Folate (B9) and 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)
The active B vitamin behind methylation, mood, and pregnancy health.
Vitamin B12 (Cobalamin)
The methylation and nerve-health vitamin that protects the brain and blood.
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
Vitamin B12 (Cobalamin)
- Dose
- 2.4 mcg RDA; 500–1,000 mcg for deficiency or vegan diets; 1,000 mcg weekly injections if malabsorption
- Timing
- Morning or any time; sublingual forms may be taken without food
Frequently asked
Can you take Folate (B9) and Vitamin B12 (Cobalamin) together?
Yes, they are commonly taken together. 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.
What's the best time to take Folate (B9) and Vitamin B12 (Cobalamin)?
Around the same time works well. Folate (B9): With or without food; morning is common to support daytime methylation. Vitamin B12 (Cobalamin): Morning or any time; sublingual forms may be taken without food.
How do Folate (B9) and Vitamin B12 (Cobalamin) interact?
Synergy: Work better together than alone. 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.
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 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.
Folate (B9) + Magnesium
Magnesium is a required cofactor for many methylation enzymes; low magnesium can limit the benefit of folate supplementation.