Folate
Cell growth and preventing neural tube defects.
Well studied
- You need a day
- 400 mcg DFE adults 19 and over (600 mcg DFE in pregnancy)
- Most pills have
- 400 mcg
- Safe max a day
- 1,000 mcg adults, folic acid from supplements and fortified foods only
- Careful studies
- 1,326 37 in 2025, 64 in 2015
Photo: Nadin ShSee what the molecule looks like
Drag to turn · 32 heavy atoms · PubChem CID 135398658
Folic acid. Drag to turn it.
What the research says
The short version
Women who could become pregnant should get 400 mcg folic acid daily to lower neural tube defect risk. Folic acid lowers homocysteine but does not reduce cardiovascular disease overall, though it may protect against stroke.
High folic acid intake can hide vitamin B12 deficiency until nerve damage is hard to reverse.
About "most pills": NIH ODS: common adult supplement doses are 400 to 800 mcg folic acid (680 to 1,360 mcg DFE).
Sources: ods.od.nih.gov
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