Folate
Description
Folate, also known as Vitamin B9, is a water-soluble vitamin naturally found in many foods. It plays a vital role in several critical bodily functions, including DNA synthesis and repair, cell division, and the production of red blood cells. These functions are particularly important during periods of rapid cell growth, such as pregnancy and infancy. Beyond its role in cellular health, Folate is essential for the metabolism of homocysteine, an amino acid. Elevated homocysteine levels are associated with an increased risk of cardiovascular disease. It also works in conjunction with other B vitamins to support neurological function and the production of neurotransmitters, contributing to mood regulation and cognitive health. The synthetic form of Folate, folic acid, is often used in supplements and fortified foods due to its stability and bioavailability. Adequate intake is crucial to prevent deficiency, which can lead to various health issues including megaloblastic anemia, fatigue, and developmental problems, especially in fetuses.
Sources
Leafy green vegetables (e.g., spinach, kale)Legumes (e.g., lentils, beans)EggsLiverAsparagusBroccoliFortified cerealsCitrus fruits
Cheapest Folate supplements
Best Folate Supplements
Value Folate supplements
Timing & Intake
AnytimeWith foodTake with Food
Best taken with food to improve absorption and minimize potential stomach discomfort.
Daily Intake
RDA (Men)400 mcg
RDA (Women)400 mcg
RDI400 mcg
Optimal Dosage
Minimum400 mcg
Maximum800 mcg
Safety & Toxicity
Upper Limit (UL)1000 mcg
Toxicity Threshold15000 mcg
Toxicity Effectmasking B₁₂ deficiency
Goals
Anti-Aging
Impact
Highest effect
Typical dose:400–800 mcg
Proper methylation is essential for turning genes on and off correctly, a process that can become dysregulated during aging. Folate, preferably in its active L-methylfolate form, is a primary methyl donor that supports this process. Maintaining adequate folate levels helps ensure genomic stability and reduces the risk of elevated homocysteine, a significant factor in vascular aging.
View goal →
Brain Health
Impact
Highest effect
Typical dose:400–800 mcg
Folate (Vitamin B9) is a crucial cofactor in the production of key neurotransmitters like dopamine, serotonin, and norepinephrine. It is also vital for the methylation cycle, which helps keep homocysteine levels in check. Elevated homocysteine is a known risk factor for vascular damage in the brain and cognitive decline, making folate a foundational nutrient for long-term brain health.
View goal →
Cognitive Support
Impact
Highest effect
Typical dose:400–800 mcg
Folate's role is as critical as Vitamin B12's for neurological function. The current priority of 0 is a significant error and does not reflect its foundational importance. It should be ranked alongside other essential B-vitamins in the highest tier.
View goal →
Detoxification
Impact
Highest effect
Typical dose:400–800 mcg
The original priority of 0 was incorrect. Folate, along with B6 and B12, is essential for the methylation cycle, a major route for neutralizing hormones and various toxins. Its priority should be aligned with other foundational B-vitamins.
View goal →
General Health
Impact
Highest effect
Typical dose:400–1000 mcg
Folate, particularly in its active methylfolate form, is a key player in the one-carbon cycle, which regulates genetic expression and cellular function throughout the body. Adequate folate levels are vital for cardiovascular health (by regulating homocysteine), mood balance, and cellular growth.
View goal →
Interactions
Positive Interactions
Vitamin B12
Folate and Vitamin B12 are critically interdependent in many metabolic pathways, especially for DNA synthesis and red blood cell formation. B12 is required to convert folate into its active form.
Vitamin B6
Folate, Vitamin B12, and Vitamin B6 work synergistically to metabolize homocysteine, thereby supporting cardiovascular health.
Iron
Folate is essential for red blood cell production, while Iron is a key component of hemoglobin in red blood cells. Both are vital for preventing and treating certain types of anemia.
Vitamin C
Vitamin C can help protect folate from oxidation and improve its absorption and utilization in the body.
Choline
Choline and folate are both involved in methyl group donation, which is crucial for various metabolic processes, including liver health and neurotransmitter synthesis.
