The Importance of Folate, from Prenatal to Healthy Aging: A Nutrient We Can’t Afford to Ignore

This post was written in partnership with Balchem. All opinions are my own.

Folate is a nutrient most people associate with pregnancy, but its role in health extends far beyond those nine months. Folate supports essential cellular functions we rely on every day, including DNA synthesis and metabolism, as well as the methylation process that helps regulate gene expression.

These functions make folate foundational not only for a healthy pregnancy and fetal development, but also for cognitive function, cardiovascular health, immune support, and healthy aging.

As a pediatric dietitian, I regularly counsel families on prenatal vitamins, maternal health, and the role of early nutrition in lifelong wellness, but the importance of folate doesn’t end after pregnancy. The evidence is clear: folate plays a critical role across the lifespan, from preconception through healthy aging, with unique significance in women’s health.

In this post, we’ll explore what folate is, how it differs from folic acid, why bioavailability matters, and how adequate folate intake supports health from pregnancy through later life.

What Is Folate (Vitamin B9) and Why Does It Matter?

Folate, also known as vitamin B9, is a water-soluble vitamin required for the production of DNA and RNA, cell division, and red blood cell formation. These processes are especially critical during periods of rapid growth, such as pregnancy, infancy, and early childhood, but they remain important throughout adulthood.

Beyond pregnancy, folate supports neurotransmitter production and brain cell maintenance, contributing to cognitive function and mental well-being. Adequate folate intake also supports immune support, nutrient absorption, and overall metabolic health, making it a key nutrient for longevity nutrition.

Folate’s Role in Healthy Pregnancy and Fetal Development

Folate is known for being an essential part of a healthy pregnancy, particularly during the earliest stages. Adequate folate intake before conception and during early pregnancy significantly reduces the risk of neural tube defects, which affect the developing brain and spinal cord. 

Because neural tube defects occur very early, often before someone knows they are pregnant, consistent folate intake from preconception onward is critical.

Low folate status has also been associated with increased risks of congenital heart defects, low birth weight, and preterm birth, highlighting its importance for both fetal development and maternal health.

During pregnancy, folate supports rapid cell division and DNA replication, foundational processes for the development of the brain, spinal cord, and vital organs. Folate also works synergistically with nutrients such as choline, vitamin B12, and iron, supporting optimal growth during the first 1,000 days, a critical window for lifelong health that influences everything from brain development and immune function to long-term risk of chronic diseases.

Folate, Cognitive Function, and Aging Gracefully

It might surprise you to hear that folate’s benefits extend well beyond pregnancy. Throughout adulthood, folate supports essential cellular functions that contribute to brain health, cognitive function, and mental well-being. Adequate folate intake has been associated with support for memory, focus, and overall cognitive health as we age.

Folate also plays a central role in the methylation process, which helps regulate gene expression, supports DNA repair, and contributes to antioxidant activity. These processes are increasingly important as we age and are part of why folate is often discussed in the context of antioxidants and aging.

Emerging research suggests that folate status may be associated with epigenetic health, including epigenetic age deviation, which is the difference between a person’s chronological age and their biological age. While research in this area is ongoing, it underscores why folate remains relevant for aging gracefully.

In addition, folate supports cardiovascular health by helping regulate homocysteine levels in the body. When homocysteine levels are elevated over time, cardiovascular risk may increase, making adequate folate intake an essential part of heart-healthy lifestyle choices.

Folate vs. Folic Acid: Why the Difference Matters

Although the terms are often used interchangeably, folate and folic acid are not the same. Folate refers to naturally occurring forms of vitamin B9 found in food, while folic acid is a synthetic form used in fortified foods and many supplements.

Folic acid itself is inactive and must be converted in the body into its active form, 5-methyltetrahydrofolate (5-MTHF), before it can be used. Most of the folate circulating in your blood is already in this active form, which supports DNA formation, cell growth, and healthy fetal development.

This conversion step matters because not everyone processes folic acid efficiently. The body relies on an enzyme called Methylenetetrahydrofolate reductase (MTHFR) to facilitate this conversion. Genetic variations, also called single-nucleotide polymorphisms (SNPs), in the MTHFR gene are common, with estimates suggesting that ~40% of the population carries at least one variant.

For individuals with these genetic differences, relying solely on folic acid may result in lower usable folate in the body. This is why many clinicians emphasize bioactive forms of folate, such as 5-MTHF, especially during pregnancy and other periods of increased need.

Importantly, this does not mean folic acid has no benefits. Much of the public health success in reducing neural tube defects is linked to folic acid fortification in foods. However, for individuals with reduced conversion efficiency, bioactive folate forms may support more efficient utilization.

Dietary Folate and Folate Sources

Dietary folate is naturally found in a variety of whole foods, including leafy green vegetables, lentils, chickpeas, asparagus, brussels sprouts, citrus fruits, avocado, strawberries, and liver. Emphasizing dietary folate through a balanced, varied diet supports overall nutrient intake, immune support, and digestive health.

Cooking methods matter, as folate is water-soluble and can be lost with prolonged cooking or high heat. Light steaming or minimal cooking can help preserve folate content.

For adult women, the recommended intake is 400 mcg per day, increasing to 600 mcg during pregnancy and 500 mcg during lactation. Because needs increase during pregnancy, many individuals rely on prenatal vitamins to help bridge nutritional gaps.

Supplemental Folate and Bioactive Forms

Even with a nutrient-dense diet, supplementation is often necessary during pregnancy, postpartum, and other life stages. Prenatal vitamins are formulated to support increased nutrient needs, including folate.

Bioactive folate forms, such as 5-MTHF, bypass the conversion steps required for folic acid and may offer advantages in nutrient absorption and utilization, particularly for individuals with MTHFR variants.

What Differentiates Optifolin+®?

Optifolin+® is a patented, high-quality ingredient used by many supplement brands that provides folate in a bioactive form that the body can use directly, without requiring metabolic conversion. Optifolin+® is also enriched with choline, which provides up to seven times the methylating capacity compared to standard folate forms.

Its formulation emphasizes stability and solubility, creating ease in incorporating into different formats. Optifolin+® is 2.6 times more bioavailable and absorbed 3.5 times faster than standard folic acid, helping support consistent absorption and reliable nutrient delivery over time.

Together, these features reflect a thoughtful approach to folate supplementation across the lifecycle, from prenatal nutrition to healthy aging. As a pediatric dietitian, this type of formulation aligns with what I look for when evaluating supplements for families.

The Bottom Line

Folate is a cornerstone nutrient that supports health from preconception through healthy aging. From reducing the risk of neural tube defects and supporting fetal development to promoting cognitive function, cardiovascular health, and aging gracefully, folate plays a vital role across the lifespan.

Prioritizing dietary folate through whole foods, making informed lifestyle choices, and choosing high-quality supplements, including those that contain Optifolin+®, when needed, can support maternal health and long-term wellness. If you are pregnant, planning a pregnancy, or interested in optimal longevity nutrition, talk with your healthcare provider or a registered dietitian about an individualized plan of action.

And if you’re looking for personalized nutrition support, I’m here to help. Schedule a one-on-one consultation, and we’ll work together to meet your unique nutritional needs as you navigate conception and beyond.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.