When Should I Take Folate, Morning or Night? Finding Your Best Time for Supplementation

October 27, 2025 •

4 min read

With nearly 50% of pregnancies in the U.S. being unplanned, experts recommend that all women of childbearing age take folic acid daily. When considering a supplement, a common question arises: when should I take folate, morning or night? The answer depends more on consistency and personal tolerance than on a specific time of day.

Quick Summary

The ideal time to take folate is a personal choice based on consistency and tolerance. While absorption is highest on an empty stomach, taking it with food can prevent nausea. Morning intake is often suggested to avoid sleep disruption, but evening is also effective as no significant circadian variation exists. Personal health factors should guide the decision.

Key Points

Consistency is Key: The most important factor for folate supplementation is taking it consistently every day, regardless of the time.
Morning vs. Evening Absorption: Folic acid (the synthetic form) absorbs most efficiently on an empty stomach, which often means morning, but absorption is still very high when taken with food.
Mitigating Side Effects: If you experience nausea or other gastrointestinal upset, taking folate with a meal (morning or night) can help prevent these side effects.
Energy & Sleep: Some individuals find that B vitamins can be stimulating, so a morning dose may be preferred to avoid potential sleep disruption.
Folate vs. Folic Acid: Naturally occurring folate and synthetic folic acid have different absorption profiles. Some people with genetic variations may benefit from activated folate (5-MTHF) instead of folic acid.
No Circadian Effect: A study found no significant difference in the effectiveness of folate absorption between morning and evening, reinforcing that timing is a personal preference.

Understanding Folate vs. Folic Acid

Before diving into the best time to take your supplement, it's important to understand the difference between folate and folic acid. Folate is the naturally occurring form of vitamin B9, found in foods like leafy greens, broccoli, and legumes. Folic acid is the synthetic, man-made version of B9 used in dietary supplements and fortified foods.

Folic acid is more stable than natural folate and is almost 100% bioavailable when taken on an empty stomach. However, the body must convert folic acid into a usable form, 5-methyltetrahydrofolate (5-MTHF), which can be an issue for some people with a specific genetic variation (MTHFR polymorphism). For these individuals, supplements containing activated folate (5-MTHF) may be more beneficial, and the absorption dynamics might differ slightly.

The Impact of Timing and Food on Absorption

The timing of your folate or folic acid supplement is generally flexible, but there are some nuances regarding absorption that can influence your decision.

Empty Stomach for Higher Absorption: For folic acid, absorption is most efficient on an empty stomach, with nearly 100% bioavailability. Some experts recommend taking water-soluble vitamins like folic acid first thing in the morning with a glass of water.
With Food for Better Tolerance: If you experience stomach upset, nausea, or bloating, taking your supplement with a meal can help reduce these side effects. While absorption is slightly reduced when taken with food (around 85%), it is still highly effective and may be more tolerable for some individuals.
Consistency over Specific Timing: The most critical factor is not the specific time of day but rather taking the supplement consistently every day to maintain steady levels in your body. Establishing a daily routine is key to ensuring you don't miss a dose.

Should You Take Folate in the Morning?

Many people opt for a morning dose, and there are several reasons why this might be a good choice for you:

Morning Routine: Tying your supplement intake to an established morning habit, like your first meal or coffee, makes it easier to remember.
Energy and Metabolism: As part of the B-complex family, folate is involved in energy metabolism. Some nutritionists suggest taking B vitamins in the morning to avoid potential stimulation that could disrupt sleep.
Absorption with Empty Stomach: If you prefer maximum absorption, taking your supplement on an empty stomach in the morning before breakfast is the most efficient method for folic acid.

Is an Evening Dose Right for You?

Taking your folate at night is also a perfectly valid option, especially for those who find it more convenient or helpful for managing specific symptoms:

No Circadian Rhythm Impact: A 2005 study found no significant evidence of a circadian variation in folate pharmacokinetics, meaning the time of day doesn't affect its effectiveness.
Reduced Nausea: For pregnant individuals dealing with morning sickness, taking the supplement at night might help mitigate nausea. Similarly, if your supplement causes mild stomach upset, taking it with or after dinner can help.
Less Interference: For individuals taking other medications or supplements that might interact with folate, a bedtime dose may offer a way to separate intake times.

