top of page

Folate (Folic Acid & Methylated Folate)

Folate is a B-vitamin needed for energy production, red blood cell formation, DNA synthesis and healthy cell growth. It naturally occurs in foods like leafy greens and legumes. In supplements, folate appears in several forms — including folic acid, methylated folate (5-MTHF) and folinic acid — which behave differently in the body.


Folate supplements are widely discussed online, particularly in relation to fertility, mood and energy. However, folate is a nutrient that must be used very carefully. Taking folate when you have low B12 can temporarily improve blood markers while allowing B12-related nerve issues to continue unnoticed. This is one reason folate supplements should not be used casually or based solely on symptoms.


A food-first approach, combined with testing when appropriate, is the safest way to use folate effectively.

What It Is

What It Is

Folate (vitamin B9) is a water-soluble B-vitamin involved in:

  • red blood cell formation

  • DNA synthesis and repair

  • energy production

  • mood and cognitive function

  • healthy cell division (important during early pregnancy)


Different terms you may see:

  • Folate — natural form found in food

  • Folic acid — synthetic form used in many supplements

  • Methylated folate / 5-MTHF — a more active form used by the body directly

  • Folinic acid — another supplemental form


Your body uses these differently, and some people absorb certain forms more effectively than others.

What It’s Used For

Folate supplements are commonly used to support:

  • fertility or preconception planning

  • pregnancy (with specific NHS guidelines)

  • energy and fatigue

  • mood or emotional balance

  • red blood cell formation

  • diets low in folate-rich foods


However, folate should not be used alone to address fatigue, mood changes or suspected low iron/B12 — as these symptoms often have other causes.

What the Evidence Says

Research shows that folate:

  • supports normal cell growth and division

  • is essential during early pregnancy

  • contributes to psychological and cognitive function

  • supports healthy red blood cell formation

  • works closely with both vitamin B12 and iron


However, evidence also shows:

  • Taking folic acid can hide the signs of low B12, allowing nerve issues to progress unnoticed

  • Some people do not convert folic acid efficiently due to genetic variations

  • Food folate and supplemental folate behave differently in the body

  • Many multivitamins already contain folic acid, increasing the risk of accidental overuse

  • Online fertility advice often recommends doses that are not suitable for everyone


This is why personalised guidance and testing matter.

When It Can Be Helpful

Folate may be considered when:

  • someone is preparing for pregnancy or in the early stages (following NHS guidance)

  • a recent blood test shows low folate

  • dietary intake of folate-rich foods is consistently low

  • specific forms (like methylated folate) have been recommended by a practitioner

  • energy, mood and red blood cell patterns have been reviewed thoroughly


Folate should not be started for general tiredness or mood changes without checking B12 levels first.

When Caution Is Needed

Folate requires special care because taking it without guidance can mask deeper issues — especially with B12.


Use caution, and seek guidance, if you:

  • have not recently had your B12 levels checked (folate can hide symptoms of low B12)

  • take a multivitamin that already contains folic acid (double dosing is common)

  • have been recommended high-dose folate by online fertility sources

  • take medication affecting folate metabolism (your GP or pharmacist should advise)

  • have a history of B12 deficiency or borderline B12 levels

  • experience tingling, numbness or nerve-related symptoms — these require medical attention

  • are pregnant and unsure which form or dose to use

  • consume fortified foods (breads or cereals) that add to your total folic acid intake

Why It’s Not Always the First Step

Folate is often marketed as a quick fix for fatigue or fertility, but it is rarely the best starting point.


Before considering folate supplements, it’s important to explore:

  • B12 status (avoiding the risk of masking low B12)

  • dietary intake of leafy greens, beans and legumes

  • iron status

  • overall meal balance

  • stress, sleep and energy patterns

  • whether other supplements already contain folic acid


A clear picture of your nutrient status helps ensure folate is used safely and effectively.

Nutrition Support

Folate-rich foods include:

  • leafy greens (spinach, kale, romaine)

  • lentils, chickpeas and beans

  • oranges and citrus fruits

  • avocado

  • asparagus

  • beetroot

  • fortified cereals and plant milks


Lifestyle support for folate pathways includes:

  • balanced meals with protein

  • reducing ultra-processed foods

  • supporting digestion

  • managing stress (folate is used in neurotransmitter pathways)


Food-first strategies often provide steady, safe folate intake.

If You’re Unsure Whether Folate Is Right for You

If you’re considering folate — whether for energy, mood, fertility or general wellbeing — we can review your diet, symptoms and any recent blood tests together. Because folate and B12 are so closely linked, clarity is essential before adding supplements.

Prefer to read at your own pace?

I share occasional, practical updates like this, and let people know when something new is published. You’re welcome to leave your email below

Further Reading

If you want to explore this topic further:

bottom of page