- Folate supports red blood cell production and helps prevent neural tube defects.
- You can take folic acid any time of day—consistency matters most.
- Check with your provider if you’re on medications that could interact with folic acid.
If you’ve ever stared at a bottle of folic acid and wondered whether taking it first thing in the morning or right before bed makes a difference, you’re not alone. Many of us focus on picking a high-quality supplement but don’t stop to ask: when is the best time to take it? Believe it or not, the timing of your vitamins can significantly affect how well your body absorbs and uses key nutrients.
In this article, explore everything you need to know about folate supplements, from whether timing really matters, to how to boost your body’s absorption, to simple ways to get more from your meals. With insights from registered dietitians, you’ll learn exactly how to make your folate supplement work hardest for you.
What Is Folate?
Folate is an essential B vitamin (B9) that your body depends on for some of its most important jobs. It helps build DNA and other genetic material and supports the production of healthy red blood cells. When you don’t get enough, you can develop a type of anemia that leaves you feeling tired and weak.
For some people, getting enough folate from food alone can be challenging. This is especially true during periods of rapid growth, like pregnancy. “Folate is a key nutrient necessary for the development of a fetus’s neural tube, which forms the brain and spinal cord,” says Toby Amidor, M.S., RD. Because folate plays such a critical role in preventing neural tube defects, health care providers strongly recommend that anyone who could become pregnant take a daily supplement. In supplements, you’ll typically find folic acid, the synthetic form of folate.
Morning vs. Evening
When it comes to the best time to take folic acid, the answer is refreshingly simple: it doesn’t really matter. Folic acid is a water-soluble vitamin, meaning your body absorbs it easily and doesn’t store it for long periods. Unlike fat-soluble vitamins, which are best taken with a meal containing fat for optimal absorption, water-soluble vitamins like folic acid can be taken at any time of day, with or without food.
What does matter is consistency. Taking your supplement at the same time every day helps you build a routine and makes it less likely you’ll forget a dose. “When it comes to folic acid, the key is really consistency,” says Liz Shaw, M.S., RDN, CPT. “Taking it at a time you’ll actually remember builds this into a habit.” Whether that’s with your morning breakfast or right before bed, choose a time that fits seamlessly into your daily schedule.
Other Factors Affecting Absorption
While the time of day isn’t a major concern, a few other factors can influence how well your body absorbs and uses folic acid.
Taking It with Food
Folic acid can be taken with or without food, but some people may experience mild stomach upset when taking supplements on an empty stomach. If this happens to you, try taking your folic acid with a small meal or snack. This can help buffer your stomach and reduce the risk of any discomfort without negatively impacting absorption.
Nutrient and Drug Interactions
Certain medications can interfere with how your body uses folate, including certain antiepileptic, anti-inflammatory and chemotherapy drugs. If you are taking any prescription medications, it’s a good idea to check in with your health care provider about your supplement routine to avoid any potential interactions.
On the other hand, some nutrients actually enhance folate’s effectiveness. Vitamin B12, for example, works hand in hand with folate to produce red blood cells and support proper iron function. That’s why many B-complex supplements will include both of these nutrients.
Certain Health Conditions
Certain health conditions can also affect how well your body absorbs folate. People with malabsorptive disorders—like celiac disease or inflammatory bowel disease (IBD)—may have difficulty absorbing nutrients from both food and supplements. Some individuals also have a genetic variation (MTHFR) that reduces their ability to convert folic acid into its active form. In these cases, a health care provider may recommend a different form of folate, such as L-methylfolate.
Food Sources of Folate
Supplements are a reliable way to meet your folic acid needs, but you can also get folate naturally through a variety of foods. Many grain products are even fortified with folic acid, which can help boost your overall intake. As Amidor notes, “While a supplement is often recommended, especially for certain populations like women of childbearing age and pregnant women, a food-first approach is always a great foundation for good health.”
Here are some excellent food sources of folate:
- Beef liver (3 ounces, cooked): 54% Daily Value
- Spinach (½ cup, boiled): 33% DV
- Black-eyed peas (½ cup, boiled): 26% DV
- Fortified rice (½ cup, cooked): 22% DV
- Asparagus (4 spears, boiled): 22% DV
- Brussels sprouts (½ cup, boiled): 20% DV
- Fortified spaghetti (½ cup, cooked): 19% DV
- Romaine lettuce (1 cup, shredded): 16% DV
- Avocado (½ cup, raw): 15% DV
- Broccoli (½ cup, chopped): 13% DV
- White bread (1 slice): 13% DV
- Kidney beans (½ cup, canned): 12% DV
Our Expert Take
So, what’s the final word? The best time to take your folic acid supplement is simply the time you’ll remember to take it each day. The research does not show a significant difference between taking folic acid in the morning or evening, says Shaw. Consistency is what truly matters for maintaining adequate levels in your body.
Instead of worrying about the clock, focus on creating a consistent habit. Pay attention to other factors, like taking it with a small snack if it upsets your stomach and being aware of potential medication interactions. Pairing a reliable supplement routine with a folate-rich diet will help you meet your daily needs.
As always, speak with your health care provider before starting any new supplement. They can help you choose the right dose and make sure it’s a safe, supportive part of your overall wellness plan.
