Folate
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
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