Thorne 5-MTHF 5 mg Review
Product Focus: Digestion and Bloating
Tier ⓘ
Tier 4 · Rank 7
Tier 4 · Emerging. A promising mechanism or animal data, with thin human evidence so far. Rank 7 within Tier 4 for Digestion and Bloating; 30 of 34 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
15 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
Biohacker Mentions
0 of 10
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Study, Trial or Testing Result Summary
Members Only10 human studies · 3 improved
10 human studies3 improved5 no effect6,429 people studied
No trial has tested folate alone for everyday gas, bloating or irregularity. The strongest evidence comes from pooled placebo-controlled trials in 624 adults with rheumatoid arthritis taking the drug a med. In these trials, low-dose folic or folinic acid, up to 7 milligrams a week, cut stomach and gut side effects such as nausea, vomiting and belly pain by 26% without weakening the drug [1][2]. That is relief from a medicine's side effects, not ordinary digestive comfort. This product gives a different form of folate at a much higher daily amount than those trials, so how the doses compare is unclear. In two studies of adults with irritable bowel syndrome, how much folate people ate was not linked to how bad their symptoms were [3][4]. In a small open-label study of 25 people with lasting belly symptoms after a gut infection, a med plus folic acid for 28 days lowered symptom scores, but the relief faded within a year [5]. In 4,183 teenagers taking a weekly iron and folic acid tablet, belly pain was the most common side effect, though side effects became less common after the first few weeks [6]. Animal and cell studies are never counted.
See all 10 studies →Hide the studies
- Pooling six placebo-controlled trials of 624 adults with rheumatoid arthritis on a med, low-dose folic or folinic acid lowered the risk of stomach and gut side effects by 26% and did not reduce the drug's benefit.Read the study on PubMed (23728635) →
- In six placebo-controlled trials of 624 adults with rheumatoid arthritis taking a med, low-dose folic or folinic acid cut stomach and gut side effects like nausea, vomiting and abdominal pain by 26% compared with placebo.Read the study on PubMed (24737913) →
- In 90 healthy adults eating 0 to 32 grams a day of a fat substitute for 8 weeks, folate status did not change, and all groups reported mild, temporary loose stools, urgency and gas; folate was not tested as a treatment.Olestra dose response on fat-soluble and water-soluble nutrients in humans.
- Adults with self-reported gluten sensitivity on a gluten-free diet had lower than recommended folic acid intake, and their most common gut complaints were wind and bloating.Dietary and symptom assessment in adults with self-reported non-coeliac gluten sensitivity.
- In 102 adults with long-term pancreas inflammation and high blood pressure, adding folic acid with zinc, selenium and omega-3 fats to standard care for 8 weeks improved an antioxidant enzyme measure, but the abstract gives no clear result for digestive symptoms and folic acid was not tested alone.PAIN SYNDROM IN CASES OF PATIENTS WITH A COMBINATION OF CHRONIC PANCREATITIS AND HYPERTENSION: RELATIONSHIPS, INTERACTIO…
- After a Giardia infection, people with lasting belly symptoms who took tetracycline with folic acid for 28 days had a significant drop in symptom scores, but the relief faded within a year; bloating eased in both treatment groups.Effects of albendazole/metronidazole or tetracycline/folate treatments on persisting symptoms after Giardia infection: a…
- Among 4,183 school-going Indian adolescents taking a weekly iron and folic acid tablet, side effects were reported by 25% in the first week and fell to 5% by week three, with abdominal pain the most common side effect.Incidence of Side-effects After Weekly Iron and Folic Acid Consumption Among School-going Indian Adolescents.
- Adults with irritable bowel syndrome ate about the same nutrients as the general population, including slightly more folate, and their folate intake was not linked to how severe their symptoms were.Nutrient intake in patients with irritable bowel syndrome compared with the general population.
- In 155 adults with irritable bowel syndrome, food diaries showed folate intake was low in many participants, and their symptoms were not linked to how much of any nutrient they ate.Intake of fiber and micronutrients in patients with IBS.
- In rats with long-lasting gut pain caused by early-life bowel inflammation, folic acid supplementation reduced pain and lowered gut bacteria that produce hydrogen sulfide; people with irritable bowel syndrome also had lower blood folic acid levels.Folic acid attenuates chronic visceral pain by reducing clostridiales abundance and hydrogen sulfide production.
