Folic acid

Folic acid plays an important role in cell dividing, more precise, it contains in process of DNA replication; just as in protein synthesis, including haemoglobine. 

Folic acid deficit firstly influences cells that share intensively. Erithrocytes belong to that cell class, so folic acid deficit is manifested as megaloblast anemia. This type of anemia, just like the other one, leads to direct reduction of capacities connected to oxygen binding in blood, and in that manner negatively influences on physical abilities.

Groceries with big folic acid contain
Groceries	Amount	Folic acid(µg)
Spinach	1 cup, cooked	260
Lens	½ cup, cooked	180
Avocado	1 medium size	110
Broccoli	1 cup, cooked	80
Green salad	½ cup, cut	80
Beans	½ cup, conserved	65
Orange	1 big	60
Green peas	½ cup	50
Bread, whole wheat grain	2 pieces	30
Peanuts butter	2 spoons	25
Egg	1 big	25
Chicken liver	120g cooked	880

RDA for folic acid is approximately 3µg/kg TM, or about 200µg for men, or 180µg for women, per day. Needs for this vitamine are increased at females and pregnant women.

There are no studies or researches about folate supplementation at athletes.

“Athletes’ nutrition”, Marina Djordjevic Nikic