Best Folate Supplements Reviewed In-Depth
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Folate supplements are an easy and convenient way to make sure your body gets enough folate for many folate-dependent processes in the body, such as cellular division, DNA synthesis, and red blood cell production. Without folate, the body couldn’t repair damaged cells and create new ones when needed.
It’s especially important for people to get enough folate during periods of growth, such as during pregnancy, infancy, and adolescence, and during periods of healing, such as during recovering from an injury or disease. Without adequate folate intake, the body struggles to heal and repair itself and the immune system weakens.
Fortunately, folate supplements promote the bodily functions that depend largely on folate and prevent health complications associated with folate deficiency.
- Solgar
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Our rating - Biologically Active
- Price: See Here
- Designs for Health
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Our rating - 660 Liquid Servings
- Price: See Here
- Doctor’s Best
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Our rating - Physician Formulated
- Price: See Here
Depending on your unique needs, the best folate supplement may vary from user to user. This is why we’ve recommended the top folate supplements that meet a variety of needs.
Many of the folate supplements we’ve recommended are allergen friendly, highly potent, well researched, and appeal to various lifestyles (i.e. vegan, kosher, etc.). We’ve taken these factors into account, so our recommendations serve as the perfect guide to finding your ideal folate supplement.
We found that the best folate supplements contain the biologically active form of folate, which goes by the names L-methylfolate or 5-MTHF. The difference between 5-MTHF and folate is simple – 5-MTHF is ready to be used by the body, making it suitable for people with the methylenetetrahydrofolate reductase (MTHFR) gene mutation that makes it difficult to synthesize folate.
While 5-MTHF is the most common form of biologically active folate, there are two other forms of folate that are ready to use by the body: Metafolin and Quatrefolic. Metafolin is a proprietary ingredient used in folate supplements with unique benefits – it doesn’t mask vitamin B12 deficiency and is directly usable by the body. Quatrefolic is a fourth-generation form of folate that’s highly stable, active, and water soluble. Both Metafolin and Quatrefolic are suitable for people with the MTHFR gene mutation.
With so many people affected by the MTHFR gene mutation that makes it difficult for the body to absorb folate, biologically active forms of folate are preferred. Liquid folate is also a superior form of folate because it’s absorbed rapidly into the bloodstream. Folate supplements that contain vitamin B12 are also preferable because B vitamins work closely together to prevent B12 deficiency.
For more information on the best folate supplements on the market and everything you need to know about folate supplementation, just keep reading! From active ingredients, quality, recommendation daily dose, and more – we leave no question unanswered.
9 Best Folate Supplements
1. Solgar – Folate
Ingredients
This product contains 800 mcg of the biologically active form of folate, L-methylfolate, from the brand Metafolin. This folate supplement is allergen friendly, but the tablets contain added ingredients like silica.
Who it’s for
Since this folate utilizes L-methylfolate as its active ingredient, this product is ideal for people with the MTHFR gene mutation, which makes it difficult for the body to metabolize folate. This form of folate is already biologically active and ready for use.
Quality
Solgar has its own Gold Standard of Excellence that every product must meet in addition the multiple tests they run. Their products are created on state-of-the-art equipment that isn’t required but improves the quality of the supplements. Solgar tablets are also easy-to-digest and easy to absorb by the body, as they were one of the first brands to use a water-based coating for their tablets.
Value
Despite being one of the most expensive brands on our list, Solgar products are unmatched in terms of quality.
Brand
With more than 70 years in the health industry, Solgar is a trusted brand of the best folate supplements. They strive to create products that adhere to clean standards. Solgar treats their supplements like food, so all products are made with reverse-osmosis purified water and food-grade equipment.
- Promotes heart health
- Supports nervous system
- Contains bio-active Metafolin
- Contains L-methylfolate
- Allergen friendly
- Suitable for vegetarians and vegans
- Non-GMO
- 100 servings
- Halal-certified
- Kosher-certified
- Food-grade sanitization
- Contains added ingredients like silica
- Slightly more expensive than comparable products
2. Designs for Health – Super Liquid Folate
Ingredients
Each drop of this liquid folate supplement contains 400 mcg of folinic acid and 40 mcg of vitamin B12. While this product does not contain the biologically active form of folate, the liquid form will bypass the digestive tract and be immediately absorbed into the bloodstream for rapid absorption.
