Folate

Also known as: folic acid, vitamin B9, 5-methyltetrahydrofolate, 5-MTHF, 6S-5-MTHF, L-methylfolate, folacin

Evidence under review. — Not yet rated

Essential B vitamin critical for cell division, DNA synthesis, and pregnancy health.

What it does

Folate is an essential B vitamin (B9) your body needs for DNA synthesis, cell division, and one-carbon metabolism. The provided studies show it plays a role in supporting cognitive function in...
Evidence quality

Evidence base hasn't been formally rated yet. See research below.
Clinical dose

400-1000 mcg DFE daily (context-dependent; higher doses used in specific clinical populations)
Found in

Augustinus Bader The Hair Revitalizing Complex, Gold Standard Pre-Workout, Methyl Life and 17 more

What the Science Says

Folate is an essential B vitamin (B9) your body needs for DNA synthesis, cell division, and one-carbon metabolism. The provided studies show it plays a role in supporting cognitive function in people with kidney disease when combined with thiamin, and that the active form (5-MTHF) avoids the buildup of unmetabolized folic acid seen with synthetic folic acid supplements. Folate is also well-established as a protective nutrient during pregnancy, and deficiency is common in populations with restricted diets such as collegiate dancers.

What It Doesn't Do

Won't treat or prevent cancer on its own. The folate receptor studies in these papers are about cancer drug targeting, not folate supplements fighting tumors. No evidence from these studies that folate supplements boost athletic performance. Not a substitute for a balanced diet in the long run.

Evidence-Based Benefits

The active form 5-MTHF in prenatal vitamins reduces unmetabolized folic acid buildup in mothers and fetuses compared to synthetic folic acid.

Moderate Evidence

Effective at: 1000 mcg DFE 6S-5-MTHF daily

Supporting studies (click to view on PubMed):

PMID 41971363

High-dose folic acid plus thiamin improved cognitive scores in hemodialysis patients with cognitive impairment over 96 weeks.

Moderate Evidence

Effective at: 30 mg/day folic acid (with 90 mg/day thiamin)

Supporting studies (click to view on PubMed):

PMID 42059045

Adequate folic acid intake reduces the risk of serious blood-related side effects in people taking methotrexate for rheumatoid arthritis.

Moderate Evidence

Effective at: No established dose from provided studies

Supporting studies (click to view on PubMed):

PMID 42163751

Folate deficiency is common in low-energy-intake populations like dancers, and supplement use improves but may not fully correct intake gaps.

Weak Evidence

Effective at: 400 mcg DFE daily (RDA)

Supporting studies (click to view on PubMed):

PMID 42175943

Absorption & Bioavailability

Moderate to Good — synthetic folic acid is highly bioavailable but can accumulate as unmetabolized folic acid in circulation. The active form 6S-5-MTHF avoids this issue and is directly usable by cells, making it preferable for people with MTHFR gene variants.

Red Flags to Watch For

High-dose synthetic folic acid can cause unmetabolized folic acid (UMFA) to accumulate in blood, which may have unknown long-term effects — the active form 5-MTHF avoids this
Folate deficiency is a known risk factor for serious methotrexate drug toxicity, including pancytopenia — always disclose folate supplement use to your doctor if on methotrexate
Collegiate dancers and other low-energy-intake populations are at high risk of folate deficiency even when taking supplements, as supplements often don't fully correct dietary shortfalls
Folate supplements at very high doses (like the 30 mg/day used in the hemodialysis study) are far above typical consumer doses and should only be used under medical supervision

Supplement

Legitimate

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Frequently Asked Questions

What does Folate do?

Essential B vitamin critical for cell division, DNA synthesis, and pregnancy health.

What is the effective dose of Folate?

400-1000 mcg DFE daily (context-dependent; higher doses used in specific clinical populations)

Is Folate safe?

High-dose synthetic folic acid can cause unmetabolized folic acid (UMFA) to accumulate in blood, which may have unknown long-term effects — the active form 5-MTHF avoids this

What doesn't Folate do?

Won't treat or prevent cancer on its own.

Research Sources

PubMed
NIH DSLD

This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25