Can Folsäure help with Sport?

Folic acid (vitamin B9) is crucial for cell division, DNA synthesis, and red blood cell formation. In sports, it is sometimes claimed to improve oxygen transport and recovery. However, the evidence is weak: for athletes without a deficiency, folic acid supplementation does not enhance performance. A deficiency can occur due to high training demands or poor diet, but routine blood tests are more informative than blind supplementation. High doses (>1 mg/day) can mask vitamin B12 deficiency, especially in vegans. MyBody-X tests can measure folate levels, but interpretation requires a doctor. Marketing claims of folic acid as a 'performance booster' lack robust scientific support. Bottom line: supplementation is only beneficial if a deficiency is confirmed; otherwise, a folate-rich diet (kale, spinach, legumes) suffices.