PLAY
Vitamin B12 is required for healthy red blood cell formation, DNA synthesis, and nervous system function. Folate is also involved in these key biological processes. Insufficiency of these vitamins may lead to changes in red blood cell size and impaired function, which may ultimately affect energy levels, neurological function, and digestive health. (source, source)
Vitamin B12 insufficiency negatively impacts performance by impairing red blood cell formation, reducing oxygen delivery to tissues, and leading to fatigue, decreased endurance, and impaired nervous system function, which can cause reduced coordination and muscle weakness. Folate insufficiency, which worsens these effects, can further compromise performance by altering red blood cell size and function. Addressing this deficiency can enhance red blood cell production, improve oxygen transport, and boost overall energy levels, resulting in better physical performance and faster recovery.
Supplement with a Vitamin B complex: Consuming folate and vitamin B12 increases concentrations of both in the blood. (source, source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin daily.
