Folate (B9) and Iron
Both folate and iron are needed for healthy red blood cell production. Deficiency in either causes anaemia.
Folate (B9)
The active B vitamin behind methylation, mood, and pregnancy health.
Iron
Oxygen-carrying mineral critical for energy.
Great to combine
These two are frequently stacked together; they complement each other and are commonly taken at the same time.
How to take them
Folate (B9)
- Dose
- 400–1,000 mcg DFE per day; up to 1,000 mcg L-Methylfolate for MTHFR
- Timing
- With or without food; morning is common to support daytime methylation
Iron
- Dose
- Only when deficient; commonly 18–65 mg elemental iron
- Timing
- With vitamin C; away from calcium, coffee, and tea
Frequently asked
Can you take Folate (B9) and Iron together?
Yes, they are commonly taken together. Both folate and iron are needed for healthy red blood cell production. Deficiency in either causes anaemia.
What's the best time to take Folate (B9) and Iron?
Around the same time works well. Folate (B9): With or without food; morning is common to support daytime methylation. Iron: With vitamin C; away from calcium, coffee, and tea.
How do Folate (B9) and Iron interact?
Synergy: Work better together than alone. Both folate and iron are needed for healthy red blood cell production. Deficiency in either causes anaemia.
Related pairings
Folate (B9) + Magnesium
Magnesium is a required cofactor for many methylation enzymes; low magnesium can limit the benefit of folate supplementation.
Folate (B9) + L-Tryptophan
Folate supports the methylation cycle needed to recycle and activate neurotransmitter cofactors.
Folate (B9) + L-Tyrosine
Methylation via folate is required to activate cofactors in catecholamine synthesis.
Iron + Vitamin C
Taken together, vitamin C can multiply the absorption of plant-based iron.