B vitamins B: For athletes and active people

B vitamins B: For athletes and active people

1. The role of group B vitamins in the body: Review

B vitamins are a complex of eight water -soluble vitamins that play a critical role in maintaining health and optimal functioning of the body. Their collective action covers a wide range of metabolic processes, including the transformation of food into energy, maintaining the nervous system, the formation of red blood cells and DNA synthesis. Unlike fat -soluble vitamins, B vitamins do not accumulate in significant quantities in the body, so regular consumption is extremely necessary to maintain the optimal level. For athletes and people leading an active lifestyle, the needs of group B vitamins are usually increased due to increased energy exchange and more intensive consumption of these nutrients during physical activity.

1.1. Tiamin (B1): the key to carbohydrate metabolism

Tiamin, also known as vitamin B1, plays a central role in the metabolism of carbohydrates, being a necessary cofactor for several enzymes involved in the breakdown of glucose. Glucose is the main source of energy for muscles during physical exercises, so sufficient consumption of thiamine is critical to maintain high performance. It also participates in amino acid metabolism with an extensive chain (BCAA), which play an important role in muscle restoration after training.

• The mechanism of action: Thiamine turns into thiaminepyroophyfosphate (TPP), which is a cofactor for enzymes, such as pyruvate dehydrogenesic complex (PDH) and alpha-astholutaratarathedehydrogenate complex (α-kgdh) participating in the Krebs cycle.
• Tiamine deficit: Tiamin deficiency can lead to a violation of glucose metabolism, a decrease in the energy level, fatigue, muscle weakness and neurological disorders, such as Beri-Buri’s disease.
• Tiamin sources: The rich sources of thiamine include whole grain products (brown rice, oatmeal), pork, legumes (lentils, beans), nuts and seeds.
• Recommended dose: The recommended daily norm (RSN) of thiamine is 1.2 mg for men and 1.1 mg for women. Athletes, especially those involved in endurance sports, may need more.

1.2. Riboflavin (B2): Energy and antioxidant protection

Riboflavin, or vitamin B2, is an important component of coffeections of the Flavmononucleotide coofers (FMN) and Flavidenindinindinucleotide (FAD), which are involved in many redox reactions necessary for the production of energy. It plays a key role in the metabolism of carbohydrates, fats and proteins, as well as in the functioning of the antioxidant system of the body.

• The mechanism of action: FMN and FAD are involved in the transfer of electrons in the respiratory chain of mitochondria, which is necessary for the production of ATP (adenosinerifosfate) – the main form of energy for cells. Riboflavin also helps to restore glutathione, an important antioxidant that protects cells from damage to free radicals formed during intense training.
• Fisheries deficiency: Riboflavin deficiency can lead to inflammation of the mucous membranes (glossitis, cheloz), skin problems, fatigue and worsening sports results.
• Riboflavin sources: Good sources of riboflavin include dairy products, eggs, meat (especially liver and kidneys), green leafy vegetables (spinach, broccoli) and enriched cereals.
• Recommended dose: Riboflavin RB is 1.3 mg for men and 1.1 mg for women. Athletes subject to high physical exertion may need higher doses.

1.3. NiaCin (B3): skin health and energy exchange

Niacin, or vitamin B3, exists in two forms: nicotinic acid and nicotinamide. He is the precursor of the coherents of nicotinydenindinindinukeleotide (NAD+) and nicotinindinindinindinocleotidfosphate (NADP+), which participate in more than 400 enzymatic reactions, including metabolism of carbohydrates, fats and proteins, as well as in the synthesis of DNA and restoration of cells. Niacin also plays an important role in maintaining the health of the skin and nervous system.

• The mechanism of action: NAD+ and NADP+ are involved in the reactions of oxidation-recovery in the respiratory chain of mitochondria, contributing to the production of energy. Niacin can also improve the lipid profile, reducing the level of “poor” cholesterol (LDL) and increasing the level of “good” cholesterol (HDL).
• Niacina deficiency: The severe deficiency of niacin leads to Pellagra, characterized by dermatitis, diarrhea and dementia. A less pronounced deficiency can cause fatigue, weakness, headaches and digestive problems.
• Sources of Niacin: Good sources of niacin include meat (especially poultry and fish), peanuts, mushrooms, whole grains and enriched cereals. The body can also synthesize niacin from the amino acid of tryptophan.
• Recommended dose: NiaCin RSN is 16 mg for men and 14 mg for women. Taking high doses of niacin in the form of nicotinic acid can cause redness of the skin (Flush).

