11 best folic acid supplements for pregnancy, reviewed by Glamour's wellness writer
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If you're pregnant or trying for a baby, you've probably been advised to take the best folic acid supplements. According to NHS advice, taking a folic acid supplement that provides at least 400 micrograms of folic acid every day – from before pregnancy until at least 12 weeks – helps to reduce the risk of birth defects and developmental problems in the early weeks. These can include spina bifida, where the baby's spinal cord fails to develop properly, or anencephaly, in which the brain and skull don't fully develop in the uterus.
But what you may not know is that folic acid has additional benefits too – even if you aren't pregnant or trying. From supporting our cardiovascular health to regulating our mood, folate supports our health in a myriad of ways. But what exactly is folic acid, and why is it so important that we're getting enough of it?
"The term ‘folate’, or vitamin B9, is a generic name for a group of related compounds
including folic acid, methyl folate, folinic acid and many other forms," explains Sandrine Olmi, a Registered Nutritional Therapist. “As it cannot be synthesised by the body, folate is considered an essential nutrient. It must be obtained either from food or from a supplement”.
Ahead, we share the best folic acid supplements, plus we answer your most burning questions on how to ensure you're getting just the right amount of it for your needs.
How I test the best folic acid supplements:
The Glamour team are a hard-working bunch, often using their evenings and weekends to moonlight as beauty and wellness testers. We've spent the last few months trialling a host of the best Lion's Mane supplements, magnesium supplements and green powders to see which actually make a difference to our sleep, energy levels and general wellbeing.
Both Ali Patony, and freelancer contributor Cat Hufton chose the sleep supplements in this round up — plus a host more we didn't love or openly praise — based on the following credentials:
- Ease of use — How do you take the supplement? Does it come as a capsule, gummy, or powder that mixes with water?
- Efficacy — How soon should you start to notice a difference or get the benefits?
- Taste — Does it have a taste or is it flavourless?
- Value for money — How affordable is it and is there the option of a weekly, monthly or bi-monthly subscription?
Why you can trust me: Cat Hufton
I'm an experienced lifestyle journalist who has tested hundreds of products in my quest to find the best products worthy of your hard-earned money. I became particularly interested in wellness and health products after having children seven years ago, and I needed a little extra helping hand in feeling my best.
As such, I've spoken to countless industry experts, tested a wide variety of supplements and wellness products, and become pretty astute at knowing what really makes a difference.
Ahead, the best folic acid supplements for 2026, reviewed by Glamour editors:
Designed to support mum and baby's health through every stage of pregnancy – from pre-conception and early pregnancy to post-partum – this supplement contains an impressive dosage of multiple nutrients backed by the latest research in fertility science.
The folate found in Enhanced Fertility is called methylfolate (5-MTHF), a natural, high-quality form of folate that is easier to absorb and metabolise than synthetic forms.
As well as methylfolate, there are cell-supporting antioxidants, such as alpha lipoic acid; choline, which is important for babies' cognitive development; and vitamin D3, a vitally important pro-hormone for fertility and pregnancy that supports healthy hormones, immune function, metabolic health and foetal development.
Pros:
•The ingredients in this supplement are sourced from whole foods.
•A range of subscription options is available to help you save money.Cons:
•This is one of the more expensive options in our roundup.Best multivitamin with folic acid
If you want to up your intake of all essential B vitamins, the Bulk B Vitamin Complex Tablets provide you with 100% or more of your recommended intake of every B vitamin, making them one of the best B vitamin supplements on the market. Many B vitamins – including vitamin B6 and B3 – help to reduce tiredness and fatigue, and others work to keep your red blood cells healthy (including vitamin B12 and B2). Just because it's a multivitamin doesn't mean there's reduced folate either – each tablet contains 400 micrograms of vitamin B9, the recommended amount for pregnant women or those trying to conceive. This is the price for a pack of 180, or there's a pack of 60 for £4.45.
Pros:
• Provides additional health support with added B vitamins and 500 mcg of biotin.
• Good value for money.Cons:
•Some may find the size of the capsules off-putting.SUPERWOMAN Women's Wellness Blend
If you prefer your supplements in liquid form, this wellness blend from Shreddy will ensure you get a range of nutrients in one refreshing drink. Alongside 200mg of folate, it also provides 100mg of CoQ10, 4,000mg of Myo-Inositol, and 600mg of N-Acetyl L-Cysteine (NAC). Together, these vitamins support reproduction and fertility, as well as normal blood glucose levels³, testosterone levels⁴ and carbohydrate metabolism, making it one of our top folate supplements for when you're trying to conceive. Simply mix one scoop with water and enjoy! It tastes just like a regular glass of cordial and mixes really easily.
