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