Evidence check: Folsäure in the context of Sport

Folic acid (vitamin B9) is crucial for DNA synthesis, red blood cell production, and homocysteine metabolism. In sports, it is often linked to improved oxygen delivery and recovery. Evidence is moderate: some studies show benefits for endurance athletes with low baseline folate, but no consistent performance enhancement in well-nourished individuals. High doses can mask vitamin B12 deficiency, potentially leading to neurological issues. Therefore, testing folate status (e.g., serum folate, homocysteine) before supplementation is recommended. Most research focuses on endurance sports; data for strength or team sports are limited. Caveat: supplemental folic acid differs from natural food folate, and genetic variants (e.g., MTHFR) can affect conversion. Routine supplementation without confirmed deficiency is not evidence-based.