Folate (B9)
Works with B12 in red blood cell production. Important for oxygen-carrying capacity and cell repair.
Why it matters
Folate is a water-soluble B vitamin essential for DNA synthesis, cell division, and the production of red blood cells. It works in close partnership with vitamin B12 folate deficiency can cause megaloblastic anaemia, where red blood cells are large but dysfunctional and cannot carry oxygen effectively. The body cannot store large amounts of folate, making regular dietary intake important.
For endurance athletes
Adequate folate supports the oxygen-carrying capacity athletes depend on and helps manage the rapid cell turnover that occurs during heavy training. Female athletes of reproductive age have higher requirements. Athletes on methotrexate or other folate antagonists should discuss supplementation with their doctor.
Signs of deficiency
- ·Fatigue and weakness
- ·Pale skin
- ·Shortness of breath on effort
- ·Mouth sores
- ·Poor concentration
Best food sources
- ·Dark leafy greens (spinach, asparagus)
- ·Legumes and lentils
- ·Avocado
- ·Fortified cereals
- ·Broccoli and Brussels sprouts
- ·Citrus fruits
Track Folate (B9) automatically
MOVE logs micronutrients from every food you eat and shows sport-specific context alongside your numbers.