PABA
PABA (Para-aminobenzoic acid) has been historically associated with folate, and some evidence suggests it may enhance the efficacy or synthesis of folate, especially in its role as a precursor in microbial folate synthesis.
Product stats
Price per product
Average$25.90
Median$24.24
Price per serving
Average$0.69
Median$0.63
Price per 100 mcg
Average$0.27
Median$0.15
Price distribution
Price per serving distribution
Price per 100 mcg
Reference amount: 100 mcg
Forms
Paired ingredients
Ingredient forms
Folic Acid (62) 60
Folic acid is a synthetic form of vitamin B9 that is not naturally occurring in foods. It must be converted in the body, primarily in the liver, to its biologically active form, L-5-methyltetrahydrofolate (L-5-MTHF), through a series of enzymatic steps involving dihydrofolate reductase (DHFR) and methylenetetrahydrofolate reductase (MTHFR). Genetic variations in the MTHFR enzyme can impair this conversion process.
Pros
- Inexpensive
- Stable
- Widely available
- Effective for preventing neural tube defects
Cons
- Requires conversion in the body, which can be inefficient in individuals with MTHFR gene variants
- Can potentially mask B12 deficiency at high doses
- Unmetabolized folic acid may accumulate in the bloodstream
Per product
Avg$25.84
Med$24.73
Per serving
Avg$0.74
Med$0.60
Per 100 mcg
Avg$0.25
Med$0.13
Price distribution
Calcium L-5-Methyltetrahydrofolate (21) 90
Calcium L-5-Methyltetrahydrofolate is the calcium salt of L-5-MTHF, the biologically active form of folate. It can be directly utilized by the body, bypassing the enzymatic conversion steps required for folic acid. This makes it particularly beneficial for individuals with MTHFR genetic variations and ensures efficient folate delivery to cells.
Pros
- Highly bioavailable
- Active form
- Bypasses MTHFR conversion issues
- Effective for individuals with genetic polymorphisms
- Less likely to mask B12 deficiency than high doses of folic acid
Cons
- More expensive than folic acid
Per product
Avg$33.15
Med$28.99
Per serving
Avg$0.82
Med$0.62
Per 100 mcg
Avg$0.26
Med$0.29
Price distribution
L-5-Methyltetrahydrofolate (18) 90
L-5-Methyltetrahydrofolate (L-5-MTHF) is the most abundant and biologically active form of folate found in circulation. It is the form that can readily cross the blood-brain barrier and directly participates in key methylation reactions essential for neurotransmitter synthesis, DNA repair, and homocysteine metabolism. Unlike folic acid, L-5-MTHF does not require any enzymatic conversion, making it immediately available for metabolic use by the body.
Pros
- Highly bioavailable
- Active form
- Bypasses MTHFR conversion issues
- Effective for individuals with genetic polymorphisms
- Less likely to mask B12 deficiency
Cons
- More expensive than folic acid
Per product
Avg$34.51
Med$35.25
Per serving
Avg$0.82
Med$0.71
Per 10 mcg
Avg$0.10
Med$0.12
Price distribution
Calcium Folinate (14) 80
Calcium folinate (leucovorin) is a 5-formyl derivative of tetrahydrofolic acid. It is a reduced folate that can be converted in the body to L-5-MTHF, bypassing the dihydrofolate reductase enzyme step that folic acid requires. While it is more bioavailable than folic acid and avoids some conversion issues, it still requires one enzymatic step (to 5,10-methylenetetrahydrofolate) before it can be converted to L-5-MTHF by MTHFR, unlike direct L-5-MTHF forms. It's often used to counteract methotrexate effects in chemotherapy.
Pros
- Better bioavailability than folic acid
- Bypasses DHFR conversion
- Useful in certain medical applications
- Less likely to mask B12 deficiency than high doses of folic acid
Cons
- Still requires conversion by MTHFR enzyme (though less than folic acid)
- Not as directly active as L-5-MTHF forms
- More expensive than folic acid
Per product
Avg$34.48
Med$34.53
Per serving
Avg$0.84
Med$0.75
Per 100 mcg
Avg$0.12
Med$0.09
Price distribution
Folate (14) 90
Folate refers to the naturally occurring forms of vitamin B9 found in various foods, particularly leafy green vegetables, legumes, and liver. These forms are reduced and polyglutamated, and they undergo digestion and absorption to become L-5-methyltetrahydrofolate, the primary active form. Unlike synthetic folic acid, natural folates are typically well-utilized by the body and do not carry the same concerns regarding unmetabolized forms or masking B12 deficiency.
