B-Vitamins - What they do
The topic of Vitamins and Minerals is so confusing to so many. We wonder if we should take supplements or if our diet is supplying all the vitamins we need. Today I will write about the B-Vitamin complex, defining what the vitamin does for us and why we need it. I will also provide foods that contain this vitamin. Then you can decide if your diet is covering your body's need for Vitamins.
The B-Vitamin complex is a group of eight water-soluble nutrients that are important for creating energy and keeping muscles healthy for physical activity. B Vitamins make new red blood cells, create new proteins, and help repair muscle tissue. B-vitamin complex consists of thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid, biotin, folate and vitamin B12.
If you have a high intensity fitness routine, you may need to double your intake riboflavin and B6 (Woolf & Manore 2006). High-intensity activity (more than 12 hours per week) may increase levels of homocysteine, an amino acid biomarker for heart desease that can be lowered by settinbg sufficienbt amounts of folate and vitamins B6 and B12 (Joubert & Manore2008)
A clinical deficiency in the B vitamins that assist with red blood cell production, may result in anemia, imparing the ability to transport oxygen throughout the body. This impact endurance athletes most. It can take about three months before the first signs of anemia are detected, so its a good idea to get adequate intake levels earlier rather than later in the training process. (M. Moon 2010)
Good sources for B Vitamins include whole grains, leafy greens, beans and peas, fish, lean poultry and meat, eggs, low fat or nonfat dairy.
B Vitamin deficiency will hurt performance, but there is currently not enough evidence to say that supplementation may improve it (ADA 2009).
The next vitamin on the list to discuss in Vitamin D. I would love to hear you comments or suggestions. Follow my blog to learn more.
The B-Vitamin complex is a group of eight water-soluble nutrients that are important for creating energy and keeping muscles healthy for physical activity. B Vitamins make new red blood cells, create new proteins, and help repair muscle tissue. B-vitamin complex consists of thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid, biotin, folate and vitamin B12.
If you have a high intensity fitness routine, you may need to double your intake riboflavin and B6 (Woolf & Manore 2006). High-intensity activity (more than 12 hours per week) may increase levels of homocysteine, an amino acid biomarker for heart desease that can be lowered by settinbg sufficienbt amounts of folate and vitamins B6 and B12 (Joubert & Manore2008)
A clinical deficiency in the B vitamins that assist with red blood cell production, may result in anemia, imparing the ability to transport oxygen throughout the body. This impact endurance athletes most. It can take about three months before the first signs of anemia are detected, so its a good idea to get adequate intake levels earlier rather than later in the training process. (M. Moon 2010)
Good sources for B Vitamins include whole grains, leafy greens, beans and peas, fish, lean poultry and meat, eggs, low fat or nonfat dairy.
B Vitamin deficiency will hurt performance, but there is currently not enough evidence to say that supplementation may improve it (ADA 2009).
The next vitamin on the list to discuss in Vitamin D. I would love to hear you comments or suggestions. Follow my blog to learn more.
Comments
Post a Comment