Vitamin

Folate

Also known as: Folic acid, Vitamin B9, 5-MTHF, Methylfolate

Evidence

Essential B vitamin for DNA synthesis, cell division, and methylation. Critical during pregnancy.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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Daily target & upper limit

400 mcg / day · UL 1000 mcg

Folate has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:

Folate dosage reference →

Primary uses

Neural tube defect prevention
DNA synthesis
Fertility
Preconception
Cell division
Methylation
Neural tube development

How it works

One-carbon metabolism
DNA/RNA synthesis
Homocysteine metabolism
Methylation support

Dosage

Typical range: 400-800mcg daily
Timing: Any time
With food: Optional
Duration: Long-term safe
Special populations: Pregnancy critical, MTHFR variants

Forms

Methylfolate (5-MTHF)
Folic acid
Folinic acid

Safety

Common side effects

Very safe

Contraindications

None at normal doses

Products containing Folate

Top-scoring supplements in our catalog that list Folate on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.

Thorne

5-MTHF 5 mg

Thorne

Craving and Stress Support

Known interactions

Synergywith vitamin b12
B12 and folate work together in methylation

Evidence notes

Essential vitamin critical for development

Grade A: Multiple well-designed human trials support the main claims.

Related in Vitamin

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.