How to Choose a Methylfolate Supplement

Supplement labels can be confusing. Use these six checks to choose a methylfolate supplement with confidence.

Key takeaways

Look for methylfolate, L-methylfolate or 5-MTHF on the label.
Check the amount against the Daily Value of 400 mcg DFE.
Look for vitamin B12 alongside folate.
Pick a format you’ll take every day.

1. Check the form of folate

Methylfolate may be listed as L-methylfolate, 5-MTHF, 5-methyltetrahydrofolate or calcium L-methylfolate. “Folic acid” means the man-made form, which your body converts first. Learn the difference.

2. Check the amount

US labels list folate in mcg DFE with a % Daily Value (DV). The DV for adults is 400 mcg DFE.

More isn’t automatically better. The NIH advises staying under 1,000 mcg a day from supplements and fortified foods unless your doctor suggests otherwise.

3. Look for vitamin B12 too

B12 works with methylfolate and helps your body use folate. Common forms are cyanocobalamin, methylcobalamin, adenosylcobalamin and hydroxocobalamin. The DV is 2.4 mcg. See how they work together.

4. Pick a format you’ll actually take

Tablets and capsules: familiar, but not everyone likes swallowing pills.
Gummies: tasty, but often contain added sugar.
Drops: quick, with nothing to swallow. How to use drops.

5. Check quality and ingredients

A clear Supplement Facts panel
Third-party testing and GMP manufacturing
A lot number and expiration date
Allergens, sweeteners and vegan status listed

Be wary of big promises. Supplements can’t legally claim to diagnose, treat, cure or prevent disease.

6. Make sure it’s right for you

Talk to your doctor first if you’re pregnant or trying, breastfeeding, taking regular medicines or managing a health condition. If you could become pregnant, the CDC advises 400 mcg of folic acid a day.

Frequently asked questions

Is a higher dose better?

Not necessarily. Adults need 400 mcg DFE a day. Discuss high doses with your doctor.

What does DFE mean?

Dietary Folate Equivalents. It adjusts for how well your body absorbs different forms of folate, so labels can be compared fairly.

Methylfolate or folic acid?

Both are forms of vitamin B9. The NIH notes methylfolate might suit some people with the MTHFR C677T variant. For pregnancy, experts recommend folic acid.