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Vitamin

Folate

Folate is vitamin B9, a water-soluble B vitamin found in leafy greens, legumes and liver. The body needs it to make DNA and new cells.

Essential HealthFertilityWomen's HormonesStress & MoodCardiovascular

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

Essential HealthStrongA3 studies
Pregnancy PrepFertilityStrongA3 studies
Prenatal SupportWomen's HormonesStrongA3 studies
Mood SupportStress & MoodModerateBNo linked study
Chronic StressStress & MoodSmallBNo linked study
Blood pressureCardiovascularSmallBNo linked study
All 9 rated effectsGrouped by health goal, with the publications behind each rating

Why does the body need folate?

Folate is a B vitamin involved in making and repairing DNA and forming new cells. Those roles make it especially important during growth and fetal development. 1

What happens when intake is too low?

Deficiency can cause megaloblastic anemia, a blood disorder associated with fatigue and weakness. People with alcohol use disorder or conditions that impair absorption, including celiac disease, are at greater risk of inadequate intake. 2

Key studies

The most recent publications linked to Folate's ratings.

The Critical Role of Folate in Prenatal Health and a Proposed Shift from Folic Acid to 5-Methyltetrahydrofolate Supplementation2024Folate – a scoping review for Nordic Nutrition Recommendations 20232023Maternal folic acid and multivitamin supplementation: International clinical evidence with considerations for the prevention of folate-sensitive birth defects2021Neurodevelopmental effects of maternal folic acid supplementation: a systematic review and meta-analysis2021Association Between Folate and Health Outcomes: An Umbrella Review of Meta-Analyses2020
All 9 studiesEvery publication linked to Folate

Why people take it

Essential Health21.4%
Energy18.1%
Immune Support15.6%
Cognition9.3%
Bone & Joint7.4%
Cardiovascular3.5%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

Is folate the same as folic acid?

Folic acid is one form of folate; 5-MTHF is another supplemental form. 3

Can food replace the pre-pregnancy supplement recommendation?

DGE specifies additional folic acid or equivalent folates alongside a folate-rich diet. 4

Do common MTHFR variants make folic acid useless?

No. CDC reports that 400 mcg daily raises blood folate regardless of common MTHFR genotype. 5

Does the upper limit include spinach?

No. EFSA’s limit concerns added folate in supplements and fortified foods, not natural food folate. 6

Will a folate supplement improve memory?

The large B-vitamin trial meta-analysis found no cognitive benefit, despite lowering homocysteine. 7

Sources

  2. Folate: Fact Sheet for Consumers NIH Office of Dietary Supplements
  3. Folate: Fact Sheet for Health Professionals NIH Office of Dietary Supplements
  4. Folat: Referenzwerte Deutsche Gesellschaft für Ernährung

Further reading

Illustration for Folate.GuideCan a low folate level be a sign of cancer?Can a low folate level be a sign of cancer? The basics, how to interpret results, and common questions.Read the article Illustration for Folate.GuideUnderstanding serum folate: what your blood value tells youSerum folate is a blood marker of folate status. What the value can reveal, where its limits lie and why results are judged in their health context.Read the article Illustration for Folate.GuideRed blood cell folate: what the lab value tells youFolate in red blood cells reflects longer-term supply. What low and high values mean and which factors matter when it is measured.Read the article Illustration for Folate.GuideFolate deficiency in blood tests: which values belong togetherSerum folate, blood count, vitamin B12 and homocysteine: how to make sense of a possible folate deficiency.Read the article