TempoLife › Features › Supplement reference: dose, evidence and forms › folate
Folate / folic acid
What Folate / folic acid is, what the NIH ODS fact sheet says the evidence supports, typical doses, timing, and the cautions that come with it.
Supplements are not medicines and this page is not medical advice. Doses that help one person can harm another — with medicines, kidney or liver conditions, pregnancy, or before surgery, talk to a clinician before starting anything. More is not better.
What it is
A B-vitamin needed for cell division; folic acid is the supplement form.
What the evidence supports
ODS: folic acid before and during early pregnancy prevents neural tube defects; treats deficiency.
Dose and timing
RDA: 400 mcg DFE; pregnancy 600 mcg DFE per day. Any time.
Cautions
The pregnancy benefit needs the supplement BEFORE conception — that is why it is recommended for everyone who could become pregnant.
Interactions are the hidden risk: supplements can change how medicines work and vice versa. Give your clinician the full list before anything else.
Source: NIH Office of Dietary Supplements — Folate / folic acid fact sheet · checked 2026-09-03
Frequently asked questions
What does Folate / folic acid do?
A B-vitamin needed for cell division; folic acid is the supplement form.
Does Folate / folic acid work?
ODS: folic acid before and during early pregnancy prevents neural tube defects; treats deficiency.
How much folate / folic acid should I take?
RDA: 400 mcg DFE; pregnancy 600 mcg DFE per day. Any time.
Is Folate / folic acid safe?
The pregnancy benefit needs the supplement BEFORE conception — that is why it is recommended for everyone who could become pregnant. And the standing rule: tell your clinician everything you take — supplements interact with medicines.
Creatine
Studied doses: 3-5 g per day; loading protocols use about 20 g/day in 4 doses for 5-7 days.
Magnesium
RDA: men 400-420 mg, women 310-320 mg per day.
Vitamin D
RDA: 600 IU (15 mcg) to age 70, then 800 IU (20 mcg). UL 4000 IU.
Omega-3s (EPA/DHA)
No RDA for EPA/DHA; ALA: men 1.6 g, women 1.1 g per day. Many products supply 250-500 mg combined EPA+DHA per day.
Melatonin
Studied doses commonly 0.5-5 mg, taken 30-60 minutes before bed.
Iron
RDA: men 8 mg, women 19-50 18 mg, pregnancy 27 mg per day.
Log it, and show it to your doctor
TempoLife keeps supplements, food and sleep in one place — a list your clinician can actually review.