B vitamins B: For athletes and active people

B vitamins B: For athletes and active people

1. Overview of group B vitamins and their roles

B vitamins are a complex of eight water -soluble vitamins, each of which plays a unique and important role in maintaining health and well -being, especially among athletes and people leading an active lifestyle. These vitamins work synergetically, ensuring the optimal functioning of various body systems. Unlike fat -soluble vitamins, B vitamins do not accumulate in the body in significant quantities, so their regular intake with food or additives is extremely important.

1.1. Tiamin (b1): Energy and nervous system

Tiamin, or vitamin B1, plays a key role in the metabolism of carbohydrates, turning them into the energy necessary to maintain activity. It is also important for the normal functioning of the nervous system and muscles, which is especially important for athletes subjected to intensive physical exertion.

• Functions:
  • Connection of carbohydrates into energy (ATP).
  • Maintaining the health of the nervous system.
  • Participation in the work of muscles.
  • Metabolism of amino acids with an extensive chain (BCAA).
• The benefits for athletes:
  • Improving energy metabolism.
  • Reducing fatigue.
  • Support for neuromuscular coordination.
• Sources: Pork, whole grain products, legumes, nuts, seeds.
• Deficiency: Tiamin deficiency can lead to fatigue, irritability, muscle weakness and even more serious neurological problems. In athletes, the deficit can manifest itself in a decrease in endurance and deterioration of performance.
• Recommendations: The recommended daily dose (RSD) for adults is 1.2 mg for men and 1.1 mg for women. Athletes, especially engaging in sporting endurance, may need more.
• Special comments: Alcohol can interfere with the absorption of thiamine, so people who consume alcohol may require an additional intake of this vitamin.

1.2. Riboflavin (B2): Energy and cell growth

Riboflavin, or vitamin B2, is necessary for the release of energy from food, as well as for the growth and restoration of cells. It plays an important role in the metabolism of fats, proteins and carbohydrates, as well as in maintaining the health of the skin, eye and nervous system.

• Functions:
  • Release of energy from food.
  • Cell growth and restoration.
  • Metabolism of fats, proteins and carbohydrates.
  • Maintaining the health of the skin and eyes.
• The benefits for athletes:
  • Improving energy metabolism.
  • Acceleration of recovery after training.
  • Maintaining the health of the skin exposed to the sun and sweat.
• Sources: Dairy products, eggs, meat, herbs, enriched cereals.
• Deficiency: Riboflavin deficiency can appear in cracks in the corners of the mouth (angular heit), inflammation of the tongue (glossitis), photophobia and dermatitis. In athletes, the deficit can slow down restoration and reduce performance.
• Recommendations: RSD for adults is 1.3 mg for men and 1.1 mg for women.
• Special comments: Riboflavin is sensitive to light, so the products containing riboflavin should be stored in a dark place.

1.3. Niacin (b3): Energy and cholesterol

Niacin, or vitamin B3, plays an important role in energy metabolism, participating in more than 400 enzymatic reactions. It also helps to maintain a healthy level of cholesterol and improves blood circulation.

• Functions:
  • Energy metabolism.
  • Synthesis of fatty acids and cholesterol.
  • Improving blood circulation.
  • Maintaining skin health.
• The benefits for athletes:
  • Improving energy metabolism.
  • Reduction in cholesterol (in certain cases and under the supervision of a doctor).
  • Improving blood flow to the muscles.
• Sources: Meat, fish, poultry, peanuts, mushrooms, enriched cereals.
• Deficiency: Niacin deficiency can lead to Pellagra, characterized by dermatitis, diarrhea and dementia. In mild cases, the deficiency can manifest itself in fatigue, headaches and loss of appetite.
• Recommendations: RSD for adults is 16 mg for men and 14 mg for women.
• Special comments: Reception of large doses of niacin can cause redness of the skin (niacin flash).

1.4. Pantotenic acid (B5): Energy and hormones

Pantotenic acid, or vitamin B5, is necessary for the synthesis of coenzyme A (COA), which plays a key role in energy metabolism. It also participates in the synthesis of hormones and cholesterol.

