Vitamin
Folate
Folate requires 400 mcg DFE daily for adult women and 400 mcg DFE for men. The tolerable upper intake level is 1000 mcg DFE from supplements. It works best alongside Methylfolate.
What Folate does
One-carbon metabolism for DNA synthesis and red blood cell production.
The UL is for synthetic folic acid. High intake can mask B12 deficiency.
How much you need
| Measure | Adult male | Adult female |
|---|---|---|
| Recommended intake | 400 mcg DFE | 400 mcg DFE |
| Upper intake level | 1000 mcg DFE (supplemental only) | |
| Typical supplement dose | 1 capsule · 400-800 mcg | |
Interactions involving Folate
3 sourced rules| Pair | Severity | Mechanism | Action |
|---|---|---|---|
| Zinc picolinate × Fortified cerealseparate 2h | Moderate | Phytates in grains and fortified cereals chelate zinc and inhibit its absorption dose-dependently. | Take zinc between meals, or choose a chelated form such as zinc picolinate which resists phytate binding.Source |
| Methylfolate × Methotrexate | Moderate | Methotrexate is a folate antagonist. Supplemental folate reduces side effects without compromising efficacy, but timing and dose matter. | Folic acid is usually prescribed alongside methotrexate — take it as directed rather than doubling up on your own.Source |
| Methylfolate × Vitamin B12 sublingual | Synergy | High-dose folate can correct the anaemia of B12 deficiency while nerve damage continues, so B12 status must be adequate whenever folate is supplemented. | Always check B12 before or alongside high-dose folate, especially if you are vegetarian or over 60.Source |