Folate for Women: The Essential Nutrient You Can’t Afford to Miss

Written by Laurie Marbas, MD, MBA

When it comes to nutrition, folate might not always be top of mind, but it's a nutrient that plays a profound role in women’s health. From supporting energy levels and mood to aiding red blood cell production and reproductive health, folate is essential at every stage of life.

But here’s something you might not know: 

The type of folate you consume and how well your body absorbs it can make a big difference. 

Understanding what folate does for your health, and ensuring you’re getting the best form, could be a game-changer for your well-being.

Why Folate Matters—Especially for Women 

Folate, also known as vitamin B9, is a water-soluble B vitamin that plays a key role in numerous body functions. 

Many women know folate as the “pregnancy vitamin” because it’s essential during pregnancy to support fetal development, but it’s also a daily necessity for all women. 

It’s crucial for the production of DNA and RNA, the body’s genetic material, and supports cell division and growth. And it’s involved in methylation—a biochemical process essential for regulating mood, supporting energy production, and maintaining cognitive health. 

Proper folate levels help balance hormones, support brain function, and even play a role in cardiovascular health by assisting in the breakdown of homocysteine, an amino acid that, at high levels, can contribute to heart disease.

It’s especially important for women who eat a plant-based or plant-forward diet since plant sources can provide inconsistent folate absorption. This isn’t just because of the folate content in plants, but also because of factors like phytates in legumes and grains, which can interfere with how well your body absorbs it. 

Common Food Sources of Folate

Folate is naturally found in a wide range of foods, including: 

• Leafy Greens: Spinach, kale, and collard greens are folate-rich options that can be added to salads, smoothies, or stir-fries.
• Legumes: Lentils, beans, and chickpeas are great choices, providing a significant folate boost along with fiber and protein.
• Fruits: Avocados, oranges, and bananas contain moderate amounts of folate and are easy to incorporate as snacks or additions to meals.
• Nuts and Seeds: Sunflower seeds and peanuts are folate-rich and make convenient additions to various dishes.

The Challenge with Natural Folate (And How Much Do You Need?) 

I know what you’re thinking… 

“I eat plenty of leafy greens, beans, and lentils, so I’m probably fine, right?” 

The reality is a bit more complicated. 

Folate requirements vary depending on age, life stage, and health status. For women, the recommended daily intake is around 400 micrograms (mcg) for general health, with a higher intake of 600 mcg during pregnancy to support fetal development. For those who are breastfeeding, 500 mcg is recommended. (source)

However, it’s essential to consider that factors such as absorption efficiency, dietary restrictions, and genetic differences (like variations in the MTHFR gene, which affects about 40% of people) can impact how much folate your body truly absorbs and uses.

Natural folate is vulnerable to losses during cooking—boiling or even sautéing veggies can significantly reduce its potency. Plus, natural folate has to be converted in your body before it can be used. 

So, What’s the Solution? Meet 5-MTHF 

This is where the supplement world has found a breakthrough: 5-MTHF, or 5- methyltetrahydrofolate. You might not have heard of it before, but this is the active form of folate that your body actually uses. 

Unlike folic acid or natural folate from foods, 5-MTHF skips the conversion process and goes straight to work in your cells, providing a more consistent boost to your overall health. 

Why Complement ForHer Uses 5-MTHF 

Complement ForHer uses Quatrefolic®, a special form of 5-MTHF, which is highly bioavailable. This means it’s not only more stable and easily absorbed, but also more effective for plant-based women who might have gaps in their diet.

By including 150% of your daily folate needs in each dose, it ensures that even on days when your diet varies, you’re still meeting your body’s demands. 

How Does This Benefit You? 

The benefits of getting enough 5-MTHF are clear: 

• Better energy levels thanks to more efficient red blood cell production.
• Enhanced mood regulation, as folate plays a role in neurotransmitter synthesis. 
• Improved hormone balance, which is crucial for reproductive health and regular cycles. 
• Support for DNA repair, which is essential for long-term health and cell function. 

The Takeaway If you’re serious about staying on top of your nutrient game as a plant-based woman, it’s time to pay more attention to your folate intake. And if you want to be sure you’re getting the most out of your supplement, choosing one with 5-MTHF, like Complement ForHer, could be the smarter, more effective choice.