Dosage Lookup
Folate
2.8
Moderate
consensus
Based on expert consensus data from publicly available videos, not medical advice. Always consult your healthcare provider before starting, stopping, or changing any supplement.
Consensus Protocol
Dosage
- 400-1,000 mcg daily of methylfolate (5-MTHF), not synthetic folic acid
- Those with homozygous MTHFR variants or elevated homocysteine may need higher doses under medical supervision
- Attia includes methylfolate in his daily stack guided by homocysteine blood levels
Form
- Methylfolate (5-MTHF or L-methylfolate) is unanimously preferred over synthetic folic acid by all experts who discuss it
- Synthetic folic acid requires enzymatic conversion that is impaired in MTHFR carriers
- Look for 'methylfolate,' '5-MTHF,' or 'L-5-methyltetrahydrofolate' on labels
Timing
- Take with other B vitamins (B12, B6) for synergistic methylation support
- Can be taken with or without food
- Hyman recommends as part of a daily B-complex or high-quality multivitamin rather than in isolation
Notes
- Test homocysteine levels before supplementing to establish baseline — target below 9 (Attia) or below 7 (Hyman)
- Consider genetic testing (23andMe or similar) for MTHFR variants to determine need
- Always pair methylfolate with methylcobalamin (methyl-B12), as they work together in the methylation cycle
- Folate-rich foods include dark leafy greens (spinach, kale), legumes, and cruciferous vegetables
Expert Positions
What Each Expert Says
Huberman's coverage of folate is limited and primarily delivered through guest experts rather than personal recommendation. His most relevant discussion comes through Dr. Chris Palmer's episode on metabolic psychiatry, where B12, folate, and iron are identified as critical vitamins for mitochondrial function with direct impact on mental health. Huberman does not include folate as a named supplement in his personal foundational protocol, and does not have dedicated content on MTHFR or methylation.
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