Folate (B9) and Magnesium
Magnesium is a required cofactor for many methylation enzymes; low magnesium can limit the benefit of folate supplementation.
Folate (B9)
The active B vitamin behind methylation, mood, and pregnancy health.
Magnesium
A master mineral involved in 300+ enzyme reactions.
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
Magnesium
- Dose
- 200–400 mg elemental magnesium per day
- Timing
- Evening for sleep support; with food to reduce GI upset
Frequently asked
Can you take Folate (B9) and Magnesium together?
Yes, they are commonly taken together. Magnesium is a required cofactor for many methylation enzymes; low magnesium can limit the benefit of folate supplementation.
What's the best time to take Folate (B9) and Magnesium?
Around the same time works well. Folate (B9): With or without food; morning is common to support daytime methylation. Magnesium: Evening for sleep support; with food to reduce GI upset.
How do Folate (B9) and Magnesium interact?
Synergy: Work better together than alone. Magnesium is a required cofactor for many methylation enzymes; low magnesium can limit the benefit of folate supplementation.
Related pairings
Folate (B9) + Iron
Both folate and iron are needed for healthy red blood cell production. Deficiency in either causes anaemia.
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.
Glycine + Magnesium
A classic sleep stack: glycine lowers core body temperature while magnesium glycinate relaxes muscles and calms the nervous system.