Folic Acid is essential when it comes to preconception and pregnancy. Doctors recommend that females take 600 mcg of Folic Acid daily for at least 3 months before trying to get pregnant and throughout pregnancy to help prevent neural tube defects. (Even if you’re not trying to get pregnant, doctors recommend 400 mcg daily, since many pregnancies are unplanned.) But what about Folic Acid for men? Folic Acid for fetal health is widely accepted as an important part of pregnancy care, but should men take Folic Acid, too? When it comes to male health—including fertility—there are many reasons why men should be taking daily Folic Acid.
What is Folic Acid?
Folic Acid is the synthetic form of Folate (aka, Vitamin B9). You can find it in beans and leafy green vegetables, but it’s also in fortified foods (like cereal and bread). You’ll also find it in prenatal supplements—it’s particularly important in early pregnancy to prevent neural tube defects like spina bifida.
Why is Folic Acid for men recommended?
The short answer: Males need daily Folic Acid too. You should be getting 400 mcg of Folic Acid per day, and much of this can be achieved through dietary sources (think fortified grains, cereals, milk alternatives).
But, you might consider supplementing with Folic Acid for additional benefits, including boosting fertility. Studies have shown that supplementing with 1 to 5 mg of Folic Acid per day can improve sperm health, including sperm count (how many), motility (how mobile), and reduce DNA fragmentation (how intact), which are critical for successful conception. Folic Acid for men at higher doses (15 mg per day) has also been associated with improved IVF outcomes and higher pregnancy rates.
Outside of sperm health and fertility, Folic Acid supplementation can also benefit heart health, including contributing to decreased blood pressure and a reduced risk of stroke and cardiovascular disease.
More Reasons Why Males Should Take Prenatal Vitamins →
What does Folic Acid do for men?
Folic Acid plays a critical role in DNA methylation, cellular division, and overall cellular health and functioning. Because sperm are cells, Folic Acid deficiency can impact spermatogenesis, causing abnormal DNA replication and increased risk of sperm DNA fragmentation (how intact the genetic material is). It also contributes to defects in sperm morphology (sperm shape) and motility, ultimately impacting male fertility. If you’re trying to conceive, supplementing with Folic Acid is a good idea to support sperm health.
Red blood cells also require Folic Acid, along with Vitamin B12 and Iron, for production and normal functioning (carrying oxygen around the body). Males may require more Folic Acid than females to achieve the same concentration in their red blood cells based on the differences in lean body mass and blood volume. If there’s too little Folic Acid, there’s reduced blood cell production, which can result in anemia.
Folic Acid supplementation can also support cardiovascular health, improving endothelial function by increasing nitric oxide production and scavenging free radicals that cause damage, helping to prevent cardiovascular disease (like heart attack and stroke) and treating high blood pressure. Folic Acid is also essential for reducing homocysteine levels, which, when elevated are a known risk factor for cardiovascular disease. Folic Acid supplementation has been shown to effectively keep these levels in check.
Should males take Folic Acid?
Whether through dietary sources or supplementation, everyone—including males—should be getting at least 400 mcg of Folic Acid per day (though if you’re pregnant or trying to conceive, this number jumps to 600 mcg per day). But there are instances where males may consider getting more Folic Acid, including if you’re trying to conceive.
Note: Folic Acid supplementation may mask a Vitamin B12 deficiency, and the two should always be supplemented together.
What form of Folic Acid should males take?
Folic Acid and 5-methyltetrahydrofolate (5-MTHF) are both forms of Vitamin B9, but they differ primarily in their ability to be absorbed and utilized by the body. Folic Acid (which is commonly found in fortified foods and supplements) needs to be converted to 5-MTHF by the liver before it can be used by the body. This conversion process can be inefficient in individuals with certain genetic polymorphisms, such as the MTHFR mutation, which impairs the activation of Folic Acid to 5-MTHF. 5-MTHF, on the other hand, is the bioactive form of folate that is directly usable by the body. This is particularly important in individuals with known mutations in their MTHFR gene.
Folate vs Folic Acid vs 5-MTHF: What You Need in Your Prenatal Vitamins →
So what kind of supplementation is best? Unless you have a known MTHFR mutation, continue to meet the recommended daily intake of 400 mcg per day with Folic Acid (which is widely studied and supported by robust research) and then consider additional supplementation with 5-MTHF for its superior bioavailability.
Folic Acid isn’t just a prenatal poster child; it’s an unsung hero in men’s health, too. Whether you’re looking to support sperm quality, prevent cardiovascular disease, or just keep your cellular health on point, this B Vitamin deserves your attention.
