B vitamins B: For athletes and active people

B vitamins B: For athletes and active people

The role of group B vitamins in the body: General review

B vitamins are water -soluble organic compounds that perform critically important functions in the metabolism of energy, neurotransmission, DNA and RNA synthesis, as well as maintaining the health of the nervous system. Unlike fat -soluble vitamins, B vitamins do not accumulate in the body in significant quantities and should regularly come with food or additives. Eight vitamins are traditionally attributed to group B: thiamine (B1), riboflavin (B2), Niacin (B3), pantotenic acid (B5), Pyridoxine (B6), BIRTIN (B7), folic acid (B9) and cobalamin (B12). Each of these vitamins plays a unique role, but they often work synergistically, supporting each other in the implementation of various biochemical processes.

Why are group B vitamins important for athletes and active people

For people leading an active lifestyle and playing sports, the need for vitamins of group B is increasing. This is due to several factors:

• Increased energy exchange: Physical activity increases the rate of metabolism, requiring more B vitamins to convert carbohydrates, fats and proteins into energy.
• Restoration of fabrics: Intensive training lead to microtrauma of muscle tissue. B vitamins are involved in the processes of restoration and regeneration of fabrics, contributing to faster recovery after training.
• Neuromuscular function: B vitamins play an important role in maintaining the health of the nervous system and ensuring an effective connection between the brain and muscles. This is critical of coordination of movements, strength and endurance.
• Synthesis of red blood cells: Some vitamins of group B, especially B12 and folic acid, are necessary for the production of red blood cells that carry oxygen to the muscles. A sufficient amount of red blood cells provides adequate muscle supply with oxygen, which increases productivity and reduces fatigue.
• Reduced level of homocysteine: An increased level of homocysteine in the blood is associated with an increased risk of cardiovascular disease. B vitamins B (B6, B12 and folic acid) help to maintain a normal level of homocysteine.
• Support for the immune system: Intensive training can temporarily weaken the immune system. B vitamins, especially B6, play a role in maintaining the health of the immune system, helping to protect the body from infections.

B vitamins deficiency: symptoms and consequences for athletes

The deficiency of group B vitamins can be manifested by various symptoms that can negatively affect sports results. It is important to note that symptoms of deficiency can be non -specific and can be associated with other conditions. Therefore, for the exact diagnosis of deficiency of B vitamins, a doctor’s consultation and the appropriate blood tests are required.

General symptoms of group B vitamins include:

• Fatigue and weakness: Reducing the energy level and increased fatigue are common symptoms of deficiency of vitamins of group B.
• Muscle weakness and cramps: The lack of B vitamins can disrupt the neuromuscular function, leading to muscle weakness, convulsions and reducing coordination.
• Loss of appetite and weight loss: Some B vitamins play a role in the regulation of appetite and metabolism of nutrients. Deficiency can lead to loss of appetite and weight loss.
• Nervousness and irritability: B vitamins are important for the health of the nervous system. Deficiency can manifest itself with nervousness, irritability, anxiety and depression.
• Skin and hair problems: B vitamins deficiency can lead to skin problems such as dermatitis, acne and dryness. Hair loss and fragility of nails can also be observed.
• Anemia: The deficiency of vitamins B12 and folic acid can lead to megaloblastic anemia, which is characterized by enlarged and immature red blood cells.
• Numbness and tingling in the limbs: Vitamin B12 deficiency can cause damage to the nerves, leading to numbness and tingling in the arms and legs.
• Slow healing of wounds: B vitamins are involved in tissue restoration processes. The deficit can slow down the healing of wounds and other damage.
• Reduced performance: In general, the deficiency of group B vitamins can lead to a decrease in performance, increasing the restoration time and increased risk of injuries in athletes.