How to Personalize Your Folate Schedule

The right time to take your supplement depends on your individual needs and lifestyle. Here is a comparison to help you decide:


Factor	Morning Intake	Evening Intake
Absorption (Folic Acid)	Potentially higher on an empty stomach before breakfast.	Effective, especially with food, though absorption might be slightly lower.
Consistency	Can be easily linked to a morning routine like breakfast.	Can be easily linked to an evening routine like dinner or bedtime.
Potential Side Effects	May cause some mild energy or metabolic effects that could disrupt sleep for sensitive individuals.	Can be a good option for those experiencing morning sickness or nausea.
Food Interaction	Can be taken on an empty stomach or with food to ease potential GI upset.	Often taken with dinner, which can be helpful if you experience mild side effects.
Convenience	Best for people with consistent morning routines.	Best for people who forget morning supplements or want to avoid morning sickness.

Conclusion: Prioritize Consistency Over Timing

While morning is often cited as a favorable time to take B vitamins, the core takeaway for folate is that consistency is paramount. The most important thing is to take your supplement every day. Whether you decide to take it in the morning with breakfast or in the evening with dinner, developing a habit that you can stick to is what will ensure you maintain adequate levels of this vital nutrient. If you are pregnant, planning for pregnancy, or have a specific health condition, consult with your healthcare provider to determine the best schedule and dosage for your needs. They can offer personalized advice based on your health status and any other medications you may be taking.

For more detailed nutritional information, you can visit the NIH Office of Dietary Supplements.

Simple Steps to Choose Your Timing

Assess Your Routine: Think about which part of your day is most consistent. Do you always eat breakfast or is dinner a more reliable fixture in your day? Link your supplement to that habit.
Consider Your Tolerance: If you have experienced any stomach upset from supplements in the past, consider taking folate with a meal. If you tolerate supplements well, an empty stomach may offer slightly better absorption.
Factor in Pregnancy: If you are pregnant and experiencing morning sickness, experiment with taking your supplement at different times of the day to see what works best.
Monitor Your Sleep: For the small minority of people who find B vitamins stimulating, moving your dose to the morning may be helpful if you notice any changes in sleep patterns.
Talk to a Professional: When in doubt, always discuss your supplementation with a healthcare provider, especially if you have other medical conditions or take other medications.

Frequently Asked Questions

Yes, you can absolutely take folate at night. For most people, there is no significant difference in effectiveness or absorption between taking it in the morning or at night. It is a good strategy for those who experience nausea from supplements or find it easier to remember in the evening.

Yes, taking supplemental folic acid on an empty stomach (with water) results in nearly 100% absorption. Taking it with food reduces absorption slightly to about 85%, but this difference is often not clinically significant for most people and taking it with food can prevent stomach upset.

For some sensitive individuals, B vitamins can be stimulating and may potentially disrupt sleep if taken too late in the day. However, this is not a universal experience. If you notice any issues with your sleep after starting a folate supplement, consider switching to a morning dose.

While absorption is slightly more efficient on an empty stomach, the most important factor is consistency. Taking it with food is perfectly acceptable and may be preferred if you experience any gastrointestinal discomfort.

No, for most purposes, the timing recommendations are the same. Activated folate is already in a form the body can use, but consistency is still the most critical factor for maintaining steady levels.

Pregnant women should prioritize consistency. If morning sickness makes taking the supplement difficult in the morning, switching to a time of day when nausea is less severe, such as the evening, is a good strategy. Consulting with a healthcare provider is also recommended.

To ensure you take your folate consistently, link it to an existing daily habit. This could be taking it with breakfast, after brushing your teeth at night, or with another meal. Placing the bottle in a visible location, like next to your toothbrush or coffee maker, can also help.