Who it’s for
The liquid form of supplements is popular among people who struggle to swallow tablets and capsules. The 400 mcg dosage suits the needs of the average adult, and people with higher needs can consume multiple drops of this product. It’s unclear if the liquid form of folate will be absorbed in people with the MTHFR gene mutation, however.
Quality
Designs for Health has a 5-point quality policy: identity, purity, quality, strength, and composition. They have many certifications, and they believe their “Science First” approach makes a difference in the quality and efficacy of their products.
Value
At a glance, this product is more expensive than other folate supplements. However, it’s significantly more affordable per serving at $0.05 per drop. The liquid form of folate is high-quality and it’s long-lasting, making this folate supplement one of the best values.
Brand
Designs for Health adopts a “Science First” approach to their supplements. They are committed to the research and scientific evidence behind their products, which allows them to create nutritional supplements that are industry leaders in efficacy and quality.
- Contains 660 servings
- Contains vitamin B12
- Contains minimal ingredients
- Liquid form
- Allergen friendly
- Third-party tested
- Gluten-free
- Non-GMO
- GMP certified
- NSF certified
- Suitable for vegetarians and vegans
- May not be suitable for people with the MTHFR gene mutation
- More expensive up-front
3. Doctor’s Best – Fully Active Folate 400
Ingredients
This folate supplement contains 400 mcg of Quatrefolic, a biologically active form of 5-MTHF that’s ready for use in the body. Doctor’s Best also includes vitamin C. This folate supplement contains minimal ingredients and is allergen friendly.
Who it’s for
The average adult requires 400 mcg of folate per day, but pregnant and breastfeeding women need more. This product is ideal for the average person who wants to boost his or her folate levels. Since this folate supplement is biologically active, it’s a preferred option for people with the MTHFR gene mutation.
Quality
All Doctor’s Best products are manufactured in GMP certified facilities for safety and purity. Each product is thoroughly researched according to the latest scientific findings and tested according to their high-quality standards.
Value
Doctor’s Best offers one of the most affordable and accessible folate supplements on the market, making it a great value.
Brand
Like the name implies, Doctor’s Best was founded by a physician. For nearly 30 years, the company has offered science-based supplements that are made primarily with branded ingredients like Quatrefolic.
- Affordable option
- Contains vitamin C
- Contains Quatrefolic
- Contains bioavailable 5-MTHF
- Suitable for vegetarians and vegans
- Non-GMO
- Gluten-free
- Contains minimal ingredients
- Third-party tested
- GMP certified facility
- Supports mood, circulation, and wellbeing
- Dose is too low for pregnant and breastfeeding women
4. Pure Encapsulations – Folate
Ingredients
The Pure Encapsulations folate supplement is one of the few that only contains folate and the capsule itself. Many supplements include filler ingredients and preservatives, but this product is purely folate. The form of folate that is used is highly researched, naturally occurring, and universally metabolized form called Metafolin, which is suitable for people with the MTHFR gene mutation.
Who it’s for
Each 400 mcg serving of this folate supplement by Pure Encapsulations promotes protein utilization, digestive health, nervous system health, and cellular health. This folate supplement also supports the cardiovascular system and the integrity of hair, skin, and nails. The wide variety of benefits makes this supplement a viable option for anyone who wants to promote their overall wellness.
Quality
Top institutions like Stanford University and McLean Harvard Medical School have published more than 30 studies in peer-reviewed medical journals on Pure Encapsulations products. Their products undergo rigorous clinical trials and third-party laboratory testing for safety and efficacy.
Value
Being a high-quality, highly potent, and highly researched product, this supplement is of good value. However, it’s slightly more expensive than comparable products.
Brand
Pure Encapsulations strives to use the purest ingredients possible in its products. They are partnered with many pharmacists and physicians to formulate effective and safe products.
- Promotes overall wellness
- Contains Metafolin
- Hypoallergenic
- Non-GMO
- Gluten-free
- Free from filler ingredients
- Highly researched
- Suitable for vegetarians and vegans
- Must be taken with a meal
- More expensive
5. Jarrow Formulas – Folate & B12
Ingredients
This product is a B-complex supplement containing three B vitamins: Vitamin B6, Vitamin B9 (folate), and Vitamin B12. Since folate can mask symptoms of Vitamin B12 deficiency, it’s recommended to take these B vitamins together. Jarrow Formulas uses a unique version of folate called Quatrefolic, a patented folate salt that is water-soluble, bioavailable, and safe.
