Vitamin
Folate (as Folic Acid)
Also known as: Folic acid, Vitamin B9, Pteroylmonoglutamate
Folate is an essential B vitamin critical for DNA synthesis, cell division, and homocysteine metabolism. Folic acid is the synthetic form used in supplements and fortified foods.
Daily target & upper limit
400 mcg / day · UL 1000 mcgFolate (as Folic Acid) has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Folate (as Folic Acid) dosage reference →Primary uses
- Pregnancy and fetal development support
- Homocysteine management
- Red blood cell formation
- DNA synthesis and cell division
- Neurological function
How it works
- Serves as a one-carbon donor in methylation and nucleotide synthesis pathways
- Required for DNA replication and repair
- Supports conversion of homocysteine to methionine
Dosage
- Typical range
- 200-400 mcg daily (non-pregnant); 400-800 mcg daily (pregnant or planning pregnancy)
- Timing
- Any time of day
- With food
- With or without food
- Duration
- Safe for long-term use; particularly important during pregnancy and lactation
- Special populations
- Pregnant/lactating women should use 400-800 mcg daily. Individuals with MTHFR mutations or absorption issues may benefit from methylfolate form.
Forms
- Folic acid (synthetic)· 70/100
- Methylfolate (5-MTHF)· 70/100
- Food folate· 70/100
Safety
Common side effects
- Well-tolerated at recommended doses
- High doses (>5000 mcg) may cause bitter taste, nausea
Contraindications
- Undiagnosed pernicious anemia (B12 deficiency) — high folate may mask symptoms
- Certain seizure medications (phenytoin, phenobarbital) — monitor carefully
Products containing Folate (as Folic Acid)
Top-scoring supplements in our catalog that list Folate (as Folic Acid) on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
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Evidence notes
Strong RCT evidence supports folate supplementation in pregnancy for neural tube defect prevention. Good evidence for general DNA synthesis and cell division. Homocysteine-lowering effects are well-established.
Grade A: Multiple well-designed human trials support the main claims.
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