continue taking folic acid for about the first 12 weeks.
(Of course, talk to your healthcare provider before you begin any supplementation though.)
You can also boost your folate through your diet too!
Here are some folate-rich foods to begin incorporating:
- Legumes (like beans, lentils, and peas)
- Eggs
- Leafy greens
- Beets
- Broccoli
- Asparagus
- Citrus fruits
As with any type of supplementation, keep in mind that folic acid is only one factor that can impact your fertility.
How else can you boost your fertility?
While supplements play an important role in your fertility, here are some other ways to improve your chances of conceiving:
1. Get the timing right:
Conception depends on timing, and this is where the fertile window comes in. Think of your fertile window as the timeframe where intercourse has the best chance of leading to conception.
Here are the specific days of your cycle that are in the fertile window:
- The four days before ovulation
- The day of ovulation
- The day after ovulation
Use tools like the Inito Fertility Monitor to track LH, estrogen, PdG (urine metabolite of progesterone), and FSH, helping you predict and confirm ovulation, on a single test strip.
Know more: When to Have Sex to Conceive
2. Optimize your diet:
Focus on fertility-supportive nutrients such as:
- Vitamin B6 – supports progesterone and reduces miscarriage risk.
- Vitamin C – boosts immunity and progesterone levels.
- Magnesium – balances estrogen and progesterone.
- Zinc – aids follicle development and ovulation.
Know more: Diet and Fertility: What to Avoid When Trying To Conceive
3. Exercise moderately:
Aim for 150 minutes of moderate cardiovascular activity and 2–3 strength sessions weekly. Avoid excessive exercise, which raises cortisol and disrupts your menstrual cycle.
4. Prioritize good sleep:
Sleep 7–9 hours nightly to regulate your fertility hormones like FSH, estrogen, and progesterone. Poor sleep increases cortisol and weakens your immune system.
5. Manage stress effectively:
Eat a balanced diet, practice yoga or meditation, spend time in nature, and seek professional help if needed. Reducing stress helps with hormonal balance and supports conception.
6. Avoid endocrine disruptors:
Limit exposure to BPA, phthalates, and microplastics found in plastics and fragranced products. Choose glass containers, fragrance-free items, and home-cooked meals.
