Folate

Evidence ratingHigh

A water-soluble B vitamin (B9) essential for DNA synthesis and methylation. A Cochrane meta-analysis reports that folate supplementation before and during early pregnancy lowered the relative risk of neural tube defects (spina bifida, anencephaly) by about 72%. Because the neural tube closes around weeks 3–4, supplementing before pregnancy is considered important.

A well-studied, foundational ingredient

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Effects reported in research

Reported ~72% lower relative risk of neural tube defects when supplemented before/early pregnancy

Acts as a coenzyme in DNA synthesis and the methylation cycle

Methylfolate (active form) is an option for those with MTHFR variants

Dosage & timing

400–800 µg/day is recommended before and during early pregnancy, with continuous intake from about 4 weeks pre-conception through week 12 considered especially important.
Dietary folate is easily lost in cooking and is often under-consumed.

Cautions

•High-dose folate can mask a vitamin B12 deficiency.
•People with medical conditions, on medication, or who are pregnant or breastfeeding should consult a doctor.
•This site is for educational reference only and is not medical advice.

Supporting research

Meta-analysis

Folic acid supplementation for prevention of neural tube defects: a meta-analysis of randomized trials

Cochrane Database of Systematic Reviews, 2015

A Cochrane meta-analysis of folic acid supplementation for prevention of neural tube defects (NTDs) in women planning pregnancy or in early pregnancy. Folic acid supplementation was associated with a significant reduction in NTD risk (relative risk reduction approximately 72%). Folate is an essential cofactor for DNA synthesis and methylation reactions; supplementation from 4 weeks before conception through 12 weeks of gestation is particularly recommended.

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Last checked: 2026-06-25