Folate (B9)
vitamins
Folate is an essential B vitamin crucial for DNA synthesis, cell division, and methylation reactions. It plays a vital role in homocysteine metabolism and is particularly important during pregnancy for foetal neural development. Adequate folate status supports cognitive function, mood regulation, and cardiovascular health.
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Benefits
Dosage
Typical Dose
400-800 mcg daily for adults
Upper Limit
1,000 mcg daily (upper tolerable intake)
Timing
With food, preferably at breakfast
Forms & Bioavailability
Methylfolate (5-MTHF)
Highest bioavailability; active form that bypasses conversion issues in individuals with MTHFR polymorphisms
Folinic acid (5-formimino-THF)
High bioavailability; converted to active forms; alternative for those with conversion issues
Folic acid
Synthetic form; requires hepatic conversion to active methylfolate; less effective in those with MTHFR mutations
Side Effects
Interactions
Research Summary
Extensive research demonstrates folate's critical role in preventing neural tube defects, particularly when supplemented periconceptionally. Studies show adequate folate intake supports cardiovascular health through homocysteine reduction and may enhance cognitive function and mood. Recent evidence suggests methylfolate forms provide superior outcomes for individuals with genetic variations affecting folate metabolism (MTHFR polymorphisms).
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The Bottom Line on Folate (B9)
Folate (B9) is well-researched with strong evidence supporting its primary benefits.It is most commonly used for supports dna synthesis and cell division and reduces homocysteine levels for cardiovascular health. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Folate (B9)
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