Supplement · Brain health technique
Folate (methylated)
Evidence grade: Context Dependent
The biologically active form of vitamin B9 (5-MTHF) involved in DNA synthesis, methylation, and neurotransmitter production. Methylated folate bypasses MTHFR enzyme variants that limit conversion of folic acid to its usable form.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Foundational Nutrients
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice Folate (methylated)
Typical dose ranges from 400–800 mcg daily for maintenance; 1 mg/day for MTHFR carriers or elevated homocysteine, under supervision. Measure blood folate levels to appropriately adjust your dosage. Combine with B12 and B6 to support full methylation cycle. Take with meals. Avoid synthetic folic acid in high doses unless fortified foods are the only option. Long-term use above 1 mg/day should be monitored by a clinician.
The evidence behind Folate (methylated)
Low folate increases homocysteine and impairs synthesis of serotonin and dopamine. Observational studies associate low folate with depression and cognitive decline. Supplementation lowers homocysteine and may improve antidepressant response, particularly in individuals with MTHFR polymorphisms. RCTs show benefit mainly in deficient or genetically predisposed groups. Excess intake above 1 mg/day may mask B12 deficiency.
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