B Vitamins...part 1

B vitamins act as coenzymes in a significant percentage of the enzymatic processes that underpin every aspect of cellular physiology.

Overall, the multitude of functions undertaken by B vitamins can be broadly divided into two roles:

• Catabolic metabolism, which leads to energy production

• Anabolic metabolism, which results in the construction and conversion of bioactive molecules

Catabolic Energy Production

Each B vitamin participates in every aspect of the necessary catabolic process for cell energy production, which means a deficiency in any B vitamin will negatively affect this process.

Anabolic Procedures

The vitamin-dependent citric acid cycle provides energy and intermediates for the biosynthesis of numerous essential compounds, including amino acids, fatty acids, and pyrimidines.

Effects of vitamin B deficiency

The importance of all B vitamins to brain function is illustrated by the neurological and psychiatric symptoms commonly associated with a deficiency in any of these eight vitamins. For example, the primary symptoms of a vitamin B6 deficiency are neurological, including depression, cognitive impairment, dementia, and autonomic nervous system dysfunction. Even the symptoms of deficiency in vitamin B12 often manifest themselves in the form of neurological symptoms long before the appearance of typical haematological changes.

Vitamin B1 / Thiamine

Thiamine is needed to create adenosine triphosphate (ATP), the central energy-transporting molecule, inside the mitochondria of cells, helping to convert carbohydrates into glucose, the primary energy source. It also helps break down proteins and fats.

Its supply is extremely important for a wide range of brain functions, such as

preventing memory loss, enhancing learning abilities, maintaining a positive mental attitude, fighting stress and bridging the gap between the connection between the brain and the rest of the body by preventing nerve damage as well as the production of red blood cells, which are used for this continuous energy in the body.

It can also help with vision problems such as cataracts and glaucoma. This is due to its ability to affect the nerves and muscles necessary for transmitting information from the eyes to the brain.

Thiamine is destroyed by heat and by processing foods at alkaline pH (adding sodium bicarbonate to green vegetables to preserve their green colour can lead to losses of large amounts of thiamine) in the presence of oxygen or other oxidizing agents.

Thiamine is absorbed mainly in the jejunum and ileum, and it is transported via albumin in the plasma and stored in the heart, liver, muscles, kidneys and brain. Only small amounts are stored, so continuous intake is necessary. Thiamine is mainly excreted in the urine, and doses more excellent than required are passed as free thiamine.

Thiamine deficiency has been observed in HIV carriers, patients who have chronic fatigue syndrome, hospitalized elderly patients, as well as in severe emergencies. It can also cause beri-beri disease.

Sources rich in vitamin B1

The richest herbal sources

10 g nutritional yeast: 9.6 mg (640%)

1 cup kelp: 2.66 mg (216%)

100 g sunflower seeds: 2.0 mg (164%)

100 g macadamia nuts: 1.6 mg (132%)

100 g black beans: 0.58 mg (48%)

100 g cooked lentils: 0.53 mg (44%)

100 g cooked white beans : 0.53 mg (44%)

The richest animal sources

400 g beef liver, cooked / 0.32 mg

100 g roast beef / 0.15 mg

100 g roast pork / 0.65 mg

100 g minced pork / 0.70 mg

100 g fresh tuna / 0.50 mg

100 g of fresh trout / 0.43 mg

Thiamine in training

In the athlete, the lack of vitamin B1 results in lactic and pyruvic acid accumulation, consequent muscle activity reduction. The lack of B vitamins causes a drastic reduction in performance which is prevented if supplements are given.

Usually, 0.4-0.6 mg for every 200 grams of carbohydrates and 1.5 to 2 mg daily is considered enough. However, in the case of intense exercise, the needs can increase up to eightfold, which is why it is likely that supplements are needed in cases of intense exercise or high intake of carbohydrates.

Vitamin B2 – Riboflavin

Vitamin B2 must be obtained from the diet because the human body cannot produce it, and bacteria produce it in the large intestine, which can be absorbed into the bloodstream.

Vitamin B2 can be broken down and converted into two metabolic coenzymes, FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide).

These coenzymes are necessary for the production of energy in the body (ATP creation), for the function and growth of cells (repair of DNA, oxidation of amino acids), for the metabolism of fats (oxidation of fatty acids), steroids (corticosteroids, estrogens, testosterone), for collagen production etc.

They are also very important for the metabolism of Homocysteine (its reduction in the blood), participate in the metabolism of drugs and toxins (with cytochrome P 450) and increase glutathione in the body (like vitamin B1), and reduce oxidative stress, thus contributing to the balanced functioning of the immune system.

Riboflavin also acts as an antioxidant, fighting free radicals that damage cells and DNA, but it also contributes to conditions such as heart disease and cancer. It helps our body to change vitamin B6 and folic acid into usable forms.

It helps the creation of Niacin from the amino acid tryptophan for converting vitamin A (Retinol) into its active form, Retinoic acid and plays a vital role in the development and production of red blood cells. For this reason, its lack causes anaemia (from decreased iron absorption).

