Population-based research across age groups has examined folate status, muscle and endurance performance, and other factors, with evidence including a systematic review and many studies. Evidence shows that folate supplements reduce the risk of deficiency, though getting enough folic acid remains a public-health concern in some groups.
For public health guidance, adults should consume 400 mcg of folic acid daily. Women planning pregnancy should take 4,000 mcg daily. Taking folic acid before and during pregnancy helps prevent neural tube defects, including spina bifida, based on recommendations informed by National Academies and disease control guidance. Folic acid fortification in the US began in 1998. A previous pregnancy affected by neural tube defects may carry increased risk and warrants advice from a healthcare provider.
Folate (Vitamin B9) for Muscle Growth: The Role in Athletic Performance
Folate is a B vitamin that plays an important role in training support, performance, recovery, avoiding injury, and overall health for endurance and power athletes. Proper nutrition and supplementation, such as with Quatrefolic® active folate, are essential to support recovery.
Despite the clear importance of nutrition, studies reveal that many athletes fail to meet the recommended intake for micronutrients, and most people, including athletes, may not obtain enough folate from diet alone.
Cross-sectional studies consistently show that a significant percentage of athletes are not achieving optimal dietary intake levels. For example, one study showed that 54.7% of endurance athletes did not consume the recommended amount of folate, potentially putting their performance at risk, highlighting the value of folate-rich foods and folate-fortified foods as practical intake sources.
Folate’s Impact on Athletic Performance
Folate offers several key benefits for athletes, supporting both physical and mental performance, such as:
- Enhanced Mental Function: Folate aids in producing neurotransmitters such as dopamine, serotonin, and noradrenaline, improving cognitive function and processing.
- Cardiovascular Health: Folate regulates homocysteine metabolism, supporting heart health and overall cardiovascular function.
- Energy Metabolism: Folate is a key nutrient in red blood cell synthesis and enhances oxygen transport, which is crucial for improving endurance performance and amino acid use that helps support muscle mass.
- Muscle Growth and Recovery: Folate supports muscle tissue formation (myogenesis), and folate plays a role in skeletal muscle cell development while improving blood flow to muscles, enhancing muscle growth, strength, and recovery after exercise.
The benefits of folic acid for performance are supported by many studies. But folate is easier for the body to use than folic acid as it does not need to go through the conversion step in the body. Also, a significant percentage of the population cannot fully absorb folic acid due to a genetic polymorphism.
Discover all the advantages of Quatrefolic®, the essential nutrient for athletes looking to optimize their performance and recovery.
Deep Dive into Folate as a B Vitamin
Folate, also known as vitamin B9, includes dietary folate from foods and folic acid, the synthetic form; it is a water-soluble essential nutrient that plays a crucial role in many physiological processes in the body, such as healthy cell growth, skeletal muscle cell development, DNA synthesis, red blood cell formation, DNA methylation, and metabolism involving methylenetetrahydrofolate reductase. When diet alone is not providing enough of this B vitamin, consuming folate through foods or supplements can help close the gap. Dietary sources of folate include leafy greens, dark green vegetables, beans, lentils, and citrus fruit. Foods such as bread and cereals are commonly fortified with folic acid.
Folate and folic acid dietary supplements may help improve vitamin B9 status, but a healthcare professional should guide dose, as well as discuss possible adverse effects and interactions with vitamin B12, since folate deficiency can contribute to megaloblastic anemia, fatigue, weakness, muscle weakness, reduced function, and elevated plasma homocysteine levels.
