Folate / Folic Acid
Also known as: Folic Acid, Methylfolate, 5-MTHF, Folinic Acid
Folate is a B-vitamin essential for DNA synthesis, cell division, and amino acid metabolism. Folic acid is the synthetic form used in supplements and fortified foods, while folate is the natural form found in foods. Methyltetrahydrofolate (5-MTHF) is the most active form readily used by the body.
Benefits
Critical for fetal development and preventing neural tube defects during pregnancy. Essential for DNA synthesis and cell division. Supports cardiovascular health by regulating homocysteine levels. Supports brain health and cognitive function. Important for mood regulation and may help treat depression. Supports immune function and blood cell production.
Recommended Dosage
RDA: 400 mcg/day for adults. Pregnant women: 600 mcg/day. Breastfeeding: 500 mcg/day. Common supplement doses: 400–1,000 mcg daily. Upper limit: 1,000 mcg/day from supplements (not including fortified foods). Methylfolate (5-MTHF) 200–400 mcg is equivalent to folic acid 400–800 mcg. Take with B12 and B6 for optimal homocysteine regulation.
Food Sources
Leafy greens (spinach, kale, lettuce, collard greens), asparagus, broccoli, Brussels sprouts, legumes (lentils, chickpeas, black beans), avocado, beets, eggs, liver, whole grains, fortified cereals.
Side Effects
Generally well-tolerated. High doses may cause: nausea, loss of appetite, bitter taste, abdominal cramps, diarrhea, insomnia, irritability. Very high doses may mask B12 deficiency and allow neurological damage to progress. May interact with certain medications and affect absorption.
Interactions
Reduces effectiveness of methotrexate and other antifolate drugs (used in cancer treatment). Phenytoin, phenobarbital, and other anticonvulsants increase folate requirements. Trimethoprim and sulfamethoxazole reduce absorption. Metformin may reduce B12 and folate absorption.
Warnings
Pregnant and breastfeeding women must ensure adequate intake. Those with history of cancer should consult before high-dose supplementation. Does not replace B12 supplementation in vegans. May mask pernicious anemia symptoms. High doses may increase cancer risk if taken without adequate B12 and B6.
Deficiency Symptoms
Anemia with fatigue and weakness. Poor concentration and memory problems. Neural tube defects in infants (cleft palate, spina bifida). Mouth sores and glossitis. Depression and mood changes. Shortened red blood cell lifespan.
Frequently Asked Questions
What are the benefits of Folate / Folic Acid?▼
Critical for fetal development and preventing neural tube defects during pregnancy. Essential for DNA synthesis and cell division. Supports cardiovascular health by regulating homocysteine levels. Supports brain health and cognitive function. Important for mood regulation and may help treat depression. Supports immune function and blood cell production.
What is the recommended dosage for Folate / Folic Acid?▼
RDA: 400 mcg/day for adults. Pregnant women: 600 mcg/day. Breastfeeding: 500 mcg/day. Common supplement doses: 400–1,000 mcg daily. Upper limit: 1,000 mcg/day from supplements (not including fortified foods). Methylfolate (5-MTHF) 200–400 mcg is equivalent to folic acid 400–800 mcg. Take with B12 and B6 for optimal homocysteine regulation.
What foods contain Folate / Folic Acid?▼
Leafy greens (spinach, kale, lettuce, collard greens), asparagus, broccoli, Brussels sprouts, legumes (lentils, chickpeas, black beans), avocado, beets, eggs, liver, whole grains, fortified cereals.
What are the side effects of Folate / Folic Acid?▼
Generally well-tolerated. High doses may cause: nausea, loss of appetite, bitter taste, abdominal cramps, diarrhea, insomnia, irritability. Very high doses may mask B12 deficiency and allow neurological damage to progress. May interact with certain medications and affect absorption.
What are the symptoms of Folate / Folic Acid deficiency?▼
Anemia with fatigue and weakness. Poor concentration and memory problems. Neural tube defects in infants (cleft palate, spina bifida). Mouth sores and glossitis. Depression and mood changes. Shortened red blood cell lifespan.
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Supplement Disclaimer
This supplement information is for educational purposes only and should not replace professional medical advice. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare provider before starting any supplement, especially if you are pregnant, nursing, taking medications, or have a medical condition.