Review Totals and Summary
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Biohacker Summary
Members Only0 of 10 recommend it
0 of 10 biohackers on our panel recommend it
Most of the panel recommends or uses folate, with five of ten giving a latest position of recommends and the rest neutral. The most common reason is to lower homocysteine, and others cite brain health, mitochondrial function, pregnancy, and fixing a low level. Most who name a form prefer methylfolate over synthetic folic acid because the body can use it directly, and one person's doses were the lower strength once a day, while others paired it with B12, B6, other B vitamins, or a prenatal vitamin. Cautions came from two people: one said many people get muscle tension and anxiety from methylfolate, and another warned that many people overdo it, citing overstimulation when combined with creatine and blood levels that ran too high. Food sources named include dark leafy greens, liver, avocados, and legumes.
See all 10 biohackers →Hide the biohackers
Dr. Mark Hyman · Folate · neutral
- Notes that taking folate can lower homocysteine levels, which has shown health benefits and physical improvements in brain scans in clinical trials.
- Notes that some people may need a little bit extra folate with a supplement.
- Optimized a child's nutrient status with folate, as the child had low folate levels and was not eating greens.
- Notes that a med depletes folate.
- States that folate is a nutritional deficiency that impacts mental health.
- Recounts giving a patient with MCI high-dose methylfolate, along with B12 shots and B6, which completely cured her MCI.
- Recommends folate with vitamin B6 and B12 as supplements with strong evidence for PMS.
- Explains that folate metabolism is very involved in neurotransmitter function and mood, and that folate can be a treatment for some cases of depression, especially for those with MTHFR genetic variants.
- Explains why methylated folate matters and differentiates it from folic acid in the context of prenatal vitamins.
- Recommends folate for male fertility, stating it targets cellular damage.
Dr. Eric Berg · Folate · neutral
- Notes that birth control pills deplete the body of folate, which is needed for the brain to make serotonin.
- Dr. Berg mentions that fermented dairy contains vital nutrients, including folate.
- States that folate is a co-factor or nutrient involved in making melatonin.
- States that if one is deficient in folate, cells cannot repair, and recommends dark leafy green vegetables, liver, and avocados as good sources.
- Mentions that fermented dairy provides vital nutrients such as folate.
- States that Folate (vitamin B9) repairs DNA, helps prevent cancer, and supports melanin production.
- Mentions that eggs contain folate, which is beneficial for methylation, DNA repair, detoxification, and neurotransmitter production, particularly for those with genetic predispositions.
- Mentions a trial where synthetic folate boosted IQs by 25% to 50% compared to a placebo.
- Mentions recommending natural methylfolate for an average person, noting that it handles one pathway, while the synthetic version handles multiple pathways and bypasses absorption barriers.
- Recommends ensuring sufficient folate intake, as a deficiency can cause DNA damage similar to radiation exposure, and suggests getting it from dark leafy green vegetables or liver.
Dave Asprey · Folate · neutral
- States that folate can affect how the body responds to a supplement.
- Recommends methylfolate as a better option than folic acid.
- Dave Asprey notes that 80% of their clients have a problem absorbing certain forms of folate, and when the exact form of folate or folinic acid is dialed in, clients experience shifts, with the brain waking up as one of the first improvements.
- Dave breaks down why a daily stack of taurine, B6, folate, and B12 works for motivation when either ingredient alone doesn't.
- Warns that many people who take methylfolate experience muscle tension and anxiety from it, suggesting it's not always the right form for methylation issues.
- Notes that not everyone can metabolize methylfolate.
- Warns against taking methyl folate, stating that it causes muscle cramping throughout the body and that overmethylating is a nasty sensation.
- States that most people can use methylfolate as their best brain source for making neurotransmitters, and mentions studies showing 15 milligrams was effective for depression with no side effects.
- Explains that methylfolate is the bioactive form of folate required for DNA replication and that deficiency can impair peristaltic activity in the gut.
- Discusses the potential to simulate the effects of adding more methylfolate to a virtual body based on personal genetics.
