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Folate (vitamin B9) is an essential water-soluble vitamin that plays a central role in DNA synthesis, repair, and methylation — processes that underpin cell division, red blood cell production, and gene expression regulation. (source) It is a critical cofactor in the one-carbon metabolism pathway, working in concert with vitamin B12 and other B vitamins to support methylation reactions throughout the body.
For performance, folate is directly tied to the rate of red blood cell synthesis and the maintenance of oxygen-carrying capacity. (source) Folate deficiency can cause megaloblastic anemia — large, dysfunctional red blood cells with reduced oxygen delivery efficiency — which leads to fatigue, reduced VO2 max, and impaired recovery. (source)