1.4. Pantotenic acid (B5): Metabolism and hormones

Pantotenic acid, or vitamin B5, is a component of coherent A (COA), which plays a central role in the metabolism of carbohydrates, fats and proteins. COA is necessary for the production of energy from these macronutrients, as well as for the synthesis of cholesterol, fatty acids and hormones.

• The mechanism of action: COA is involved in the Crebs cycle, converting the pyrowat into acetyl-Coa, which is then used to produce energy. Pantotenic acid is also important for the synthesis of adrenal hormones, such as cortisol, which plays a role in the reaction of the body to stress.
• Pantothenic acid deficiency: The deficiency of pantothenic acid is rare, since it is widespread in food products. Symptoms of deficiency may include fatigue, headaches, insomnia and numbness of the arms and legs.
• Sources of pantothenic acid: Good sources of pantothenic acid include meat (especially the liver), eggs, mushrooms, avocados, broccoli and whole grain products.
• Recommended dose: The adequate level of pantothenic acid consumption is 5 mg per day for adults.

1.5. Pyridoxine (B6): proteins, brain and immunity

Pyridoxine, or vitamin B6, is a group of compounds, including pyridoxine, pyridoxal and pyridoxamine. It plays an important role in amino acid metabolism, is involved in the synthesis of neurotransmitters (serotonin, dopamine, norepinephrine) and hemoglobin, and also supports the immune function.

• The mechanism of action: Vitamin B6 is a cofactor for more than 100 enzymes involved in the metabolism of proteins, carbohydrates and fats. It is necessary for the transformation of a tripophane into niacin and serotonin, as well as for the synthesis of hemoglobin, which transfers oxygen in the blood. Vitamin B6 also plays a role in maintaining the immune function, supporting the production of lymphocytes.
• Pyridoxine deficiency: Vitamin B6 deficiency can lead to anemia, skin rashes, neurological disorders (depression, cramps) and weakening of the immune function.
• Sources of pyridoxine: Good sources of vitamin B6 include meat (especially poultry and fish), bananas, potatoes, chickpeas, nuts and whole grain products.
• Recommended dose: Vitamin B6 RSN is 1.3 mg for adults aged 19-50 years. After 50 years, the need increases to 1.7 mg for men and 1.5 mg for women. Athletes consuming a large amount of protein may require a larger amount of vitamin B6.

1.6. Biotin (B7): Beauty and Metabolism

Biotin, or vitamin B7, plays an important role in the metabolism of carbohydrates, fats and proteins. It is a cofactor for enzymes involved in carboxylation necessary for the synthesis of fatty acids, gluconeogenesis (the formation of glucose from non-carb sources) and amino acid metabolism with an extensive chain (BCAA). Biotin is also known for its role in maintaining the health of hair, skin and nails.

• The mechanism of action: Biotin is a cofactor for enzymes, such as pyruvatkarboxylase, acetyl-CoA-carboxylase and propionil-CoA-carboxylase, which participate in key metabolic tracks.
• Biotin deficiency: Biotin deficiency is rare, since it is produced by bacteria in the intestines and is contained in many foods. Symptoms of deficiency may include hair loss, skin rashes, neurological disorders and fatigue.
• Sources of biotin: Good sources of biotin include eggs (especially yolk), liver, nuts, seeds, avocados, salmon and sweet potatoes.
• Recommended dose: The adequate level of biotin consumption is 30 mcg per day for adults.

1.7. Folic acid (B9): DNA and cell growth

Folic acid, or vitamin B9, is an important nutrient necessary for the synthesis of DNA, cell division and growth. It is especially important during pregnancy to prevent defects in the nervous tube in the fetus. Folic acid also plays a role in the metabolism of homocysteine, amino acids, the increased level of which is associated with the risk of cardiovascular diseases.

