Folate (B9) and Vitamin B2 (Riboflavin)
Riboflavin is required to convert folate into its active 5-MTHF form.
Folate (B9)
The active B vitamin behind methylation, mood, and pregnancy health.
Vitamin B2 (Riboflavin)
The flavin cofactor behind energy, antioxidant defence, and migraine prevention.
Designed to work as a pair
One is required for the other to do its job, so they belong together in a stack.
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 B2 (Riboflavin)
- Dose
- 1–1.5 mg RDA; 200–400 mg for migraine prevention
- Timing
- Morning or divided with meals; high doses with food
Frequently asked
Can you take Folate (B9) and Vitamin B2 (Riboflavin) together?
Yes, they are commonly taken together. Riboflavin is required to convert folate into its active 5-MTHF form.
What's the best time to take Folate (B9) and Vitamin B2 (Riboflavin)?
Around the same time works well. Folate (B9): With or without food; morning is common to support daytime methylation. Vitamin B2 (Riboflavin): Morning or divided with meals; high doses with food.
How do Folate (B9) and Vitamin B2 (Riboflavin) interact?
Cofactor: Required for the other to do its job. Riboflavin is required to convert folate into its active 5-MTHF form.
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.