Ben Greenfield · Folate · recommends
- Recommends methylfolate as an active form of folate that the body can use directly without conversion.
- Recommends bioavailable folate, not synthetic folic acid, as folate deficiencies seem to impact hearing health in older individuals.
- Recommends introducing methylfolate into the diet to address high homocysteine levels.
- Would refine the guidelines to include clearer distinctions between synthetic folic acid and natural folate.
- Notes that some people do better on certain forms of B12, B complexes, SAM E, and methylated folates, specifically five methyl folates, for methylation.
- Notes that magnesium requires co-factors like B12 and folate to work, and BiOptimizers has considered these nutrients to help lower homocysteine levels and protect against DNA damage, promoting better health and longevity.
- Warns of folate deficiency on a carnivore diet, as it is low in meat but found in organ meats like liver, heart, kidney, and thymus glands.
- Ben recommends treating methylation deficits with bioavailable sources of natural folic acid like methylfolate or methyl tetrahydrofolate.
- Recommends looking for methyl tetrahydrofolate (MTHF) as an alternative to folic acid in supplements and foods, as it does not cause the negative effects associated with synthetic folic acid.
- Ben discusses the debate on folic acid versus methyltetrahydrofolate, agreeing with Ivor that folate or MTHF is the preferred form.
Dr. Rhonda Patrick · Folate · recommends
- Recommends ensuring adequate methyl folate intake, ideally through a prenatal vitamin, for women preparing for IVF.
- Notes that dark leafy greens are a great source of folate.
- States that for his mother, who is homozygous for MTHFR, methyl folate along with a high dose B supplement is necessary to prevent her homocysteine and blood pressure from going high.
- Dr. Patrick mentions that her smoothie is rich in folate, which is required for producing thymine and prevents DNA strand breaks.
- Has experimented with L-methylfolate in the past to lower homocysteine, as he is a poor methylator.
- Dr. Patrick states that studies have shown supplementing with 5-methyltetrahydrofolate can successfully circumvent some shortcomings of MTHFR gene polymorphisms and lower homocysteine levels.
- Dr. Patrick states that her smoothie, containing spinach, has around 480 micrograms of folate, which is essential for the incorporation of thymine into DNA and is very important in regulating epigenetics.
- Dr. Patrick states that adequate levels of folate have been shown to prevent cancer, and conversely, inadequate levels can damage DNA, which is known to cause cancer.
- Dr. Rhonda Patrick discusses folic acid vs. folate.
- Ensured she was getting a ton of folate up to a year before pregnancy to help with baby development.
Thomas DeLauer · Folate · recommends
- Recommends taking methylfolate as a methylated form of B vitamin for mitochondrial function.
- Recommends methylfolate as a runner-up for insulin resistance, especially for individuals with the MTHFR variant, as it directly enters the methylation cycle without conversion.
- Mentions folate as a critical B vitamin for reducing homocysteine.
- Lists folate as a metal donor found in green leafy vegetables, liver, and legumes, especially sprouted legumes.
- Mentions methylfolate as the usable form that folic acid is converted into in the human body.
- Suggests that avocados' high folate content helps break down homocysteine, increasing circulation and energy to the brain, which reduces neuroinflammation and positively impacts mood.
- States that macadamia nut oil is higher in Folate (B9), which is associated with metabolism and neurological functions.
- Recommends supplementing with good amounts of folate (Vitamin B9) for telomere regeneration and stabilization, citing a study where it prevented telomere damage from sleep deprivation.
- Mentions that Folate (Vitamin B9), along with Vitamin B12, regulates communication between the gut microbiome and the host, suggesting attention to it for synergistic communication.
- Recommends natural folates like B9 from vegetables, stating they are critical for metabolic function and proper glucose metabolism.
Siim Land · Folate · neutral
- States that Homocysteine levels can often be improved through adequate folate intake.
- Notes that Brian's folate levels are over 20, which is too high and above the reference range, possibly due to supplementation.
- Warns that many people are overdosing on methyl folate, which can contribute to overstimulation when combined with creatine.
- Notes that folate resulted in negative effects on epigenetic age, meaning it increased epigenetic age.
- Takes methylfolate, and his levels were 'off the charts' and 'maxed out' at 24, in an effort to reduce homocysteine.
