Vitamin B9 (5-Methyltetrahydrofolate) — answers to L-methylfolate, active folate
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A naturally occurring, already-active form of folate (vitamin B9), distinct from the synthetic folic acid commonly used in fortified foods and standard supplements.
Why it’s used
Taken to support folate status, sometimes chosen over folic acid by people interested in a form that does not require the same conversion step in the body.
What the evidence is for
supporting folate status and reducing neural tube defect risk in pregnancy.
What the evidence says
NIH ODS confirms folate is essential for cell division and DNA synthesis, and that adequate folate intake before and during early pregnancy is linked to lower risk of neural tube defects, based largely on folic acid trials. Evidence specifically comparing 5-methyltetrahydrofolate to folic acid for these established benefits is more limited, though it is generally considered comparably absorbed.
Dose studied
400–600 mcg — adult RDA to pregnancy RDA in dietary folate equivalents, per NIH ODS.
Context
NIH ODS expresses folate needs in micrograms of dietary folate equivalents (DFE); the adult RDA is 400 mcg DFE/day, rising to 600 mcg DFE/day in pregnancy. The tolerable upper intake level set by NIH ODS applies to synthetic folic acid, not to natural food folate or 5-MTHF specifically.
Educational information, not medical or safety advice. Consult a professional for allergies or medical concerns.