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SCORE
Folate (5-MTHF)
Pregnancy · Methylation · Mood
Tier 1 — Strong Evidence
What it is
The highest-rated recommendation for pregnancy and one of the most important supplements for women of childbearing age. WHO recommends 400 mcg daily for all women who could become pregnant. Birth defects of the spine and brain form by day 21 to 28, so you need to start before conception. The 5-MTHF form works for everyone regardless of genetics.
Efficacy
4/5
Safety
4/5
Research
4/5
Onset
3/5
Cost
4/5
Drug-int.
4/5
Dose
400–600 mcg/day 5-MTHF periconceptionally
Time of day & tips
Take at any time of day with or without food. Start at least 1 month before trying to conceive and continue through the first trimester. No major food or timing interactions.
Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.
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