vitamin
Folate
Key methylation nutrient for DNA synthesis and red blood cell production.
What It Does
Folate supports DNA synthesis and cell division.
Adequate intake is critical before and during early pregnancy.
Who Needs It Most
| Demographic | Target Intake | Upper Limit |
|---|---|---|
| female, ttc | 400-800 mcg DFE | 1000 mcg |
| female, pregnant | 600-800 mcg DFE | 1000 mcg |
| female, age:14-50 | 400 mcg DFE | 1000 mcg |
Signs of Deficiency
- Megaloblastic anemia
- Fatigue
- Elevated homocysteine
Best Food Sources
Leafy greens
High
Legumes
Moderate to high
Fortified grains
Moderate
Supplement Guide
Best forms: L-methylfolate, Folic acid (fortification)
What to look for: Pair with B12 for methylation support
What to avoid: High synthetic folic acid when B12 status is unknown
Timing: Morning with food.
Who Should Avoid It
Undiagnosed B12 deficiency
Folic acid can mask hematologic signs of B12 deficiency while neurologic injury progresses.
Source: NIH ODS
The Research
PubMed citations are temporarily unavailable.
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