• The mechanism of action: Folic acid turns into tetrahydrofolat (ThF), which is a cofactor for enzymes involved in the synthesis of DNA and RNA, as well as in amino acid metabolism. It is also necessary to turn homocysteine ​​into methionine, which helps to reduce the level of homocysteine ​​in the blood.
• Folic acid deficiency: Folic acid deficiency can lead to megaloblastic anemia (the formation of large, immature red blood cells), fatigue, weakness, ulcers in the mouth and depression. In pregnant women, folic acid deficiency increases the risk of defects in the nerve tube in the fetus.
• Folic acid sources: Good sources of folic acid include green leafy vegetables (spinach, Romen salad), legumes (lentils, beans), asparagus, avocados, broccoli and enriched cereals.
• Recommended dose: RSN folic acid is 400 μg of dietary equivalent of a folate (DFE) for adults. Pregnant women are recommended to consume 600 mcg DFE per day.

1.8. Cobalamin (b12): nerves and blood

Cobalamin, or vitamin B12, is a unique vitamin containing cobalt. It is necessary for the normal functioning of the nervous system, the formation of red blood cells and DNA synthesis. Vitamin B12 also plays a role in the metabolism of homocysteine.

• The mechanism of action: Vitamin B12 is a cofactor for enzymes involved in the metabolism of fatty acids and amino acids, as well as in DNA synthesis. It is necessary to maintain the myelin shell, which protects the nerve fibers and provides the normal transmission of nerve impulses. Vitamin B12 is also necessary to turn homocysteine ​​into methionine.
• Cobalamin deficiency: Vitamin B12 deficiency can lead to pernicious anemia (an autoimmune disease in which the body cannot absorb vitamin B12), neurological disorders (numbness, tingling problems with coordination), fatigue, weakness and depression. Vegetarians and vegans are at risk of vitamin B12 deficiency, since it is mainly found in animal products.
• Sources of cobalamine: Good sources of vitamin B12 include meat (especially the liver), fish, eggs and dairy products. Vegetarians and vegans should use enriched products or additives of vitamin B12.
• Recommended dose: RSN vitamin B12 is 2.4 mcg per day for adults.

2. B vitamins and physical activity: special needs

Athletes and people who lead an active lifestyle have increased needs for group B vitamins in comparison with people leading a sedentary lifestyle. This is due to an increased energy exchange, more intense breakdown of carbohydrates, fats and proteins, as well as with increased stress that the body experiences during training.

2.1. Increased energy exchange and the needs for vitamins b

Physical activity increases the body’s need for energy. B vitamins play a key role in the metabolism of carbohydrates, fats and proteins, converting them into energy. The more energy the body consumes, the more vitamins of group B he needs to maintain the optimal energy level.

2.2. Muscle restoration and protein synthesis: role B6 and B12

After intense training, the muscles need restoration and regeneration. Vitamin B6 plays an important role in the metabolism of amino acids necessary for the synthesis of protein and the restoration of muscle tissue. Vitamin B12 is also important for the synthesis of DNA and cell division, which is necessary for the restoration of damaged cells.

2.3. Antioxidant protection: Riboflavin and others

Intensive training increase the formation of free radicals in the body, which can damage cells and slow down restoration. Riboflavin (B2) is involved in the restoration of glutathione, a powerful antioxidant that protects the cell from damage by free radicals. Other B vitamins also indirectly support antioxidant protection, participating in the metabolic processes necessary to maintain cell health.

2.4. Support for the nervous system: Tiamine, Niacin, B6 and B12

B vitamins play an important role in maintaining the health of the nervous system, which is necessary to coordinate movements, transmit nerve impulses and regulate muscle function. Thiamine, niacin, vitamin B6 and vitamin B12 are necessary for the normal functioning of the nervous system and the prevention of neurological disorders, such as fatigue, irritability and reducing concentration of attention.

2.5. Decrease in fatigue: all vitamins of group B

Fatigue is a common problem among athletes and active people. B vitamins play an important role in maintaining the energy level and reducing fatigue. The deficiency of any of the vitamins of group B can lead to fatigue, weakness and a decrease in performance.

3. Sources of B vitamins B: Diet and additives

B vitamins can be obtained from various food sources, as well as from food additives. A balanced diet rich in various products, as a rule, provides a sufficient amount of B vitamins B. However, in some cases, for example, with intense training, a vegetarian or vegan diet, additional reception of group B vitamins in the form of additives may be required.

