Folic Acid: What It Is, What It Does, and Who Should Take It

Folic acid, also known as vitamin B9, is essential for making new cells, producing red blood cells, and supporting the development of the nervous system. If you're wondering whether you need a supplement, the answer is: it depends. For most healthy adults, a varied diet provides what you need. But there are specific groups — such as pregnant women or people with certain health conditions — for whom supplementation is clearly recommended. Here's a look at the evidence, without the hype, so you can decide calmly.

What does folic acid do?

Folic acid is involved in fundamental processes in the body. The active form, folate, is needed for the synthesis of DNA and RNA — in other words, for cells to divide and multiply correctly. This is especially important during rapid growth phases, like pregnancy, childhood, and adolescence, but also for the ongoing renewal of tissues such as skin, hair, and blood cells.

Folate also helps convert homocysteine, an amino acid that, at high levels, is linked to an increased risk of cardiovascular disease. Keeping homocysteine in check is one reason folic acid is studied in the context of heart health. But be careful: supplementation is not a guarantee of protection; the evidence here is mixed and depends on many factors.

Another central role is in preventing neural tube defects (such as spina bifida) in the fetus. This is the most solid and well-documented benefit, which is why health authorities recommend supplementation to women planning to become pregnant.

What the science says — and where the evidence is weak

Let's start with what's well established. Supplementing with folic acid before and during pregnancy significantly reduces the risk of neural tube defects. This is a clear recommendation from the World Health Organization and many national bodies. If you're pregnant or thinking about getting pregnant, talk to your doctor — they'll likely recommend a specific dose.

Outside pregnancy, research on other benefits is more hesitant. For example, some studies suggest that adequate folate levels may be linked to a lower risk of depression, but we still don't know whether supplementing with folic acid prevents or treats the condition. The evidence is insufficient and the results are inconsistent. Don't say folic acid cures depression; there's no proof of that.

Another area where hope outruns the data is cognitive health. Some argue that folic acid protects against mental decline in old age, especially because high homocysteine is a risk factor. But clinical trials have not, so far, shown that supplementation prevents dementia or improves memory in people without folate deficiency. That's the honest truth: it might help, but it hasn't been proven.

Regarding energy and fatigue, folic acid is involved in red blood cell formation, so a deficiency can cause anaemia and tiredness. If you're deficient, supplementing can help you regain energy. But if your levels are normal, don't expect a stimulant effect — folic acid is not an energy drink.

Who actually needs folic acid?

Folic acid is especially important for:

• Pregnant women or those planning to become pregnant — to prevent neural tube defects.
• People with anaemia due to folate deficiency, diagnosed by blood tests.
• People with inflammatory bowel disease, like Crohn's disease, which can cause poor absorption.
• Those taking certain medications that interfere with folate metabolism, such as methotrexate.
• People with high alcohol consumption, which can deplete folate stores.

If you don't fall into these groups, you probably don't need a supplement. A diet with leafy green vegetables, legumes, nuts, and fortified cereals is usually sufficient. That's not an excuse to eat badly — it's an incentive to eat well.

Folic acid for adults: from what age?

There's no specific age at which all adults should start taking folic acid. The need varies with lifestyle and health. For a healthy adult, the recommended intake is easily met through food. As we age, absorption may decline, but that doesn't mean every older person needs a supplement. Only a doctor, based on blood tests, can tell if there's a deficiency.

There is, however, one particular case: women of childbearing age. Even if they don't plan to become pregnant, it's prudent to ensure adequate folate levels, because many pregnancies are unplanned and neural tube defects occur in the first few weeks, before a woman knows she's pregnant. That's why some authorities recommend preventive supplementation to all women who could become pregnant.

What supplementation can and cannot do

Let's be clear: folic acid is not a magic pill. It won't eliminate stress, give you perfect sleep, or replace a balanced diet. What it can do is correct a real deficiency, and in that case the benefits are remarkable. But taking folic acid without needing it brings no advantages and can even mask a vitamin B12 deficiency, which is dangerous.

There's also a tendency to associate folic acid with weight loss. There's no credible evidence that folic acid makes you lose weight. If you see products promising that, be suspicious. The same applies to promises of hair growth or stronger nails — folic acid can help if there's a deficiency, but it's not a cosmetic treatment.

What changes with the gummy format?

Folic acid supplements come in tablets, capsules, and gummies. The gummy format is practical for those who have trouble swallowing pills or simply prefer something more pleasant. However, the active substance is the same — what changes is convenience and, sometimes, taste. There's no evidence that gummies are more effective than tablets; the difference lies in adherence: if a gummy helps you remember to take it every day, that's a real advantage.

If you're looking for a folic acid gummy, check the label to confirm the dose and other ingredients. Some gummies also include other B vitamins, which can be beneficial but isn't necessary for everyone. Remember that supplements don't replace a varied diet.

Where popular claims outrun the science

Several claims about folic acid circulate without solid scientific support. For example, some say it prevents cancer. The reality is more complex: observational studies suggest that a diet rich in folate may be linked to a lower risk of certain cancers, but supplementation at high doses has not shown benefit and may even have adverse effects. Don't take folic acid hoping to prevent cancer.

Another common claim is that it improves fertility. There's some biological logic, since folate is important for cell division, but there's no proof that supplementing increases fertility in people without deficiency. If you're trying to conceive, the most important thing is a healthy diet and following medical advice.

Finally, the idea that folic acid improves mood or reduces anxiety. There are small studies suggesting an association between low folate levels and depression, but supplementation hasn't consistently been shown to relieve symptoms. It's not a mental health treatment.

How to know if you need folic acid

The first step is not to self-diagnose. If you suspect a deficiency — due to symptoms like fatigue, paleness, shortness of breath, or skin changes — talk to a doctor. A blood test can measure folate levels and indicate whether supplementation is necessary. Don't rely on vague symptoms, as they can have many causes.

If your doctor recommends supplementation, follow the prescribed dose. Don't take high doses on your own, as this can mask a B12 deficiency and delay the diagnosis of neurological problems. The recommended daily intake for adults is 200 micrograms, but in pregnancy it may be higher — let your doctor decide.

What to do next

If you're thinking about taking folic acid, the most sensible approach is to assess your situation. Women of childbearing age, people with malabsorption conditions, strict vegetarians, and those who regularly drink alcohol should pay extra attention. For everyone else, the priority is diet.

If you decide to supplement, choose a quality product with a good reputation. Gummies can be a convenient option, but always check the label. And remember: folic acid is a tool, not a magic solution. The foundation of health lies in what you eat every day, sleep, exercise, and regular medical check-ups. That's what makes the difference in the long run.