• Functions:
  • Synthesis coenzima a (COA).
  • Energy metabolism.
  • Synthesis of hormones.
  • Cholesterol synthesis.
• The benefits for athletes:
  • Improving energy metabolism.
  • Support for adrenal glands (stress reduction).
• Sources: Widely distributed in food, especially in meat, eggs, milk, vegetables and whole grains.
• Deficiency: Pantothenic acid deficiency is rare, since it is contained in many foods. Symptoms of deficiency may include fatigue, headaches and sleep disturbances.
• Recommendations: Adequate consumption (AP) for adults is 5 mg.
• Special comments: Pantotenic acid is usually well tolerated even in large doses.

1.5. Pyridoxin (B6): protein and hemoglobin

Pyridoxine, or vitamin B6, plays an important role in the metabolism of proteins, carbohydrates and fats. It is also necessary for the synthesis of hemoglobin, carrying oxygen in the blood, and to maintain the health of the nervous system.

• Functions:
  • Metabolism of proteins, carbohydrates and fats.
  • Hemoglobin synthesis.
  • Maintaining the health of the nervous system.
  • The synthesis of neurotransmitters (for example, serotonin and dopamine).
• The benefits for athletes:
  • Improving the metabolism of proteins necessary for muscle restoration.
  • Increase oxygen delivery to the muscles.
  • Maintaining the health of the nervous system, reducing the risk of seizures.
• Sources: Meat, fish, poultry, legumes, nuts, seeds, bananas, potatoes.
• Deficiency: Pyridoxine deficiency can lead to anemia, dermatitis, depression and convulsions. In athletes, the deficit can slow down restoration and reduce performance.
• Recommendations: RSD for adults is 1.3 mg for people aged 19-50 years. People over 50 are required more (1.7 mg for men and 1.5 mg for women).
• Special comments: Reception of large doses of pyridoxine (more than 100 mg per day) for a long time can lead to damage to nerves (neuropathy).

1.6. BIOTIN (B7): Energy and hair

Biotin, or vitamin B7, is necessary for the metabolism of carbohydrates, fats and proteins. It also plays an important role in maintaining the health of the skin, hair and nails.

• Functions:
  • Metabolism of carbohydrates, fats and proteins.
  • Maintaining health, hair and nails.
• The benefits for athletes:
  • Improving energy metabolism.
  • Maintaining the health of hair and skin exposed to sweat and sun.
• Sources: Eggs, liver, nuts, seeds, sweet potatoes.
• Deficiency: Biotin’s deficiency is rare, since it is produced by bacteria in the intestines. Symptoms of deficiency may include hair loss, dermatitis and neurological problems.
• Recommendations: AP for adults is 30 μg.
• Special comments: Raw egg protein contains avidine, which is associated with biotin and prevents its absorption. In the heat treatment of eggs, avidine is denatured, and biotin becomes affordable for assimilation.

1.7. Folic acid (b9): cells and DNA

Folic acid, or vitamin B9, is necessary for the growth and division of cells, as well as for DNA synthesis. It is especially important for pregnant women, as it helps to prevent defects in the nervous tube in the fetus.

• Functions:
  • Cell growth and division.
  • DNA synthesis.
  • The formation of red blood cells.
• The benefits for athletes:
  • Maintaining healthy growth and recovery of cells.
  • Maintaining healthy hematopoiesis.
• Sources: Dark green leafy vegetables, legumes, citrus fruits, enriched cereals.
• Deficiency: Folic acid deficiency can lead to megaloblastic anemia, fatigue, weakness and irritability.
• Recommendations: RSD for adults is 400 μg.
• Special comments: Folic acid can mask vitamin B12 deficiency.

1.8. Cobalamin (b12): nerves and blood

Cobalamine, or vitamin B12, is necessary for the health of the nervous system and for the formation of red blood cells. He also plays an important role in the metabolism of fats and proteins.