Detailed consideration of each vitamin group B: role, sources and recommended doses for athletes

1. TIAMIN (Vitamin B1)

• Role: Tiamine plays a key role in the metabolism of carbohydrates, and also participates in the functioning of the nervous system and muscles. It is necessary for decarboxylation of alpha coat acids, which is an important stage in energy exchange.
• Sources: Whole grain products (brown rice, oatmeal), legumes (beans, peas), nuts, seeds, pork, liver.
• Recommended daily dose (RSD): For adults 1.2 mg for men and 1.1 mg for women. Athletes, especially those who consume a lot of carbohydrates, may require more thiamine. The recommended dose for athletes can be from 1.5 to 2 mg per day.
• Deficiency: Symptoms of thiamine deficiency include fatigue, weakness, irritability, loss of appetite, constipation, muscle weakness and neurological problems, such as peripheral neuropathy. In severe cases, Tiamin deficiency can lead to Beri-Berie’s disease.
• Specific advantages for athletes: It improves carbohydrate metabolism, provides energy during training, supports the function of the nervous system.

2. Riboflavin (vitamin B2)

• Role: Riboflavin is necessary for the metabolism of fats, proteins and carbohydrates. He also plays a role in antioxidant protection, maintaining the function of glutation of reductase, an enzyme that helps protect cells from oxidative stress. Riboflavin is part of Flavronononucleotide (FMN) and Flavideninindininucleotide (FAD), coofers participating in many redox reactions.
• Sources: Dairy products, eggs, meat, liver, green leafy vegetables (spinach, broccoli), enriched cereals.
• RSD: For adults, 1.3 mg for men and 1.1 mg for women. Athletes, especially those who train intensively, may require more riboflavin. The recommended dose for athletes can be from 1.4 to 1.8 mg per day.
• Deficiency: Symptoms of riboflavin deficiency include cracks in the corners of the mouth (angular stomatitis), tongue inflammation (glossitis), dermatitis, photosensitivity and anemia.
• Specific advantages for athletes: Improves energy metabolism, participates in antioxidant protection, supports the health of the skin and mucous membranes.

3. Niacin (Vitamin B3)

• Role: Niacin is necessary for the metabolism of energy, the synthesis of fatty acids and cholesterol, as well as the functioning of the nervous system. It is part of the nicotinindenindininicleotide (above) and nicotinindinindininicoleotidfosphate (NDF), coofers participating in many metabolic processes.
• Sources: Meat (especially liver and poultry), fish (tuna, salmon), peanuts, mushrooms, enriched cereals. The body can also synthesize niacin from the amino acid of tryptophan.
• RSD: For adults 16 mg for men and 14 mg for women. Athletes, especially those who perform high -intensity exercises, may need more niacin. The recommended dose for athletes can be from 18 to 20 mg per day.
• Deficiency: Symptoms of niacin deficiency include Pellagra, which is characterized by dermatitis, diarrhea and dementia. Other symptoms of deficiency include fatigue, weakness, loss of appetite and headaches.
• Specific advantages for athletes: It improves energy metabolism, is involved in the synthesis of fatty acids, and supports the health of the nervous system. Warning: High doses of niacin can cause redness of the skin (tides) and other side effects. Caution should be observed when taking niacin additives.

4. Pantotenic acid (vitamin B5)

• Role: Pantotenic acid is necessary for the synthesis of coherent A (COA), which plays a key role in the metabolism of carbohydrates, fats and proteins. It also participates in the synthesis of hormones, cholesterol and neurotransmitters.
• Sources: Widely distributed in food products, including meat, eggs, milk, whole grain products, legumes, vegetables (broccoli, avocados).
• RSD: Not installed. Adequate consumption (AP) for adults is 5 mg per day. Athletes may need a little more, but usually enough consumption from a variety of diet.
• Deficiency: The deficiency of pantothenic acid is rare, since it is widespread in food products. Symptoms of deficiency may include fatigue, headaches, irritability, numbness and tingling in the arms and legs.
• Specific advantages for athletes: Improves energy metabolism, participates in the synthesis of hormones, supports the health of the nervous system.

