Folic acid or vitamin B9 is essential for the replication and proper functioning of cells. It acts as a cofactor in the manufacture of DNA molecules. It is a particularly important micronutrient before and during pregnancy, as it helps in the formation of the baby's brain and spine.
In food, sources of folates can be found in all leafy green vegetables and legumes, e.g. lettuce, chard, cabbage, rocket, peas, beans and nuts, etc. Note that these folates are degraded during long cooking processes.
On the other hand, dietary supplements provide folic acid, or its active form: L-methyl folate. This is the form of the vitamin that has biological activity in the body. Some people have genetic characteristics that make them less able to convert the vitamin (folic acid) to its active form in the body (L-methyl folate).
Before considering supplementation, it is advisable to get good advice and find out if you are deficient in this vitamin or planning a pregnancy, as advice on dosing and the form of the vitamin may vary.