Is Folsäure useful for Sport?

Folate (vitamin B9) is crucial for cell division, DNA synthesis, and red blood cell formation – all processes relevant to athletic performance. A deficiency can impair oxygen delivery and recovery. However, in well-nourished athletes without proven deficiency, supplemental folic acid shows no clear performance benefit. Some mechanistic studies suggest folate may improve nitric oxide bioavailability, potentially enhancing blood flow, but the evidence is weak and inconsistent. Additionally, high folate intake can mask vitamin B12 deficiency, a concern especially for vegans or older athletes. Most athletes meet their needs through a balanced diet (leafy greens, legumes). A blood test for folate (e.g., in MyBody-X VitalCheck Basic) can help rule out deficiency before supplementing. Without deficiency, extra intake is not recommended and may carry risks. Evidence: mechanistic; no strong human performance data.