Nootropic profile
Vitamin B9 (Folate)
Folate (vitamin B9) is an essential B vitamin critical for DNA synthesis, methylation reactions, and neurotransmitter production. It plays a key role in regulating homocysteine levels, supporting cerebrovascular health, and maintaining the biochemical processes needed for healthy mood, memory, and cognitive function.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Vitamin B9 (Folate)?
Folate (from the Latin folium, meaning leaf) is an essential water-soluble B vitamin that the body cannot synthesise and must obtain from diet or supplementation. It exists in several forms, with 5-methyltetrahydrofolate (5-MTHF) being the biologically active form used by cells.
What it does for you
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How to take it
- RDA: 400 mcg DFE (dietary folate equivalents) per day for adults
- For cognitive and mood support: 400-800 mcg per day of 5-MTHF (methylfolate)
- L-Methylfolate (Deplin): 7.5-15 mg per day as adjunctive treatment for depression (prescription in some countries)
- MTHFR variants: Those with MTHFR polymorphisms should use methylfolate (5-MTHF) rather than folic acid, as they may have impaired conversion
- With B12: Always supplement folate alongside B12 to avoid masking a B12 deficiency
Watch out for
- Upper limit: 1000 mcg/day UL for folic acid (synthetic form). This limit exists because high-dose folic acid can mask vitamin B12 deficiency. This UL does...
- B12 masking: Folic acid can correct the anaemia caused by B12 deficiency while neurological damage continues undetected. Always check B12 status and...
- MTHFR considerations: Those with MTHFR C677T or A1298C polymorphisms may not efficiently convert folic acid to active folate. Unmetabolised folic acid may...
- Drug interactions: Methotrexate (a folate antagonist) is used in chemotherapy and autoimmune treatment - supplementing folate can reduce its efficacy....
- Pregnancy: Folate is critically important before and during early pregnancy to prevent neural tube defects. 400-800 mcg/day is recommended for all women of...
The science, if you're curious.
- As 5-MTHF, folate donates methyl groups to homocysteine (via methionine synthase, with B12 as cofactor), producing methionine and subsequently...
- Through SAMe-dependent methylation, folate supports the production of serotonin, dopamine, norepinephrine, and melatonin. Folate deficiency directly impairs...
- Folate, with B6 and B12, keeps homocysteine levels in check. Elevated homocysteine damages blood vessels (including cerebral vessels), promotes oxidative...
- Folate is essential for thymidylate synthesis and purine synthesis, supporting DNA replication and repair in rapidly dividing cells and maintaining genomic...
Where to find it
- Dark leafy greens: Spinach, kale, and romaine lettuce are excellent sources
- Legumes: Lentils, chickpeas, and black beans are among the richest food sources
- Asparagus: One of the best vegetable sources of natural folate
- Broccoli: A good source of folate and other B vitamins
- Fortified foods: Many breads, cereals, and pasta products are fortified with folic acid
- Supplements: Available as folic acid (synthetic), 5-MTHF/methylfolate (active form - preferred), folinic acid (calcium folinate), and in B-complex formulas
Frequently asked
Folate (vitamin B9) is an essential B vitamin critical for DNA synthesis, methylation reactions, and neurotransmitter production. It plays a key role in regulating homocysteine levels, supporting cerebrovascular health, and maintaining the biochemical processes needed for healthy mood, memory, and cognitive function.
The main benefits people report from Vitamin B9 (Folate) are: Cognitive Enhancement, Energy, Focus, Longevity, Memory, Mood.
RDA: 400 mcg DFE (dietary folate equivalents) per day for adultsFor cognitive and mood support: 400-800 mcg per day of 5-MTHF (methylfolate)L-Methylfolate (Deplin): 7.5-15 mg per day as adjunctive treatment for depression (prescription in some countries)MTHFR variants: Those with MTHFR polymorphisms...
Upper limit: 1000 mcg/day UL for folic acid (synthetic form). This limit exists because high-dose folic acid can mask vitamin B12 deficiency. This UL does...B12 masking: Folic acid can correct the anaemia caused by B12 deficiency while neurological damage continues undetected. Always check B12 statu...
As 5-MTHF, folate donates methyl groups to homocysteine (via methionine synthase, with B12 as cofactor), producing methionine and subsequently...Through SAMe-dependent methylation, folate supports the production of serotonin, dopamine, norepinephrine, and melatonin. Folate deficiency directly impair...
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