Folate
Contributes to normal blood formation and has a role in the process of cell division.
Also known as Folic Acid, Vitamin B9, 5-MTHF, Methylfolate, L-Methylfolate
Common doses
400-800 mcg
Best timing
Morning
Food
With or without food
Interactions
1 known
Folate (Vitamin B9) is a water-soluble B vitamin essential for DNA synthesis, red blood cell formation, and methylation reactions. It is critically important during periods of rapid cell division, which is why adequate folate intake before and during pregnancy prevents neural tube defects.
The distinction between folate (the natural form in food) and folic acid (the synthetic form in supplements and fortified foods) is important. Folic acid must be converted to the active form (5-MTHF) through several enzymatic steps. Approximately 40-60% of people carry variants of the MTHFR gene that reduce this conversion efficiency.
For this reason, many practitioners now recommend methylfolate (5-MTHF) over folic acid, as it is the biologically active form and bypasses any MTHFR polymorphism issues.
Key benefits
DNA synthesis
Folate contributes to normal amino acid synthesis and normal DNA synthesis. It provides one-carbon units for purine and thymidine synthesis.
Red blood cell formation
Folate contributes to normal blood formation. Deficiency causes megaloblastic anaemia.
Neural tube development
Adequate folate intake before and during early pregnancy reduces the risk of neural tube defects by 50-70%.
Homocysteine regulation
Folate (with B12 and B6) converts homocysteine to methionine, reducing this cardiovascular risk factor.
Available forms
Methylfolate (5-MTHF)
The biologically active form. Bypasses MTHFR polymorphisms. Preferred by most functional medicine practitioners.
Folic Acid
Synthetic form. Well-studied. Requires enzymatic conversion. Used in food fortification and most multivitamins.
Folinic Acid
Another active form that does not require MTHFR for conversion. Used in some clinical settings alongside methotrexate.
Food sources
- Dark leafy greens (spinach, romaine)
- Legumes (lentils, chickpeas)
- Asparagus
- Broccoli
- Avocado
- Fortified grains
Signs of deficiency
- Fatigue
- Mouth sores and swollen tongue
- Grey hair
- Shortness of breath
- Irritability
- Growth problems
Upper intake limit
1,000 mcg/day folic acid (NIH). This limit is to prevent masking of B12 deficiency. Methylfolate does not have the same concern. Always check B12 status when supplementing folate.
Research summary
Strong evidence for neural tube defect prevention (one of the most successful public health interventions via food fortification). Good evidence for homocysteine reduction. The MTHFR gene variant discussion is relevant but sometimes overstated; most people convert folic acid adequately. Methylfolate is a safe choice that avoids the debate entirely.
Known interactions (1)
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This information is for educational purposes only. It is not medical advice and does not diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional.