Vitamins can be a confusing category to navigate but when you’re getting all of the vitamins and nutrients you need you’ll be likely to have more energy and better recover from your workouts. This quick and easy guide will help you better understand B vitamins.What are the B vitamins responsible for?B vitamins are water-soluble, meaning your body will excrete the excess through your urine. Have you ever noticed that your urine is bright yellow after taking vitamin supplements? That’s the excess being passed through your system. Vitamin B12 is the only water-soluble vitamin that doesn’t get excreted through urine. Instead, it’s absorbed into the intestine.B vitamins use your macronutrients (proteins, carbohydrates and fats) to generate energy by acting as coenzymes–“helper” molecules that assist in a biochemical reaction within your body. B vitamins help support your immune and nervous systems along with aiding energy metabolism. Deficiencies of this vitamin can become an issue for athletes, hard-core gym goers, and competitive bodybuilders because their diets are very restrictive and their training demands are much more than someone who’s training for personal health. Your also lose B vitamins when you sweat.Eating a diet that’s rich in the foods on the following slides will help ensure that you’re getting enough B vitamins. If you’re on a restrictive diet or feel that you might be deficient, consider taking a B complex supplement after consulting your doctor.
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B1 (aka Thiamine)
What it does: Generates energy from carbohydratesHow it works in your body: It’s involved in muscle contractions and sending nerve signals.Foods that contain this vitamin: Beans/legumes, edamame, tuna, trout, pork, whole grains
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B2 (aka Riboflavin)
What it does: This vitamin supports glowing skin and healthy vision. (More foods to eat for healthy skin!)How it works in your body: Vitamin B2 uses fats for energy along with carbohydrates.Foods that contain this vitamin: Beef, oily fish, almonds, spinach, mushrooms, lamb, cheese
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B3 (aka Niacin)
What it does: Most absorption takes place in the small intestine. This makes sense since niacin keeps the digestive track, skin and nervous system functioning correctly. How it works in your body: Niacin can help to increase fat burning, lowering cholesterol and supply energy when levels stay consistent.Foods that contain this vitamin: Peanuts, beef, chicken, turkey, peas, fish, avocados
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B5 (aka Pantothenic Acid)
What it does: Pantothen is a Greek word meaning “everywhere.” You can find pantothenic acid in almost every food. It also aids in a healthy digestive track and adrenal functioning. How it works in your body: Vitamin B5 has a key role in producing energy and supporting a strong metabolism. It also plays a role in creating red blood cells and sex hormones.Foods that contain this vitamin: Sunflower seeds, sweet potatoes, avocados, beef, chicken, turkey, mushrooms
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B6 (aka Pyridoxine)
What it does: Aids in protein absorption, also helps with creating red blood cells and keeps your brain sharp. How it works in your body: Vitamin B6 is important for serotonin production within the brain. B6 aids in fat metabolism for energy and helps keep circulation to the skin and muscle tissues regulated.Foods that contain this vitamin: Pork, avocados, spinach, bananas, beef, turkey, pistachios, prunes
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B7 (aka Biotin)
What it does: This B vitamin aids in fat and protein metabolism. How it works in your body: It helps regulate blood sugar and increase insulin sensitivity.Foods that contain this vitamin: Eggs, carrots, almonds, tomatoes, sweet potatoes, onions, salmon
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B9 (aka Folic Acid)
What it does: It can aid in reducing heart disease as it helps to lower homocysteine levels. High homocysteine levels can cause inflammation in the blood vessels. How it works in your body: Folic acid is also important during pregnancy, as it’s a major player in DNA synthesis, cell division and growth.Foods that contain this vitamin: Broccoli, beans, lentils, asparagus, spinach, avocado, lettuce, oranges
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B12 (aka Cobalamin)
What it does: It plays a key role in the brain and nervous system and aids in decreasing anxiety.How it works in your body: It’s important for building muscle mass as well as playing a role in DNA synthesis.Foods that contain this vitamin: Cheese, shellfish, liver, soy, beef, low fat dairy, eggs, whey powder
Vitamins can be a confusing category to navigate but when you’re getting all of the vitamins and nutrients you need you’ll be likely to have more energy and better recover from your workouts. This quick and easy guide will help you better understand B vitamins.