5. Pyridoxine (vitamin B6)

• Role: Pyridoxine is involved in more than 100 enzymatic reactions mainly associated with the metabolism of amino acids. It is necessary for the synthesis of neurotransmitters (serotonin, dopamine, norepinephrine), hemoglobin and nucleic acids. Vitamin B6 also plays a role in maintaining the health of the immune system.
• Sources: Meat (poultry, fish), potatoes, bananas, avocados, legumes, nuts, seeds, whole grain products.
• RSD: For adults 1.3 mg per day. Athletes, especially those who consume a lot of protein, may need more pyridoxine. The recommended dose for athletes can be from 1.5 to 2 mg per day.
• Deficiency: Symptoms of pyridoxine deficiency include anemia, dermatitis, depression, confusion, cramps and weakening of the immune system.
• Specific advantages for athletes: It improves protein metabolism, participates in the synthesis of neurotransmitters, supports the immune system, and helps regulate the level of glucose in the blood.

6. Biotin (Vitamin B7)

• Role: Biotin is necessary for the metabolism of carbohydrates, fats and proteins. It acts as a coherent for several carboxylase, enzymes involved in the synthesis of fatty acids, gluconeogenesis (glucose synthesis from non-carb sources) and amino acid metabolism.
• Sources: Eggs (especially yolk), liver, nuts, seeds, salmon, avocado, battery. Bacteria in the intestine can also synthesize biotin.
• RSD: Not installed. Adequate consumption (AP) for adults is 30 μg per day. Athletes are usually enough consumption from a diverse diet.
• Deficiency: Biotin deficiency is rare, since it is widespread in food and can be synthesized by bacteria in the intestines. Symptoms of deficiency may include hair loss, dermatitis, conjunctivitis and neurological problems.
• Specific advantages for athletes: Improves energy metabolism, supports skin and hair health.

7. Folic acid (vitamin B9)

• Role: Folic acid is necessary for the synthesis of DNA and RNA, as well as for amino acid metabolism. It plays an important role in the growth and development of cells, as well as in the formation of red blood cells.
• Sources: Dark green leafy vegetables (spinach, broccoli, salad Latuk), legumes (lentils, beans), asparagus, avocados, citrus fruits, enriched cereals.
• RSD: For adults 400 μg of diet folate equivalent (DFE) per day. Athletes may need more folic acid, especially those who train intensively. The recommended dose for athletes can be from 400 to 600 mcg DFE per day.
• Deficiency: Symptoms of folic acid deficiency include megaloblastic anemia, fatigue, weakness, irritability, headaches and ulcers in the mouth. Folic acid deficiency during pregnancy can lead to defects in the nerve tube in the fetus.
• Specific advantages for athletes: It is necessary for the synthesis of DNA and RNA, important for the growth and restoration of tissues, contributes to the formation of red blood cells, improves oxygen delivery to the muscles.

8. Kobalamin (vitamin B12)

• Role: Cobalamin is necessary for the functioning of the nervous system, DNA and RNA synthesis, as well as for the formation of red blood cells. He also plays a role in the metabolism of fatty acids and amino acids.
• Sources: It is found only in animal products, such as meat, fish, poultry, eggs and dairy products. Vegetarians and vegans need to receive vitamin B12 from enriched products or additives.
• RSD: For adults, 2.4 mcg per day. Athletes are usually enough consumption from a diverse diet containing animal products. Vegetarians and vegans may need a higher dose to compensate for the absence of vitamin B12 in their diet.
• Deficiency: Symptoms of cobalamin deficiency include megaloblastic anemia, fatigue, weakness, numbness and tingling in the arms and legs, problems with memory and confusion. Cobalamin deficiency can lead to irreversible damage to the nerves.
• Specific advantages for athletes: It is necessary for the functioning of the nervous system, important for the formation of red blood cells, improves oxygen delivery to muscles, and supports the energy level.