Pros:
•This is a good alternative for those who don't like swallowing tablets or capsules.
•It contains additional vitamins, including vitamin D and zinc.Cons:
•Doesn't contain a high enough dosage of folic acid for fertility and pregnancy needs.With hundreds of five-star reviews, the Vitabiotics Ultra Folic Acid supplements contain 400 micrograms of vitamin B9 plus added vitamin B12 to help reduce tiredness and fatigue. As well as regulating energy release, these vital B vitamins also contribute to the normal function of the immune system – something we all need this cold and flu season.
Pros:
•This is a good-quality supplement that is also great value for money.
•Suitable for vegans and easy to swallow.Cons:
•While this option has good levels of folic acid and B1 in it, it doesn't come with as many additional benefits as other options in this list.
While this is one of the priciest options on this list, it also provides some of the best quality and a potent range of ingredients. This advanced multivitamin contains the recommended 400mcg of folate for conception and pregnancy alongside a wealth of other vitamins, including vitamin C, iron, magnesium, B12, K2, and calcium. In short, this is probably all you'll need supplement-wise during pregnancy and postnatally.
Pros:
•This supplement boasts optimal levels of Methyl-Folate for healthy foetal development* and TRACCS® minerals in a chelated form for superior absorption.
•It also contains ginger root to ease pregnancy-related nausea.Cons:
•The daily dosage is four capsules a day - this may be difficult for women suffering from pregnancy nausea or digestive issues.Wild Nutrition Fertility Support for Men
There's a lot of emphasis on women's health when trying to conceive, but it's important to pay attention to the man's as well. What you may not know is that folic acid is very important for me,n too. As Rhian puts it, “folate is essential for sperm production in men”. It contains the natural form of folate, as well as a comprehensive blend of zinc, vitamin B6, vitamin B12, and vitamin D3, to boost energy and immunity while supporting conception. So, if you're trying for a baby, these may be just what he needs.
Pros:
• Contributes to a range of men's health benefits.
• Subscription available to reduce the price.Cons:
• Two capsules are needed per day, which some may not like.Save when you shop the best folic acid supplements with these Amazon discount codes.
Find tablet supplements difficult to swallow? These chewable folic acid gummies are not only much easier to digest, but they come in a tasty peach flavour with no artificial colours or preservatives. They don't skip on potency either, with 400 mcg of folic acid, the recommended daily dose for pre-conception and early pregnancy.
Pros:
•These are ideal for anyone suffering from nausea in pregnancy who can't bear the thought of swallowing a larger capsule.
•This supplement also comes with a recommendation from the NHS.Cons:
•Some reviewers say the peach flavour tastes artificial so they may not suit everyone.Also containing an easily-absorbed, nutritionally active form of folate, methylfolate, this supplement boasts many glowing reviews, with many reporting a noticeable boost in energy levels thanks to folic acid in its natural folate form. Plus, the tablets are suitable for vegans and vegetarians; free from preservatives, yeast, gluten, and dairy; and safe to be taken while breastfeeding.
Pros:
•We love how good value this supplement is, and that you only need to take one capsule a day.
•Suitable for use once baby is here - even when breastfeeding.Cons:
•Some reviewers mention that the capsules are hard to get out of the foil packaging, so these may not be suitable for anyone with limited mobility in their hands.Save when you shop the best folic acid supplements with these Boots discount codes.
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Solgar is a trusted name in the supplements and wellbeing industry thanks to its use of science-backed, all-natural ingredients. These folic acid tablets are no different. With the recommended 400 micrograms of folacin (folic acid as pteroylglutamic acid), these tablets are reasonably priced and suitable for vegans and celiacs.
Pros:
•This pick is suitable for vegans and vegetarians.
•Gentle on the stomach and easy to take.Cons:
•While this option is really well priced, it doesn't offer some of the additional benefits of some of the others on this list.Viridian Myo-Inositol & Folic Acid Powder
Easily whisked into a glass of water or juice or blended in your morning smoothie, this powder is formulated by nutritionists using a highly-absorbable form of myo-inositol and folic acid.
Inositol is a naturally-occurring sugar found in the body and brain, and also in foods including fruits, beans, grains and nuts. It is used to help treat metabolic syndrome, polycystic ovary syndrome (PCOS), bipolar disorder, and to reduce the risk of preterm birth.
A typical dose contains 2000mg of myo-inositol and 200mcg of folic acid, so if you're pregnant or trying, it may not be enough to meet your daily folic acid requirements and may have to be supplemented – always check with your GP.
