VitaminNo.009

Folate (B9)

DNA synthesis, cell division, prevents birth defects.

Typical / RDA400 mcg

Upper limit1,000 mcg†

EvidenceStrong

How to take it

Timing MorningFood OptionalForm Folate / folic acid

What to know

†UL applies to synthetic folic acid, not food folate. Critical before and during early pregnancy to prevent neural tube defects — the clearest, strongest case for any supplement.

Interactions & cautions

High folate can mask a B12 deficiency — they work together.

Often worth it

Pregnant or trying? This is essential, not optional.

Questions people ask about folate (b9)

Folate vs B-Complex: Do You Need Both?Most B-Complex supplements contain folate, making a separate pill redundant for general use. High folate can mask a B12 deficiency.
Folate vs Vitamin B12: Do You Need Both?High folate can mask a vitamin B12 deficiency, which can lead to serious nerve damage. It's crucial to ensure adequate B12 intake.
Can You Take Folate and Iron Together? Absorption and SafetyYes, folate and iron are safe to take together. While they don't directly interfere, iron absorption is sensitive to timing with other factors.
Why am I always tired? Could it be low B12 or folate deficiency?Persistent tiredness can stem from many causes, but low vitamin B12 or folate are real possibilities. Learn who is at risk and what to do.

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Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.