Who it’s for
This folate supplement is marketed towards people who want to promote their brain health and amino acid metabolism. If you’re taking amino acid supplements, this product may be a good addition to your supplement regimen.
Quality
This brand invests in research studies to ensure their products are pure, effective, safe, and high-quality. Their facilities include state-of-the-art technology and pharmaceutical grade equipment. All products undergo stringent testing by their quality control teams and third-party laboratories.
Value
The price is comparable to other folate supplements, but this product is likely more researched and higher quality. It also contains two other B vitamins to increase absorption: Vitamins B6 and B12.
Brand
Jarrow Formulas has been manufacturing a variety of health supplements for more than 40 years. With their motto being “Superior Nutrition & Formulation,” their products are highly researched for maximum benefits.
- Contains vitamins B6, B9, and B12
- Third-party tested
- Follows Good Manufacturing Practices
- Made using pharmaceutical-grade equipment
- Lozenges may be easier to consume than capsules or tablets
- Lemon-flavored lozenges
- Suitable for vegetarians and vegans
- Lozenges contain added ingredients
- Effectiveness of lozenges is unclear
6. Life Extension – Optimized Folate
Ingredients
Life Extension Optimized Folate contains 1,000 mcg of L-methylfolate, the biologically active form of folate. This product is allergen friendly and suitable for vegans, but the tablets do contain added ingredients.
Who it’s for
Their active ingredient is up to seven times more bioavailable than folic acid supplements, making this a great fit for people with the MTHFR gene mutation. The high potency of this product is higher than what’s recommended for the average adult, so this product may better suit people who are deficient in folate. Pregnant women who have had preterm birth or babies with birth defects may also benefit from a higher dose of folate.
Quality
Not only does Life Extension take FDA regulations very seriously, they exceed those requirements for top-quality products. They rigorously adhere to Good Manufacturing Practices to ensure potency and purity. Life Extension uses a variety of delivery systems depending on the stability of the raw materials, making their products optimally bioavailable.
Value
Life Extension Optimized Folate is a very affordable folate supplement, but the high potency makes this product an even greater value.
Brand
Life Extension puts quality first – their quality procedures exceed FDA requirements. During the four decades of their existence, Life Extension has unveiled treatment protocols in their own publication. Many of those protocols are now standards in conventional medicine.
- Supports cardiovascular and nervous system health
- Contains bioavailable L-methylfolate
- High potency
- 100 servings
- Non-GMO
- Suitable for vegetarians and vegans
- Up to seven times more bioavailable than folic acid supplements
- GMP certified
- Contains added ingredients like silica
- High potency folate must be taken with vitamin B12
7. Thorne Research – 5-MTHF
Ingredients
Thorne Research has developed a folate supplement that contains 1,000 mcg of biologically active 5-MTHF. The brand has a “No List” of ingredients their products will never contain, including gluten, dairy, nuts, preservatives, and more. However, the capsules do contain added ingredients.
Who it’s for
High doses of folate are rarely recommended because they can mask symptoms of vitamin B12 deficiency. However, there are certain instances such as in people with folate deficiency or pregnant women experiencing complications wherein potent folate supplements are necessary.
Quality
For more than 30 years, Thorne Research’s motto has been to avoid taking short cuts like their competitors. They source the best ingredients for maximum absorption and have multiple certifications for safety and transparency. All Thorne Research products are manufactured on state-of-the-art equipment and undergo four rounds of testing.
Value
Thorne Research Optimized Folate is slightly more expensive than comparable products, and the length of supply is shorter. However, the brand puts a lot of effort into their formulas, so the product is worth it for the quality.
Brand
Thorne Research manufactures high-quality supplements, but they are also known for their at-home health tests that help people determine their nutritional needs. This brand makes it easy to find the supplements that your body needs.
- Supports prenatal health
- Contains bioavailable 5-MTHF
- High potency
- NSF certified
- GMP certified
- TGA certified
- Four rounds of testing
- Eco-friendly
- High quality ingredients
- FDA regulated
- Cruelty-free
- Suitable for vegetarians and vegans
- More expensive option
- Contains added ingredients
8. Natural Health Goodies – Methyl Folate
Ingredients
This folate supplement uniquely combines two different sources of folate. 400 mcg comes from methylfolate, a naturally occurring and bioactive source of folate, and 400 mcg comes from Quatrefolic, one of the latest and most innovative sources of folate.
