We can't tell you a dose as we don't know your Folate levels.
In answer to the other question: L-methylfolate is the bioactive form of Folate in the body. Folic acid is the precursor chemical to the bioactive form which is synthesized in the Liver. Around 40% of the population don't convert Folic acid into its bioactive form as efficiently as others requiring higher doses. The use of L-methylfolate avoids this issue as it is already in it's bioactive form.
Folate supplements are also recommended for women who intend on getting pregnant and throughout the first trimester of pregnancy when the nervous system is taking shape and developing. it is well know to prevent/reduce the incidence of neural tube defects (spina bifida) in human embryos.
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