What are the B vitamins responsible for?
B vitamins are water-soluble, meaning your body will excrete the excess through your urine. Have you ever noticed that your urine is bright yellow after taking vitamin supplements? That’s the excess being passed through your system. Vitamin B12 is the only water-soluble vitamin that doesn’t get excreted through urine. Instead, it’s absorbed into the intestine.
B vitamins use your macronutrients (proteins, carbohydrates and fats) to generate energy by acting as coenzymes–“helper” molecules that assist in a biochemical reaction within your body. B vitamins help support your immune and nervous systems along with aiding energy metabolism. Deficiencies of this vitamin can become an issue for athletes, hard-core gym goers, and competitive bodybuilders because their diets are very restrictive and their training demands are much more than someone who’s training for personal health. Your also lose B vitamins when you sweat.
Eating a diet that’s rich in the foods on the following slides will help ensure that you’re getting enough B vitamins. If you’re on a restrictive diet or feel that you might be deficient, consider taking a B complex supplement after consulting your doctor.
B1 (aka Thiamine)
What it does: Generates energy from carbohydrates
How it works in your body: It’s involved in muscle contractions and sending nerve signals.
Foods that contain this vitamin: Beans/legumes, edamame, tuna, trout, pork, whole grains
How it works in your body: Vitamin B2 uses fats for energy along with carbohydrates.
Foods that contain this vitamin: Beef, oily fish, almonds, spinach, mushrooms, lamb, cheese
B3 (aka Niacin)
What it does: Most absorption takes place in the small intestine. This makes sense since niacin keeps the digestive track, skin and nervous system functioning correctly.
How it works in your body: Niacin can help to increase fat burning, lowering cholesterol and supply energy when levels stay consistent.
Foods that contain this vitamin: Peanuts, beef, chicken, turkey, peas, fish, avocados
B5 (aka Pantothenic Acid)
What it does: Pantothen is a Greek word meaning “everywhere.” You can find pantothenic acid in almost every food. It also aids in a healthy digestive track and adrenal functioning.
How it works in your body: Vitamin B5 has a key role in producing energy and supporting a strong metabolism. It also plays a role in creating red blood cells and sex hormones.
Foods that contain this vitamin: Sunflower seeds, sweet potatoes, avocados, beef, chicken, turkey, mushrooms
B6 (aka Pyridoxine)
What it does: Aids in protein absorption, also helps with creating red blood cells and keeps your brain sharp.
How it works in your body: Vitamin B6 is important for serotonin production within the brain. B6 aids in fat metabolism for energy and helps keep circulation to the skin and muscle tissues regulated.
Foods that contain this vitamin: Pork, avocados, spinach, bananas, beef, turkey, pistachios, prunes
B7 (aka Biotin)
What it does: This B vitamin aids in fat and protein metabolism.
How it works in your body: It helps regulate blood sugar and increase insulin sensitivity.
Foods that contain this vitamin: Eggs, carrots, almonds, tomatoes, sweet potatoes, onions, salmon
B9 (aka Folic Acid)
What it does: It can aid in reducing heart disease as it helps to lower homocysteine levels. High homocysteine levels can cause inflammation in the blood vessels.
How it works in your body: Folic acid is also important during pregnancy, as it’s a major player in DNA synthesis, cell division and growth.
Foods that contain this vitamin: Broccoli, beans, lentils, asparagus, spinach, avocado, lettuce, oranges
B12 (aka Cobalamin)
What it does: It plays a key role in the brain and nervous system and aids in decreasing anxiety.
How it works in your body: It’s important for building muscle mass as well as playing a role in DNA synthesis.
Foods that contain this vitamin: Cheese, shellfish, liver, soy, beef, low fat dairy, eggs, whey powder