• Functions:
  • Maintaining the health of the nervous system.
  • The formation of red blood cells.
  • Metabolism of fats and proteins.
• The benefits for athletes:
  • Maintaining the health of the nervous system.
  • Improving oxygen delivery to muscles.
• Sources: Only animal products, such as meat, fish, poultry, eggs and dairy products. Vegetarians and vegans need to take vitamin B12 additives.
• Deficiency: Cobalamine deficiency can lead to pernicious anemia, nerves damage and cognitive problems.
• Recommendations: RSD for adults is 2.4 μg.
• Special comments: Vitamin B12 requires an internal factor produced in the stomach for absorption. Some people, especially the elderly, may have problems with the assimilation of vitamin B12.

2. The need for vitamins of group B for athletes and active people

Athletes and people who lead an active lifestyle have an increased need for group B vitamins for several reasons:

• Increased energy costs: Physical activity increases the need for energy, and B vitamins play a key role in energy metabolism.
• Increased protein metabolism: For the restoration and growth of muscles, athletes require more protein, and vitamin B6 is necessary for protein metabolism.
• Increased blood volume: Physical activity can increase the volume of blood, and vitamins B12 and folic acid are necessary for the formation of red blood cells.
• Loss of vitamins with later: Water -soluble vitamins, including group B vitamins, can be lost with later during training.
• Stress increase: Intensive training can cause stress, and group B vitamins help maintain the adrenal gland function and reduce stress.

2.1. Factors affecting the need for vitamins of group b

• Sport: Types of endurance, such as marathon running and triathlon, require more energy and, therefore, more vitamins of group B.
• Training intensity: The more intense the training, the higher the need for vitamins of group B.
• Diet: An unbalanced diet that limits certain foods can lead to a deficiency of B vitamins B.
• Age: Older people can have problems with the assimilation of B vitamins B.
• Health status: Certain diseases and conditions, such as alcoholism, intestinal diseases and some drugs, can affect the absorption of vitamins of group B.

3. Symptoms of deficiency of group B vitamins in athletes

The deficiency of group B vitamins can be manifested by various symptoms that can negatively affect the performance and health of the athlete.

• Fatigue and weakness: The most common symptoms of deficiency of vitamins of group B.
• Muscle weakness: The deficiency of thiamine and other vitamins of group B can lead to muscle weakness and decrease in endurance.
• Irritability and depression: B vitamins play an important role in the work of the nervous system, and their deficiency can lead to irritability, depression and other neurological problems.
• Bad appetite: B vitamins deficiency can reduce appetite and lead to weight loss.
• Skin and hair problems: Riboflavin, niacin and biotin’s deficiency can cause skin and hair problems, such as dermatitis, hair loss and cracks in the corners of the mouth.
• Anemia: The deficiency of vitamins B12 and folic acid can lead to anemia, reducing the delivery of oxygen to the muscles.
• Nervous disorders: Vitamin B12 deficiency can cause nerves damage and neurological problems.

4. Sources of group B vitamins in nutrition

To ensure sufficient receipt of group B vitamins, it is necessary to adhere to a balanced diet that includes a variety of food.

• Whole grain products: Whole grain bread, brown rice, oatmeal and other whole -grain products are good sources of thiamine, niacin and other vitamins of group B.
• Meat, poultry and fish: Meat, poultry and fish are excellent sources of vitamins B12, B6, Niacin and Riboflavin.
• Dairy products: Dairy products, such as milk, yogurt and cheese, contain riboflavin and vitamin B12.
• Eggs: Eggs are a good source of biotin, riboflavin and vitamin B12.
• Legumes: Legumes, such as beans, lentils and peas, are good sources of folic acid, thiamine and niacin.
• Nuts and seeds: Nuts and seeds contain thiamine, niacin and other B vitamins B.
• Dark green leafy vegetables: Dark green leafy vegetables, such as spinach, cabbage and broccoli, are good sources of folic acid.
• Fruits: Some fruits, such as bananas and avocados, contain vitamin B6.

5. Addresses of group b vitamins: when they are necessary

In most cases, a balanced diet provides a sufficient receipt of group B vitamins. However, in some situations, reception of additives may be necessary.

