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Vitamins

Folate (Vitamin B9)

Essential for DNA methylation, cell division, and neural tube development

Evidence Grade: A — Strong clinical evidence Vitamins
A
Evidence Grade A: Strong clinical evidence Based on the volume and quality of published human clinical trials.

Folate (naturally occurring) and folic acid (synthetic) are forms of vitamin B9. It is essential for DNA synthesis and repair, amino acid metabolism, and red blood cell formation. Critical in pregnancy for preventing neural tube defects. MTHFR gene variants (40% of population) impair folic acid conversion — these people require methylfolate (5-MTHF).

Key Benefits

  • Neural tube defect prevention
  • Homocysteine reduction
  • Red blood cell formation
  • DNA synthesis & repair
  • Depression support
  • Cognitive health

Best Form

L-5-methyltetrahydrofolate (methylfolate / 5-MTHF) — active form, bypasses MTHFR

Dosage

400–800 mcg/day; 600 mcg in pregnancy; up to 5 mg for MTHFR

⚠ Safety Notes

High folic acid (>1,000 mcg/day) can mask B12 deficiency. Use methylfolate preferentially. No UL for food folate; 1,000 mcg UL for folic acid supplements.

This page is for educational purposes only. Consult a healthcare professional before starting any supplement.