Folate
Critical before you know you're pregnant. Most people get it from food without trying.
Folate is required for DNA synthesis and red blood cell production, and adequate intake in the weeks around conception is one of the best-established ways to lower the risk of neural tube defects, which is why the NHS recommends a 400mcg folic acid supplement from before conception through the first trimester. Standard folic acid needs to be converted by the MTHFR enzyme before the body can use it; roughly one in ten people in the UK carry a gene variant that makes this conversion less efficient, and methylfolate (5-MTHF) bypasses that step entirely. The upper limit of 1000mcg applies to synthetic folic acid from supplements and fortified food, not to folate occurring naturally in vegetables and pulses.
Reference values
Daily reference values from official nutrition authorities. These are population reference figures, not personal recommendations.
| RDA | Upper limit | Source |
|---|---|---|
| 200 mcg | 1000 mcg | UK SACN DRVs (1991) 200mcg DFE/day; EFSA UL 1000mcg/day synthetic folic acid (2006). UL applies to synthetic folic acid supplements only, not food folate |
| 200 mcg | 1000 mcg | UK SACN DRVs (1991) 200mcg DFE/day; EFSA UL 1000mcg/day synthetic folic acid (2006). UL applies to synthetic folic acid supplements only, not food folate |
Forms and bioavailability
Not all forms are absorbed equally. The form on your supplement label affects how much your body can actually use.
| Form | Absorption | With food | Timing | Evidence |
|---|---|---|---|---|
| Folic acid | Typical | With food | Morning | Strong |
| Methylfolate (5-MTHF) | Higher | With food | Morning | Likely |
How it pairs with other supplements
Works well with
Folate and B12 are interdependent in the methylation cycle: 5-MTHF donates its methyl group to cobalamin for homocysteine remethylation. Deficiency of either impairs the pathway. High-dose folic acid can mask B12 deficiency by partially correcting megaloblastic anaemia without fixing neurological damage -- screen for B12 if supplementing folate at high doses.
Folate and B6 are part of the three-way homocysteine-lowering triad (folate + B12 + B6). Folate supports remethylation, B6 supports transsulfuration. Combined supplementation provides broader homocysteine pathway support than either alone.
Choline (via betaine) and folate are interchangeable methyl donors for homocysteine remethylation. Low folate increases choline/betaine demand, and vice versa. Together with B12 they form the primary methyl donor triad. Adequate intake of all three reduces redundant demands on any single pathway.
Stack Almanac tracks your folate form and totals your intake across every source, and flags when high-dose folic acid could be masking a B12 shortfall so the two get checked together, not separately.
Track your Folate in Stack Almanac
Last reviewed: 2026-07-08. Reference values are adult-general RDAs from UK. Individual needs may vary. This page is for informational purposes only and is not a substitute for professional medical advice.