Folate (L-Methylfolate, Active Vitamin B9)
B vitamins & energyFunction & benefits
Folate contributes to normal blood formation, normal homocysteine metabolism, normal cell division, maternal tissue growth during pregnancy and the reduction of tiredness and fatigue (EFSA-authorised claims); methylfolate is the active form that the body uses directly, without conversion.
Dosage & how to use
| Recommended dose | 400–800 µg daily (the EFSA upper limit is 1000 µg a day) |
| Best time to take | In the morning, with or without food |
| Frequency | Once daily |
Best forms to choose
Calcium L-methylfolate (L-5-MTHF), a good option for people with MTHFR gene variants that slow the conversion of ordinary folic acid.
Important warnings
High doses can mask the signs of vitamin B12 deficiency, so it is best taken together with B12
Women planning a pregnancy are advised to take 400 µg a day from 4 weeks before conception until week 8 of the pregnancy
Drug interactions
It may reduce the effect of methotrexate and some epilepsy drugs (phenytoin), and these drugs and metformin lower folate levels. Ask your doctor before combining them.
Related supplements
- Pantothenic Acid (Vitamin B5)B vitamins & energy
- Riboflavin (Vitamin B2)B vitamins & energy
- Thiamine (Vitamin B1) & BenfotiamineB vitamins & energy
- Niacin (Vitamin B3) — NicotinamideB vitamins & energy
Scientific references
- EFSA Journal 2009;7(9):1213 (folate health claims)
- Scaglione F, Panzavolta G. Xenobiotica 2014 — PMID: 24494987
Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)
⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.