Also known as: Folic Acid, 5-MTHF
Folate is an essential B-vitamin critical for DNA synthesis, cell division, and methylation processes. It is especially important during pregnancy for neural tube development and plays a key role in homocysteine metabolism.
Folate (vitamin B9) is a water-soluble vitamin naturally present in foods such as leafy greens, legumes, and liver. The synthetic form, folic acid, is widely used in fortified foods and supplements. In the body, folate must be converted to its active form, 5-methyltetrahydrofolate (5-MTHF), to participate in one-carbon metabolism — a process essential for DNA synthesis, repair, and methylation. Individuals with MTHFR gene variants may have reduced ability to convert folic acid, making methylfolate (5-MTHF) the preferred supplemental form. Adequate folate status is strongly associated with reduced risk of neural tube defects, and elevated homocysteine — a cardiovascular risk factor — is often a sign of functional folate deficiency.
Adequate periconceptional folate intake reduces the risk of neural tube defects by 50–70%. This is one of the most well-established findings in nutritional science.
Folate supplementation reduces plasma homocysteine by approximately 25%, thereby supporting cardiovascular health and reducing associated disease risk.
As a cofactor in one-carbon metabolism, folate is essential for nucleotide synthesis and proper cell division, particularly in rapidly dividing tissues.
With or without food
DFE = Dietary Folate Equivalents. 1 µg food folate = 1 µg DFE; 1 µg folic acid = 1.7 µg DFE.
Start at least 4 weeks before conception
Women with MTHFR variants should use 5-MTHF (methylfolate) instead of folic acid.
Individuals with MTHFR variants and optimal bioavailability
Cost-effective general supplementation
Jarrow Formulas
Solgar
Doppelherz
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