Vitamin B (And It’s Applications In Bodybuilding)

admin May 15, 2014 Comments

Walk into any supplement store and you’ll see shelves fully stocked from floor to ceiling with an endless assortment of products with flashy labels and catchy names that all to do everything but turn into the real life version of Captain America when you suck down their magic potion and transform yourself from a skinny, pathetic weakling into a statue-esque mountain of muscle that looks like you’ve been chiseled out of granite. But the truth is, just like we all come to eventually learn, most of these products over promise and under deliver. In reality, there are very few supplements that actually do work and have withstood the test of time. I consider like to call this group of products the Rodney Dangerfield All-Stars, because they “don’t get no respect”. Somewhere on that list lies the extremely important, and extremely overlooked family of B-vitamins that are responsible for being the catalyst in thousands of metabolic processes including DNA production, and most importantly to every hard training athlete, nutrient metabolism. Let’s examine some of the benefits that adding a strong daily dose of B-vitamins can have on your health and your physique.

Vitamin B-1 (Thiamin)

• The first water soluble vitamin to ever be discovered
• Helps the body release food energy from carbohydrate
• Participates in the release of carbon dioxide from its substrate form
• Plays a critical role in ATP production by breaking down carbohydrates and various amino acids
• Involved in chemical reactions and production of neurotransmitter, DNA, and RNA

Vitamin B-2 (Riboflavin)

• Participates in the breakdown of fatty acids
• Required for the metabolism of other vitamins and minerals
• Required for the production of one of the body’s most potent antioxidant and detoxification tools, glutathione peroxidase

vitamin-B-ComplexVitamin B-3 (Niacin)

• Required for normal cellular function in various metabolic pathways
• Used for the synthesis of new fatty acids in its coenzyme
• Involved in over 200 enzymatic reactions in the coenzyme form
• About 60% of daily niacin requirements are synthesized by the amino acid tryptophan

Vitamin B-5 (Pantothenic Acid)

• Plays a role in the release of food energy from proteins, carbohydrates, and fats
• Helps mobilize fatty acids for use
• Invloved in the synthesis of new fatty acids

Vitamin B-6 (Pyridoxine)

• Needed to produce the enzymes involved in protein, carbohydrate, and fat metabolism
• Functions as a coenzyme in over 100 chemical reactions protein and amino acid synthesis
• Plays a key role in the production of nonessential amino acids
• Involved in the production of the neurotransmitters GABA and serotonin
• Helps breakdown stored glycogen into glucose
• Aids in the synthesis of hemoglobin and white blood cells

Vitamin B-7 (Biotin)

• Assists in adding carbon dioxide to other compounds
• Critical in the synthesis of glucose and fatty acids
• Helps breakdown various amino acids

Vitamin B-9 (Folate)

• Plays a critical role in DNA synthesis
• Aids in amino acid metabolism
• Essential for the proper formation of mature red blood cells
• Helps cells to accept or supply single carbon atoms
• Research links adequate folate levels to having cancer protective effects
• Aids in the formation of neurotransmitters in the brain

Vitamin B-12 (Cyanocoblamin)

• Partially synthesized by gut bacteria
• Critical for the proper metabolism of folate
• Indirectly involved in DNA synthesis due to its role in folate metabolism
• Maintains the protective insulating sheath that surrounds neurons known as myelin

At one point in time, we’ve all been sucked into buying some overpriced ridiculous product that ended up doing nothing but making you feel stupid for dropping $90 on something that was basically well polished garbage disguised as a magic muscle potion. Taking a B-complex supplement may not be sexy or flashy, but it is effective. At the end of the day, no matter what your degree of involvement in the sport is, taking a supplement that can literally help you get the most out of your nutrition without breaking the bank seems like a no-brainer.