Who it’s for
This folate supplement promotes prenatal development, heart health, and brain health. It’s safe for both pregnant women and people with the MTHFR gene mutation because it contains a biologically active form of folate that requires no conversion once in the body. This supplement exceeds the folate requirements for the average adult and pregnant women, so it appeals to a variety of people with varying folate needs.
Quality
Natural Health Goodies tries to use all-natural ingredients wherever possible. Their facilities comply with strict Good Manufacturing Practices, and all their products are third-party tested for integrity.
Value
This product is slightly more expensive than other folate supplements.
Brand
Natural Health Goodies is a health supplement brand founded by Earth Friendly Goodies, an eco-friendly and sustainable marketplace. They have a passion for doing good for the body and doing good for the earth.
- Promotes cognitive and cardiovascular
- Supports new cell production
- Contains methylfolate
- Contains Quatrefolic
- Allergen friendly
- Suitable for vegetarians and vegans
- Made with Good Manufacturing Practices
- Easy-to-swallow tablets
- Contains added ingredients like silica
- Bottle only lasts for 3 months
- Slightly more expensive than other folate supplements
9. Pink Stork – Folate
Ingredients
Pink Stork utilize Quatrefolic as the source of 1,000 mcg of folate in this supplement. It’s an advanced form of folate that improves digestion and increases absorption of the vitamin.
Who it’s for
This folate supplement is designed specifically for pregnant women. The high dosage makes it perfect for women who are expecting a child, so their bodies need extra folate. The biologically active form of folate, Quatrefolic, also makes it safe for people with the MTHFR gene mutation.
Quality
Pink Stork’s range of products are vegan, non-GMO, and free of common allergens. Their facilities follow Current Good Manufacturing Practices as regulated by the FDA, and their products are third-party tested by independent laboratories for quality assurance.
Value
This is slightly more expensive for a 2-month supply of folate, but it’s formulated specifically for pregnant women and is one of the purest forms of folate on the market.
Brand
Pink Stork is a company that creates healthy supplements specifically tailored to the needs of pregnant and lactating women. Made by a mother for other mothers, Pink Stork adopts a “total body” approach to treat causes, not symptoms.
- Contains Quatrefolic
- Contains leucine
- Suitable for pregnant women
- Suitable for vegetarians and vegans
- Follows Good Manufacturing Practices
- Third-party tested
- Good source of prenatal nutrition
- Boosts energy levels
- Improves digestion and morning sickness
- Allergen friendly
- Manages mood
- Boosts cognition
- Promotes heart health
- Bottle only lasts for 2 months
- More expensive than other folate supplements
All about Folate Supplements
Folate is the natural form of vitamin B9. Since it’s a water-soluble B vitamin, it doesn’t stay in the body very long. (1, 2) Since the water-soluble form of folate is excreted, it’s important to stay on top of your folate intake to ensure that there’s always enough folate present for the body to use. A quick, easy, and effective way of making sure your body maintains adequate vitamin B9 levels is with folate supplementation.
Active Forms of Folate as Ingredients in Folate Supplements
Depending on the brand of the folate supplement, the main active ingredient may vary. The most common active ingredient in folate supplements is a man-made version, but fruit and vegetable extracts may also be used.
Folate can be isolated to become a more biologically available form called L-Methylfolate or 5-MTHF. (3) This is the recommended form for people with the methylenetetrahydrofolate reductase (MTHFR) gene mutation, which makes it difficult to fully metabolize folate. (4)
Metafolin and Quatrefolic are also biologically active forms of folate. Metafolin is safe for people who are prone to vitamin B12 deficiency, and it can be taken in higher doses since the excess doesn’t accumulate in the body. Quatrefolic is a highly researched form of folate that’s ready for immediate use in the body. It’s structurally similar to naturally occurring folate but it’s more stable and active. Metafolin and Quatrefolic are preferred for people with the MTHFR gene mutation.
Synthetic active ingredients are one way to approach folate supplements, but folate supplements can also contain naturally occurring ingredients.
Since folate is naturally found in food, it’s common for folate supplements to use fruit and vegetable extracts as the primary source of folate. Lemon peel extract is a prime example of the main ingredient in all-natural folate supplements, but folate can also be derived from a blend of fruits and vegetables like apple, tomato, broccoli, and bell pepper.
Different Types of Folate Supplements
The most common types of folate supplements are tablets or capsules, but folate supplements also come in liquid form.
