Folate
Commonly used for
FocusHealthy AgingHeart Health
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What is it? / Overview
Folate is essential for DNA synthesis, red blood cell formation, and fetal neural tube development. Correcting deficiency improves blood cell production and reduces risk of neural tube defects during pregnancy.
How is it used? / Administration
Form: L-methylfolate (5-MTHF) preferred; folic acid effective for most
Typical dose studied: 400–800 mcg/day; 600 mcg/day during pregnancy
Timing: Any time, with or without food
All women capable of becoming pregnant should consume at least 400 mcg/day. Always assess B12 when folate deficiency suspected.
What does it pair with?
Pairs well with:
High folate intake makes B12 status especially worth checking — Both participate in one-carbon metabolism and DNA synthesis; excessive folic acid intake can mask the blood-count signs of a B12 deficiency.
How well does it work? / Evidence
✓ Well-established
Who should avoid it?
Avoid with: Vitamin B12 deficiency
Interacts with: Methotrexate (only supplement under medical guidance); Anticonvulsants
Already taking it? Avoid doses > 1 mg/day unless medically indicated.
Research & references
CDC Folic Acid Guidelines for Neural Tube Defect Prevention. NIH Office of Dietary Supplements: Folate Fact Sheet. Bailey LB et al. Folate in Health and Disease.
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