Pay attention to B vitamins
They are essential particularly for athletes as they allow energy release in the body and support the metabolism of carbohydrates, fats and proteins [1]. Physically active individuals usually have to supplement vitamin B12 (as its deficiency causes weakness and tiredness), vitamin B6 and niacin.
Research indicates that daily intake of less than a third of the recommended daily intake for several B vitamins (B1, B2 and B6) and vitamin C (see HERE for more details about its role in the athlete’s diet) may result in a significant reduction of VO2max (which is a universal indicator of physical capacity) and anaerobic threshold (being the intensity of physical exercise that causes fast, nonlinear accumulation of lactic acid in blood), even when other vitamins are supplemented. This reduction takes place within less than 4 weeks [2].
What are the effects of B vitamins in the body?
- Vitamin B1
Thiamine (another name of vitamin B1) plays an active role in the carbohydrate and protein metabolic processes. It’s one of the elements that transform glucose to energy that is essential for our brain and muscles to function. It also plays a role in ATP (energy carrier) formation, which is why its deficiency will be experienced as a reduction in physical performance.
Products that are rich in vitamin B1 include for example: yeast, cereals, pork, lentils, salmon and liver.
- Vitamin B2
Also called riboflavin. It has an effect on eyesight, skin, hair and nails. What’s important for athletes, it plays a role in normal functioning of the immune system. It is also indispensable for vitamins B3 and B6 to work.
Products that are rich in vitamin B2 include for example: beef liver, cereals, almonds, soya milk, salmon, yoghurt and dairy products.
- Vitamin B3
That is, niacin. It is another component that participates in ATP formation. Moreover, it is responsible for the synthesis of hormones, e.g. oestrogen, progesterone, testosterone, insulin or cortisol. Vitamin B6 also helps to lower cholesterol levels.
Products that are rich in vitamin B3 include for example: cereals, beef liver, chicken breast, salmon, canned tuna, almonds and avocado.
- Vitamin B5
This means its active form, i.e. coenzyme A, that takes part in carbohydrate, protein and fat metabolism as well as cholesterol and vitamin A and D synthesis (more details about the versatile effects of vitamin D can be found HERE). Active individuals should sleep well and take care of their overall health, and vitamin B5 contributes to just that.
Products that are rich in vitamin B5 include for example: cereals, yeast, beef liver, avocado, wild salmon, eggs, pork, potatoes, dairy and sweet potatoes.
- Vitamin B6
It’s thanks to this vitamin that amino acids acquire energy. It also helps replenish muscle glycogen reserves, i.e. the “fuel” that gives muscles energy during workouts. It is particularly recommended to people who train intensively as pyridoxine (a different name for vitamin B6) is responsible for energy production [3].
Products that are rich in vitamin B6 include for example: yeast, oat flakes, salmon, beef liver, bananas, avocado, potatoes and lentils.
- Vitamin B7
Biotin is especially useful for young athletes, because it contributes to proper development of the body. Vitamin B7 also helps the body to keep the right blood glucose level and—together with vitamin K—is responsible for the blood clotting process.
Products that are rich in vitamin B7 include for example: liver, eggs, salmon, avocado, beef and yeast.
- Vitamin B9
This is folic acid. It is very important for athletes as it participates in red blood cell formation, and their numbers can decrease when practicing endurance sports.
Products that are rich in vitamin B9 include for example: lentils, beef liver, avocado, yeast, beans, almonds, spinach, broccoli and green beans.
- Vitamin B12
Its effects on the body are invaluable. This refers to physically active people in particular as this vitamin supports DNA synthesis, contributes to red blood cell formation and helps maintain their adequate levels, and takes part in tissue regeneration. Moreover, it has a positive effect on the skeletal and nervous systems. Unfortunately, it is practically non-existent in plant products, which is why vegans should monitor its level regularly and use supplements when needed, according to the doctor’s recommendations.
Products that are rich in vitamin B12 include for example: mussels, beef liver, cereals, salmon, beef and eggs.
Scientists believe that vitamin deficiencies have a particularly negative impact on athletes. They reduce general performance, cause weakness and make workouts ineffective in terms of desired results. That is why you must remember to have regular check-ups, and take additional vitamins after consulting with your doctor. It’s better to supplement only what the body really needs, because excessive supplementation may bring more harm than good.
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References:
[1] [2] [3] Williams MH. Dietary supplements and sports performance: introduction and vitamins. J Int Soc Sports Nutr. 2004 Dec 31;1(2):1-6. doi: 10.1186/1550-2783-1-2-1. PMID: 18498619; PMCID: PMC2129136.
Vilma Ruddock, Useful Charts of Vitamin B Rich Foods, https://www.lovetoknowhealth.com/diet-and-nutrition/vitamin-b-rich-foods, access: 18.01.2023.