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
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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) + TMG (Trimethylglycine)
TMG provides a folate-independent route to remethylate homocysteine (via BHMT), complementing the folate/B12 pathway, useful when folate cycling is impaired.
Folate (B9) + Vitamin B12 (Cobalamin)
Folate and B12 work as a pair in the methylation cycle. B12 is required for folate to re-enter active circulation; deficiency in either disrupts both.
Folate (B9) + Vitamin B6 (Pyridoxine)
B6 and folate work together to lower homocysteine and support methylation balance.
Folate (B9) + Iron
Both folate and iron are needed for healthy red blood cell production. Deficiency in either causes anaemia.