Vitamin
Folate
Also known as: Folic acid, Vitamin B9, 5-MTHF, Methylfolate
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.
Every Folate product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Thorne 5-MTHF 5 mg | 96 A | $1.13 |
| 2 | Thorne Craving and Stress Support | 93 A | $1.33 |
| 3 | Thorne Methyl-Guard® | 93 A | $0.93 |
| 4 | Thorne Methyl-Guard Plus | 91 A | $2.07 |
| 5 | Thorne 5-MTHF 1 mg | 90 A | $0.40 |
| 6 | Complement ForHer Hormone Balance and Longevity Multivitamin for Women | 89 A | $0.67 |
| 7 | Nutricost Pre-Workout For Women Powder | 89 A | $0.73 |
| 8 | Nutricost Pre-Workout Complex | 89 A | $0.83 |
| 9 | Garden of Life Vitamin Code Raw B-Complex | 89 A | $0.50 |
| 10 | Thorne Advanced Nutrients | 88 A | $2.40 |
| 11 | Thorne Basic Nutrients 2/Day | 88 A | $0.60 |
| 12 | Thorne Basic Prenatal | 88 A | $1.23 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Folate should I take?
The typical range is 400-800mcg daily. Long-term safe
When should I take Folate?
Any time. Optional.
Which form of Folate is best?
Methylfolate (5-MTHF) — Active form, bypasses MTHFR. Other forms in the catalog: Folic acid, Folinic acid.
Is Folate safe?
Commonly reported: Very safe. Serious warnings: May mask B12 deficiency. Safe
Which Folate supplement scores highest?
Thorne 5-MTHF 5 mg, at 96/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Daily target & upper limit
400 mcg / day · UL 1000 mcgFolate 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
What systematic reviews concluded
Outcomes that systematic reviews of Folate reached a verdict on: 2 with a benefit, 1 with harm reported, 4 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (2)
“folic acid (MD: 3.36; CoE: Low)” PMID 42277453
“In NTDs and anaemia, we identified strong evidence supporting the protective role of folate status based on intervention trials and observational studies.” PMID 41612855
Harm reported (1)
“People who received folic acid supplementation (alone or with iron) and antifolate antimalarial treatment were less likely to clear malaria parasitaemia (day 3), and had increased treatment failure (days 7, 14, 28).” PMID 41705996
Not enough to say: neural tube defects; liver toxicity; gut microbiome folate metabolism; bioavailability of oral folate forms.
8 findings from reviews in specific patient groups (such as cancer, pregnancy or surgery) are not shown here.
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.
Known interactions
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.