B vitamins interaction: synergy and antagonism

B vitamins work synergically, which means that they enhance each other’s action. For example, vitamins B6, B12 and folic acid are necessary for homocysteine metabolism. The deficiency of any of these vitamins can lead to an increase in the level of homocysteine, which is associated with an increased risk of cardiovascular diseases.

However, antagonism can also exist between group B vitamins. For example, high doses of one vitamin group B can suppress the absorption of another vitamin group B. Therefore, it is important to take group B vitamins in balanced doses.

Sources of B vitamins B: Food and additives

The best way to get group B vitamins is a balanced and diverse diet that includes products rich in these vitamins. However, in some cases, especially for athletes, it may be necessary to receive additives of B vitamins B.

• Food sources: As indicated above for each vitamin, various foods are rich in B vitamins B. Focus on whole grain products, low -fat meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds and green leafy vegetables.
• Supplements: B vitamins are available in the form of separate additives or in the form of complex additives containing all B vitamins B. When choosing additives, it is important to choose high -quality products from reliable manufacturers. It is also important to consult a doctor or nutritionist to determine if you need additives of group B vitamins and in what dosage.
• Group B vitamins complexes: These additives contain all eight B vitamins in various doses. They can be useful for people who want to provide adequate consumption of all vitamins of group B. However, it is important to remember that not all people need to take complex additives.
• Separate additives: If you have a deficiency of a particular vitamin group B, it can be useful to take a separate additive of this vitamin. For example, vegetarians and vegans may need to receive the additive of vitamin B12.

Recommendations for receiving group B vitamins for athletes

• Evaluate your needs: Evaluate your diet and the level of physical activity to determine whether you need additional B vitamins B.
• Consult a doctor or nutritionist: Consult a doctor or nutritionist to get individual recommendations for taking group B vitamins. They can help you determine if you have a shortage of any vitamins of group B, and recommend a suitable dose of additives.
• Choose quality additives: When choosing additives of group B vitamins, choose high -quality products from reliable manufacturers. Make sure the additive has passed the cleanliness and efficiency test.
• Take group B vitamins with food: B vitamins are better absorbed if you take them with food.
• Be careful with high doses: High doses of some vitamins of group B can cause side effects. Follow the recommendations of a doctor or dosage nutritionist.
• Consider the interaction of vitamins: Remember that B vitamins work synergically, but antagonism can also exist between them. Take group B vitamins in balanced doses.
• Follow your symptoms: Pay attention to any symptoms of deficiency of B vitamins and consult a doctor if you have any fears.

Impact on specific sports and training

The need for B vitamins can vary depending on the sport and the type of training.

• Sports strength (bodybuilding, heavy athletics): Athletes involved in power sports require a sufficient amount of vitamin B6 for protein metabolism and muscle recovery.
• Endurance sports (running, swimming, cycling): Athletes involved in endurance sports require a sufficient amount of thiamine, riboflavin and niacin for energy metabolism and maintaining productivity. Vitamins B12 and folic acid are also important for sufficient formation of red blood cells and oxygen delivery to the muscles.
• High -intensity interval training (VITS): Vit requires a large amount of energy, so it is important to ensure sufficient consumption of all B vitamins to support the metabolism of energy and recovery.
• Hot climate training: Roasting training can increase the losses of group B vitamins later. Therefore, it is important to ensure sufficient consumption of B vitamins, especially thiamine and riboflavin.

Conclusion

B vitamins play an important role in maintaining the health and performance of athletes and active people. Sufficient consumption of group B vitamins is necessary for the metabolism of energy, restoration of tissues, neuromuscular function, the synthesis of red blood cells and maintaining the immune system. Athletes and active people should focus on a balanced diet rich in group B vitamins, and, if necessary, consult a doctor or nutritionist to determine whether they need additional additives. The correct consumption of group B vitamins can help athletes improve their results, accelerate the restoration and reduce the risk of injuries.