Folate (vitamin B9, folic acid) C
Corrects deficiency and supports erythropoiesis, but does not improve performance
Citable fact
«Folate (vitamin B9, folic acid)» — evidence level C. Dosage: 400 mcg per day for adults as synthetic folic acid; in pregnancy 400-600 mcg. The upper level for the synthetic form is 1000 mcg per day: above that a B12 deficiency is masked and neurological damage progresses. Therapeutic doses for deficiency - only as prescribed by a physician. Source: PMID 37358750, permanent link to the source in the list below.
How it works
Tetrahydrofolate carries one-carbon groups: nucleotide synthesis, methylation, conversion of homocysteine to methionine. It is necessary for cell division and red blood cell formation.
Dosage and intake
400 mcg per day for adults as synthetic folic acid; in pregnancy 400-600 mcg. The upper level for the synthetic form is 1000 mcg per day: above that a B12 deficiency is masked and neurological damage progresses. Therapeutic doses for deficiency - only as prescribed by a physician.
Daily with food. If deficiency is suspected, B12 deficiency is ruled out first so as not to mask neurological damage.
Forms
Folic acid and methylfolate (5-MTHF) have been studied; methylfolate is preferable with the MTHFR polymorphism, but there are no proven sports advantages.
What is confirmed
- Corrects megaloblastic anemia and normalizes homocysteine levels
- Supports erythropoiesis together with vitamin B12
- Needed during periods of active cell division
Adverse effects and limitations
- Synthetic folic acid above 1000 mcg per day masks B12 deficiency
- Does not replace B12: with isolated intake, neurological damage progresses
- In those taking anticonvulsants, high doses may reduce their effectiveness - as prescribed by a physician
Interactions
- Methotrexate and other antifolates - a direct interaction
- Anticonvulsant drugs - a possible reduction in their effectiveness
Who must not use it
- Under 18 years: Dietary intake is usually sufficient; supplements - as indicated.
- Pregnancy and lactation: 400-600 mcg per day is recommended for everyone planning pregnancy; higher doses - as prescribed by a physician.
- vitamin B12 deficiency
- taking methotrexate
- epilepsy and anticonvulsant therapy
- alcohol dependence
Sources
- Considerations for the Consumption of Vitamin and Mineral Supplements in Athlete Populations · Peeling P, Sim M, McKay AKA · Sports medicine (Auckland, N.Z.), 2023 · PMID 37358750
- Micronutrients and athletic performance: A review · Beck KL, von Hurst PR, O'Brien WJ · Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 2021 · PMID 34662692
See also
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