• Vegetarians and vegans: Vitamin B12 is found only in animal products, so vegetarians and vegans need to take vitamin B12 additives.
• People with intestinal diseases: Intestinal diseases can prevent the absorption of group B vitamins, so they may require additives.
• Elderly people: Older people can have problems with the assimilation of group B vitamins, so they may need to receive additives.
• Athletes subject to intensive training: Athletes subject to intensive training may need more B vitamins than they can get from food, so they can be useful for additives.
• People taking certain drugs: Some drugs may affect the absorption of B vitamins, so they may require additives.

5.1. Types of B vitamins B vitamins

• Complex of B vitamins B: Contains all eight B vitamins in different doses.
• Separate B vitamins B: Contain only one B vitamin in a certain dose.

5.2. Dosage of B vitamins

The dosage of group B vitamins depends on individual needs and health status. It is important to consult a doctor or nutritionist before taking the additives of vitamins of group B.

5.3. Safety for taking B vitamins B vitamins

B vitamins are usually safe when taking in recommended doses. However, taking large doses of some vitamins of group B can cause side effects.

• Niacin: Reception of large doses of niacin can cause redness of the skin (niacin flash).
• Pyridoxin: Reception of large doses of pyridoxine for a long time can lead to damage to nerves (neuropathy).

6. The interaction of group B vitamins with other nutrients and drugs

B vitamins can interact with other nutrients and drugs.

• Alcohol: Alcohol may prevent the assimilation of thiamine and other vitamins of group B.
• Some drugs: Some drugs, such as contraceptive tablets and antibiotics, can affect the absorption of vitamins of group B.
• Vitamin C: Vitamin C can improve the absorption of folic acid.
• Iron: Vitamin B12 is necessary for the absorption of iron.

7. Recommendations for optimizing the consumption of group B vitamins for athletes

• Adhere to a balanced diet: Use a variety of food products rich in B. B. vitamins.
• Consider your individual needs: The need for vitamins of group B can vary depending on the sport, intensity of training and health status.
• Consider the possibility of taking additives: If you cannot get enough group B vitamins from food, consider the possibility of taking additives.
• Consult a doctor or nutritionist: Before taking the additives of B vitamins, consult a doctor or a nutritionist.
• Avoid taking large doses of B vitamins B: Reception of large doses of some vitamins of group B can cause side effects.
• Be attentive to interactions: B vitamins can interact with other nutrients and drugs.

8. Conclusion (conditional)

B vitamins play an important role in maintaining the health and performance of athletes and people who lead an active lifestyle. To ensure sufficient receipt of group B vitamins, it is necessary to adhere to a balanced diet, take into account your individual needs and, if necessary, accept additives. It is important to consult a doctor or a nutritionist before taking B vitamins adds to determine the optimal dosage and avoid side effects.

9. Table of sources of group B vitamins in food products

Vitamin	Food
B1	Pork, whole grain products, legumes, nuts, seeds
B2	Dairy products, eggs, meat, herbs, enriched cereals
B3	Meat, fish, poultry, peanuts, mushrooms, enriched cereals
B5	Widely widespread, especially in meat, eggs, milk, vegetables and whole grains
B6	Meat, fish, poultry, legumes, nuts, seeds, bananas, potatoes
B7	Eggs, liver, nuts, seeds, sweet potatoes
B9	Dark green leafy vegetables, legumes, citrus fruits, enriched cereals
B12	Only animal products (meat, fish, poultry, eggs, dairy products)

10. table of recommended daily doses of B vitamins

Vitamin	RSD (men)	RSD (women)
B1	1.2 mg	1.1 mg
B2	1.3 mg	1.1 mg
B3	16 mg	14 mg
B5	5 mg (ap)	5 mg (ap)
B6	1.3 mg (19-50 years) / 1.7 mg (older than 50 years)	1.3 mg (19-50 years) / 1.5 mg (older than 50 years)
B7	30 Mkg (AP)	30 Mkg (AP)
B9	400 mcg	400 mcg
B12	2.4 μg	2.4 μg

Note: AP – adequate consumption.

This extensively covers the subject. Remember to consult with a healthcare professional before making significant changes to your diet or supplement regimen.