Pros:
•This is a great alternative to capsules and can be added to smoothies or water.
•Easily absorbed by the body.Cons:
• May not contain enough folic acid to meet the requirements for pregnant women or those trying to conceive.BetterYou B-Complete Oral Spray
A vitamin spray is an easy and convenient way of boosting your folic acid intake while being gentle on your digestive system, and this one contains folic acid alongside all other B vitamins, including B12, to support natural energy metabolism.
This is a one-month supply with 32 daily doses and a natural peach, plum and raspberry flavour.
Similar to powder supplements, a vitamin spray may not be enough to meet your folic acid requirements in pregnancy, so speak to your doctor to see if you need to take it alongside a tablet supplement.
Pros:
•The spray is easy and convenient to take.
•It also contains additional B vitamins.Cons:
•May not contain enough folate to meet the requirements for pregnant women and those trying to conceive.
What are the benefits of folic acid?
“Folic acid is the synthetic, inactive form of the essential nutrient folate, also known as Vitamin B9,” says nutritionist Rhian Stephenson, founder of Artah Health. “From a pregnancy perspective, folate is critical for the development of the neural tube of your baby (especially in the first 8 weeks), DNA and red blood cell production, and the growth and development of every tissue in the body. Pre-pregnancy, it is equally important. It’s required for healthy oocyte development and ovulation and is also thought to promote ovarian reserve.”
Rhian points out that while folate is best known for its role in fertility and pregnancy, it's also an essential vitamin for mood and cognition, as well as for energy production, cardiovascular health, preventing heart disease, and maintaining a healthy nervous system. “Folate deficiency is associated with anxiety, depression, and poor cognitive function,” she explains.
Dr Thivi Maruthappu, consultant dermatologist and nutritionist, also points out that folic acid is essential for “the production of red blood cells, which are responsible for carrying oxygen throughout the body and preventing anaemia”. It also plays a vital role in DNA synthesis and repair. “Folic acid is important for the synthesis and repair of DNA, making it essential for cell division and growth,” Dr Thivi adds.
What are the best folic acid-rich foods?
These are the best sources of dietary folate, according to Rhian and NHS.uk. Consider adding more of these foods to your diet to increase your folate intake:
- Dark leafy greens, such as spinach and kale
- Peas, lentils, quinoa, beans, millet and wild rice
- Asparagus
- Artichoke
- Avocado
- Beetroot
- Brussels sprouts
- Mango
- Banana
- Citrus fruit, such as oranges and orange juice
- Eggs
- Poultry, pork, shellfish and liver
- Wheat bran and other wholegrain foods
- Fortified foods with folic acid, such as certain breakfast cereals and breads.
Do I need a folic acid supplement?
“Unfortunately, women aren't getting enough folate,” says Rhian. “According to the National Diet and Nutrition Survey data, there's been a steady decline in serum folate in the UK over the last 10 years, while another study found that the number of women of childbearing age that fell below the cut-off for increased risk of neural tube defects increased from 69% to 89% between 2008 and 2019.”
You are at higher risk of folate deficiency if you:
- Are pregnant or lactating.
- Are on a restrictive diet without sufficient folate.
- Are dependent on alcohol.
- Are over the age of 65.
- Have high homocysteine levels.
- Have a chronic gastrointestinal or bowel condition, such as celiac disease or inflammatory bowel disease.
Sandrine Olmi, a Registered Nutritional Therapist, adds, however, that if you can, it's always best to get folate (vitamin B9) from food. “However, if this is not possible, or not quite enough, a good quality supplement is essential,” she says. “It is worth noting that B vitamins work in synergy. Supplementing a single nutrient is not recommended unless prescribed by a healthcare practitioner. So, opting for a B complex is the best option. adds that there are additional things to consider too”.
Olmi adds: “Additionally, some people may have a gene that stops them from converting folic acid into the active form of folate. In this case, it's better for them to focus on increasing folate-rich foods such as green leafy vegetables, citrus fruit, egg yolk and liver or to take a folate supplement”.
It's always recommended to speak to your doctor before introducing dietary supplements such as folic acid into your diet, especially if you're not pregnant or trying to conceive.
If you're concerned about the levels of folate in your diet or think you may need to increase your folic acid intake, speak to your GP or a healthcare professional.
Meet the experts:
| Rhian Stephenson | Founder of Artah Health. |
| Sandrine Olmi | Registered Nutritional Therapist. |
| Dr Thivi Maruthappu | Consultant dermatologist and nutritionist. |