3.1. Food sources of group b vitamins

A variety of diet, including the following products, can provide sufficient consumption of group B vitamins:

• Whole grain products: Brown rice, oatmeal, whole grain bread.
• Meat: Beef, pork, bird, fish.
• Eggs: Especially the yolk.
• Dairy products: Moloko, yogurt, cheese.
• Legumes: Lentils, beans, peas.
• Nuts and seeds: Sunflower seeds, almonds, walnuts.
• Green sheet vegetables: Spinach, broccoli, salad Roman.
• Fruits: Bananas, avocado.
• Mushrooms: Various species.

3.2. B vitamins adds: when are they necessary?

Reception of B vitamins Bimulation can be useful in the following cases:

• Intensive training: Athletes engaged in intensive training may have increased needs for group B vitamins, which are difficult to satisfy only at the expense of the diet.
• Vegetarian and vegan diet: Vegetarians and vegans are at risk of vitamin B12 deficiency, which is mainly contained in animal products. It can also be useful to accept additives of other vitamins of group B.
• Limited diet: People who adhere to strict diets or having food restrictions may not receive a sufficient amount of group B vitamins from food.
• Some diseases: Some diseases, such as Crohn’s disease, celiac disease and alcoholism, can violate the absorption of vitamins of group B.
• Medication: Some drugs can reduce the level of group B vitamins in the body.
• Elderly age: With age, the absorption of B vitamins can worsen.

3.3. Selection of B vitamins adds: what you need to know

When choosing the additive of group B vitamins, it is important to consider the following factors to take into account:

• Composition: Make sure that the supplement contains all eight B vitamins in adequate doses.
• Form: B vitamins are available in various forms, such as tablets, capsules, liquids and powders. Choose the form that is most convenient for you.
• Quality: Choose additives from reliable manufacturers who test their products for quality and cleanliness.
• Consultation with a doctor: Before taking the additives of B vitamins, it is recommended to consult a doctor, especially if you have any diseases or you take medications.

3.4. Possible side effects and warnings

B vitamins are water -soluble, so excess is usually excreted from the body in urine. However, taking high doses of some vitamins of group B can cause side effects:

• Niacin (B3): High doses of nicotinic acid can cause redness of the skin (Flush), itching and nausea.
• Vitamin B6: Reception of very high doses of vitamin B6 for a long time can lead to neurological disorders.

In general, group B vitamins are safe subject to recommended doses. However, before taking additives, it is always recommended to consult a doctor.

4. Optimization of the consumption of group B vitamins to achieve sports results

To achieve optimal sporting results, it is important to optimize the consumption of group B vitamins. This includes a balanced diet rich in group B vitamins, as well as, if necessary, reception.

4.1. Balanced diet: the basis of health and sports achievements

A balanced diet is the basis for health and sports achievements. Make sure your diet includes a sufficient amount of whole -grain products, meat, fish, eggs, dairy products, legumes, nuts, seeds, green leafy vegetables and fruits.

4.2. Accounting for individual needs

The needs for vitamins of group B can vary depending on the intensity of training, type of sports, gender, age, health status and dietary preferences. It is important to consider these factors when planning your diet and reception of additives.

4.3. Uniform distribution of consumption during the day

Since group B vitamins are water -soluble and do not accumulate in the body, it is recommended to distribute their consumption evenly during the day.

4.4. Interaction with other nutrients

B vitamins interact with other nutrients, such as minerals and other vitamins. It is important to ensure sufficient consumption of all necessary nutrients for the optimal functioning of the body.

4.5. Health monitoring and making adjustments

Regular monitoring of health status and timely introduction of adjustments to the diet and reception of additives will help maintain the optimal level of group B vitamins and achieve high sports results.

5. Conclusion

B vitamins play a critical role in maintaining health and optimal functioning of the body, especially for athletes and people leading an active lifestyle. Sufficient consumption of group B vitamins is necessary to maintain the energy level, restoration of muscles, antioxidant protection and the normal functioning of the nervous system. A balanced diet rich in group B vitamins, and, if necessary, the reception can help optimize the consumption of group B vitamins and achieve high sports results. It is important to remember the need to consult a doctor or a qualified nutritionist to determine individual needs and develop an optimal nutrition plan.