Pros
- Natural
- Well-utilized by the body
- No conversion issues with MTHFR (once converted to active form)
- Provides broad nutritional benefits
Cons
- Less stable in food, can be destroyed by cooking
- Difficult to get sufficient amounts from diet alone for some individuals
Per product
Avg$37.95
Med$30.39
Per serving
Avg$0.94
Med$0.88
Per 100 mcg
Avg$0.26
Med$0.22
Price distribution
L-Methylfolate (14) 90
L-Methylfolate is the general nomenclature for the primary metabolically active form of folate. It represents the form that crosses the blood-brain barrier and participates directly in essential metabolic pathways, including the methylation cycle. It is superior to folic acid as it does not require enzymatic conversion, making it highly effective for all individuals, especially those with impaired MTHFR enzyme activity.
Pros
- Highly bioavailable
- Active form
- Bypasses MTHFR conversion issues
- Effective for individuals with genetic polymorphisms
- Less likely to mask B12 deficiency
Cons
- More expensive than folic acid
Per product
Avg$21.38
Med$24.99
Per serving
Avg$0.23
Med$0.24
Per 100 mcg
Avg$0.11
Med$0.08
Price distribution
Glucosamine Salt (11) 95
When 'Glucosamine Salt' is referred to in the context of folate, it typically implies L-5-Methyltetrahydrofolate Glucosamine Salt, a specific, highly advanced form of active folate. This salt form, as exemplified by Quatrefolic, offers superior stability and solubility compared to other salt forms (like calcium), leading to enhanced bioavailability and absorption. It delivers the biologically active L-5-MTHF directly to the body, bypassing the need for metabolic conversion.
Pros
- Superior bioavailability and stability
- Directly usable active form
- Bypasses MTHFR conversion issues
- Generally considered a premium form
- Does not mask B12 deficiency
Cons
- Most expensive form
Per product
Avg$39.07
Med$44.65
Per serving
Avg$1.22
Med$1.49
Per 100 mcg
Avg$0.56
Med$0.49
Price distribution
5-Methyltetrahydrofolate (7) 90
5-Methyltetrahydrofolate (5-MTHF) is the physiologically active and circulating form of folate in the body. It is the form that is readily utilized in metabolic reactions, including the critical methylation cycle and the conversion of homocysteine to methionine. As it bypasses all enzymatic conversion steps required for folic acid, it ensures efficient folate delivery, particularly for individuals with MTHFR genetic variations.
Pros
- Highly bioavailable
- Active form
- Bypasses MTHFR conversion issues
- Effective for individuals with genetic polymorphisms
- Less likely to mask B12 deficiency
Cons
- More expensive than folic acid
Per product
Avg$23.44
Med$21.24
Per serving
Avg$0.85
Med$0.74
Per 100 mcg
Avg$0.21
Med$0.19
Price distribution
Quatrefolic (6S)-5-Methyltetrahydrofolate, Glucosamine Salt (6) 95
Quatrefolic is a branded and patented form of (6S)-5-methyltetrahydrofolate (L-5-MTHF) delivered as a glucosamine salt. This innovative salt form offers improved stability and water solubility compared to calcium salt forms, leading to enhanced bioavailability. It directly provides the body with the active form of folate, bypassing all metabolic steps required for folic acid, making it particularly effective for individuals with MTHFR enzyme variations and ensuring optimal folate status.
Pros
- Superior bioavailability and stability
- Directly usable active form
- Bypasses MTHFR conversion issues
- Well-researched proprietary form
- Does not mask B12 deficiency
Cons
- Most expensive form
Per product
Avg$32.47
Med$33.81
Per serving
Avg$0.85
Med$0.77
Per 100 mcg
Avg$0.96
Med$1.12
Price distribution