Exercise and B Vitamins
Indeed, a balanced diet is crucial when you exercise. But did you know there’s an important connection between exercise and B vitamins? What’s more, it’s essential that you monitor your intake, whether your goal is to lose weight or gain muscle. Find out what you need to know about exercise and B vitamins below.
Exercise and vitamins
In this article, we’re talking about natural vitamins. In other words, those you can find in food as opposed to shakes or pills in gyms or fitness centers.
Now, keep in mind that if you don’t have enough minerals in your body, then it won’t be able to perform properly. Indeed, you’ll lack the strength and vigor you need to complete a workout.
Find out more: The Importance of Minerals in The Athlete’s Diet
Despite what people believe, athletes – especially professional ones – eat more protein and vitamins than sedentary or overweight people. Why is that? Well, it’s because they need more “fuel” for their training!
B vitamins and their benefits in sports
Indeed, all vitamins are important for your health and development. Still, there are some that you need especially if you practice sports (or intend to start soon). The B vitamins you should add to your diet include:
1. Vitamin B1
Also known as thiamine, your body absorbs this through your small intestine, especially if you combine it with vitamin C and folic acid. What’s more, it’s crucial to be able to exercise.
Some substances that inhibit vitamin B are ethanol, which is present in alcohol, as well as thiaminase, which you can find in tea and coffee.
The best sources of vitamin B1 are whole grains (rice, oats, wheat), nuts, pork or beef, dairy, eggs, and seafood.
Read more about: Types of Vitamins and Their Functions
2. Vitamin B2
Vitamin B2 or riboflavin is water-soluble and crucial for healthy skin, corneas, and mucous membranes. It also plays a role in the metabolism of other vitamins. You should take 1.7 mg of B2 per day (adults). Also, keep in mind it’s not cumulative. In other words, your body eliminates it through your urine.
Its sources include milk, cheese, vegetables, liver, and leafy green vegetables (spinach, chard, and lettuce, among others).
3. Vitamin B3
Also called niacin, it’s water soluble, so your body doesn’t store it. Rather, it eliminates it through urine. Vitamin B3 helps to synthesize the hormones that allow growth (ideal for bodybuilding). What’s more, it enhances the circulatory system and can help stabilize blood glucose. Its supplement form may, however, be problematic in those with diabetes.
You can find this vitamin in liver, lean meat, yeast, nuts, and legumes. Try to consume 14 to 18 mg per day: if you eat too much, you can experience fatigue during exercise or burn less fat.
4. Vitamin B5
Pantothenic acid – after the Greek word that means “everywhere” – is an essential nutrient. This is because it helps your body’s functioning and helps it to recover after intense exercise.
Although there’s vitamin B5 in many foods, there’s more of it in cereals, brewer’s yeast, legumes, eggs, royal jelly, and meat. In adults, the appropriate daily dose is 5 mg.
5. Vitamin B6
Pyridoxine is water soluble, meaning your body eliminates it through urine. As such, you have to replenish your levels every day by eating meat, eggs, wheat germ, legumes, fish, and whole grains.
It’s one of the most popular vitamins among athletes since it boosts muscle performance and gives you energy while training. Those following a high protein diet should increase their dose of vitamin B6.
6. Vitamin B12
Cobalamin helps your brain to function, boosts protein and cell metabolism, and plays a role in blood formation. The main sources of vitamin B12 are almost all animal sourced foods: dairy, seafood, eggs, and meat. It’s present in small doses of fermented kombucha tea, which is very popular in Asia and is gaining popularity in North America.
In conclusion, exercise and B vitamins are closely related to one another. Make sure you monitor your diet to ensure you’re consuming enough.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Woolf, K., & Manore, M. M. (2006). B-vitamins and exercise: Does exercise alter requirements? International Journal of Sport Nutrition and Exercise Metabolism. https://doi.org/10.1123/ijsnem.16.5.453
- Williams, M. H. (1989). Vitamin supplementation and athletic performance. Int J Vitam Nutr Res Suppl.
- University of Maryland Medical Center. (2013). Possible Interactions with: Vitamin B3 (Niacin) | University of Maryland Medical Center.
- Manore, M. M. (2000). Effect of physical activity on thiamine, riboflavin, and vitamin B-6 requirements. In American Journal of Clinical Nutrition.