Supplements in their liquid form are believed to be absorbed better by the body. Unlike capsules and tablets that must be processed by the digestive system, liquid supplements enter the bloodstream almost immediately. However, liquid supplements are more rare and expensive than tablets and capsules.
We recommend tablets, capsules, and liquid drops in our in-depth list above because they’re affordable and accessible. Modern supplement technology has also enabled some tablets and capsules to be easily digested and therefore effectively absorbed by the body.
Who Should Take Folate Supplements
People with the MTHFR gene mutation should take folate supplements containing the 5-MTHF form of folate to prevent malabsorption and deficiency of folate. This mutation affects approximately 40% of the population, so food isn’t a reliable source of folate for many people. (5)
Pregnant women should take folate supplements to promote prenatal health and fetal development. Studies have shown that folate plays a major role in preventing some birth defects like neural tube defects. (6, 7, 8, 9)
Women who plan on becoming pregnant should also take folate supplements because neural tube defects occur during the first month of pregnancy. Folate supplements are also beneficial to breastfeeding women, so they can pass on the healthy vitamin to their children.
Folate is also crucial in cardiovascular health and preventing anemia. (10) Folate supplements are recommended to people who want to prevent heart disease and boost their red blood cell count.
Studies also have shown that low folate levels are associated with impaired immunity, so adequate folate intake is important for people with weak immune systems.
How to Choose the Best Folate Supplements
There’s a wide variety of folate supplements to choose from, but you may have no idea where to start. We recommend taking a look at our criteria for the best folate supplements on the market: ingredients, who it’s for, quality, value, and brand.
The best folate supplements exhibit the following qualities:
- Contain minimal ingredients
- Utilize folate isolated from food sources or 5-MTHF
- Suitable for people with the MTHFR gene mutation
- Appeal to various lifestyles (i.e. vegan, gluten-free, etc.)
- Third-party tested for safety and purity
- Priced according to quality
- Manufactured by a trusted brand
Our list above reviews the top folate supplements on the market, and we narrowed it down to nine folate supplements that meet our high standards. If you’re looking for the best folate supplements, we recommend you refer to our reviews to make your choice.
How to Use Folate Supplements
It’s important to use water-soluble vitamins like folate correctly because the excess amounts will be excreted through urine. (11, 12) Excess amounts of folate can also mask symptoms of vitamin B12 deficiency. (13, 14, 15) With folate supplements, more is not better.
A healthy dose to start with is 400 mcg of folate per day. This is the recommended daily intake of folate for the average adult. (16, 17, 18, 19)
If you’re pregnant or breastfeeding, you may need more folate per day to support your baby. 600 mcg of folate per day is ideal for pregnant women, and breastfeeding women need 500 mcg of folate per day. (20, 21, 22, 23, 24)
Safety
Folate supplements are believed to be safe by many studies, researchers, and even the FDA. Folate supplements are not only safe for pregnant women but encouraged.
However, folate intake should not exceed 1,000 mcg daily, as excess folate is linked to masking symptoms of vitamin B12 deficiency. (25, 26, 27)
Your Questions Answered (FAQ)
What Are the Main Benefits of Taking Folate Supplements?
Folate has many benefits in the body because many biological processes are dependent on folate. Folate is especially important in prenatal health and fetal development. (28, 29, 30) Other benefits of folate include cardiovascular health, nervous system health, mental health, red blood cell production, and more. (31, 32, 33)
What Is the Difference Between Folate and Folic Acid?
Folate and folic acid both refer to vitamin B9. Folate is the natural source of vitamin B9, whereas folic acid is the synthetic or man-made form. Folate is found in foods and its bioavailable form is called L-methylfolate or 5-MTHF.
What Foods Contain Folate?
The word folate comes from the Latin word “folium,” which means leaf because folate is mainly found in leafy greens like spinach and kale. Folate is also found in fruits and vegetables like lemon, orange, banana, papaya, asparagus, avocado, and broccoli. (34, 35)
Should Folate Supplements Be Taken with Vitamin B12?
Yes, folate supplements should be taken with vitamin B12 because folate has been known to mask symptoms of vitamin B12 deficiency. (36, 37, 38, 39) This is especially common in high dosage folate supplements. Folate and vitamin B12 are both B vitamins, so they work closely in the body. Taking folate and vitamin B12 together not only prevents deficiency but boosts their performance in the body.