- Personally needs more methyl folate.
- States that glycine synthesis is dependent on carbohydrate and folate, and that converting serine to glycine requires the unmethylated form of folate, thus requiring a high folate intake.
- Folate is a methyl donor that can be obtained from leafy green vegetables and is important for DNA methylation.
- Warns against excessively pushing methylation forward by simply taking supplemental folate and B12, as it doesn't lead to living forever and can have reasons for concern.
- Mentions folate as a nutraceutical with anti-thrombotic potential, increasing cyclic GMP.
Andrew Huberman · Folate · recommends
- States that B12, folate, and iron are essential to mitochondrial function and if deficient, mitochondria will not function properly, which is consistent with the mitochondrial theory of neuropsychiatric disorders.
- Recommends taking methyl folate as part of methylated B vitamins to lower homocysteine levels and reduce cardiovascular risk.
- Takes methyl folate because elevated levels of homocysteine are associated with negative outcomes, and taking methyl folate is known to lower homocysteine. This might lower ADMA and SDMA and raise nitric oxide synthesis, potentially impacting vascular disease.
- Discusses folate as a potential factor in mitigating cancer risk, particularly in relation to alcohol consumption.
- Recommends the consumption of folate and other B vitamins, especially B12, as it has been shown to partially decrease cancer risk in people who ingest alcohol, though it does not completely offset it.
- Discusses L-5-Methyltetrahydrofolate as a novel pain relief compound and mentions it in the context of a protocol for pain.
- Explains that 5-methyltetrahydrofolate (5-MTHF) is now being used as a strategy to increase endogenous SAMe levels, as it is a precursor molecule necessary for its conversion.
- Recommends Methylfolate as part of methylated B vitamins to lower homocysteine and reduce cardiovascular risk.
Peter Attia · Folate · recommends
- Highlights folate supplementation as a significant practical progress in nutrition science, which has radically reduced spinabifida.
- Takes Jarrow methylfolate to keep homocysteine levels below nine, taking the lower of two available strengths once a day.
- Takes Jarrow methylfolate, a methylated version, once a day at the lower of two strengths, to keep homocysteine levels below nine.
- Mentions that in a mouse model for obesity, the amount of folate given to the mother mouse during pregnancy affects the epigenetics of her offspring, leading to changes in coat color and obesity.
- Personally takes methylfolate to help get homocysteine into the desired zone and prefers the Jarrow brand.
- Takes methyl folate as a supplement.
- Considers 400 micrograms of methylfolate in a typical supplement to be reasonable and more than sufficient, but notes that if it doesn't fix homocysteine, the deficit lies elsewhere.
- Uses and vouches for Jarrow's combined lozenge of methylfolate and methyl B12, stating they choose specific supplements because they know they work and are verified by blood tests.
Bryan Johnson · Folate · recommends
- Recommends supplementing with folate for brain health for both the mother and the baby during pregnancy.
RAL Summary
Members OnlyTier 4 for Digestion and Bloating
Folate only reduced gut side effects of a med in people with rheumatoid arthritis, and it showed no link to irritable bowel symptoms, so the evidence for everyday digestion is thin [1][3]. No reviews were counted to confirm any benefit.
- Emerging: not enough evidence to rank higher yet.
Where the evidence disagrees: 5 of the 10 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Digestive system
Possible side effects: In a large study of teenagers taking iron with folic acid, belly pain was the most common side effect, and it became less common after the first weeks. No reviews were available to add more.
Supplement Facts
Folate 8.3 mg DFE
Supplement Facts
Serving Size 1 Capsule(s)
Servings Per Container 60
Amount Per Serving% Daily Value
| Folate | 8.3 mg DFE |
Other ingredients: Microcrystalline Cellulose, Hypromellose, Leucine, Silicon Dioxide.
Directions: Suggested use: Take 1 capsule one to two times daily or as recommended by your health-care practitioner.
Barcode (UPC) 693749132011 · Label source: NIH label database · Report a label change
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- Folate vs Folic Acid: What the Studies Show About Each FormArticle · Oct 29, 2026
- How to Improve Gut Health Naturally: Fiber, Foods and the Probiotic Strains With Human TrialsArticle · Sep 15, 2026
Graded November 5, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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