Light destroys riboflavin, so these foods should be stored away from bright sunlight. Also, as it dissolves in water, it would be preferable to enjoy grilled or steamed foods.

The benefit of Riboflavin Supplementation

Riboflavin has numerous beneficial actions in maintaining good health, such as.

1. Vision: Riboflavin helps maintain good vision. There is some preliminary evidence that riboflavin with other micronutrients may help prevent damage to the lens of the eye that can lead to blurred vision and even cataracts.

2. Iron Absorption: Riboflavin is essential in the body as it helps in the normal metabolism of iron, increasing haemoglobin levels. It also contributes to maintaining the normal state of red blood cells.

3. Energy: Riboflavin contributes to the normal functioning of metabolic processes for energy production, reducing tiredness and fatigue.

4. Skin-Mucous-Hair: Riboflavin protects cells from oxidative stress and thus helps maintain excellent skin condition. It helps maintain good mucosal health and soothes mouth, lips and tongue swelling. It is also valuable for the excellent health and appearance of the hair.

5. Nervous System Stress: Riboflavin is very important for maintaining a healthy nervous system, contributing to the prevention of various nervous disorders such as nervousness, overexertion, etc.

Riboflavin in training

Its supplementary administration is only helpful for some whose daily diet includes dairy products, nuts, and animal food. Nevertheless, if someone works out hard and is a strict vegetarian, a supplemental administration of 10-20mg/day may be needed.

Best dietary sources of vitamin B2

Almonds, animal organs, whole grains, wild rice, mushrooms, soybeans, milk, yoghurt, eggs, broccoli, Brussels sprouts, spinach, and royal jelly.

Vitamin B3 / Niacin

Niacin B3 is a vitamin consisting of 2 molecules, nicotinamide and nicotinic acid, often called niacin. It is open to B vitamins

which play an essential role in the metabolism and burning of carbohydrates to create energy and regulate sugar.

It helps maintain low blood cholesterol levels and contributes to maintaining healthy skin and the proper functioning of the nervous system.

It is also necessary for the synthesis of sex hormones, the health of the skin and the digestive system, and even the body's antioxidant protection.

As a coenzyme, it also participates in hundreds of reactions involving food digestion and energy production, making appropriate use of food. It participates in more than 200 enzyme functions related to the metabolism of carbohydrates, fats and proteins for the release of energy from the cells.

Regulates circulation (by dilating blood vessels), blood glucose, and stomach hydrochloric acid (maintaining the smooth functioning of the nervous and digestive systems) while reducing the intensity of migraines, cholesterol, triglycerides and high blood pressure blood. It is also necessary for the proper functioning of the brain, and its lack is shown by tension, usually headaches, depression and instability.

At doses above dietary requirements, nicotinic acid (but not nicotinamide) lowers serum cholesterol and triglycerides by inhibiting the synthesis of very low-density lipoproteins (VLDL), which are precursors to low-density lipoproteins (LDL). Nicotinic acid also causes immediate peripheral vasodilation.

Niacin B3 is one of the most stable B vitamins, although water-soluble, it is not affected by sunlight, air or an alkaline environment and with small losses when cooking food but not at very high temperatures and for long periods.

Natural sources of vitamin B3

Vegetables: wheat germ, beets, green vegetables, brewer's yeast, nuts and seeds

Animal: royal jelly, eggs, animal and poultry liver, meat, lean meat, fatty fish, dairy products.

Niacin in training

Although strenuous training increases niacin needs, consuming more than 150 grams/day of quality protein (which every aspiring bodybuilder obviously gets) supplies the body with sufficient niacin needs. During the 1980s, many bodybuilders took large amounts of niacin in preparation for competitions because it caused vasodilation. Still, this idea was later abandoned as the body temperature increased and caused a severe headache.

Vitamin B5 / Pantothenic acid

Vitamin B5 is also a part of the B complex, the precursor of coenzyme A (coenzyme A or CoA) and its derivatives. The good thing about this vitamin is that it is found in almost all foods and is produced by the flora of the gastrointestinal tract and absorbed by the small intestine. It is located in all tissues in the form of coenzyme A but in more significant proportions in the liver, adrenal glands, heart and kidneys.

The utility in the body is varied and essential because it can and does cooperate with the rest of the B vitamins in many cases, such as:

• For the production of energy from food (the catabolism of carbohydrates, proteins and fats).

• For the synthesis of Steroid Hormones (cortisol, aldosterone, androgens, estrogens, progesterone).

• For the metabolism of fatty acids and cholesterol synthesis, phospholipids and cell membranes.

• For the synthesis of acetylcholine (a neurotransmitter) and heme (a component of haemoglobin).

• For the synthesis of melatonin, vitamin A, and vitamin D.

• For the metabolism of drugs and toxins by the liver.

• For gene activation through tissue acetylation etc.

Pantothenic acid is also related to various other functions of the body. Although it is often referred to as an anti-stress vitamin, it strengthens the glands that produce adrenaline and improves the production of cortisol, strengthening the body's defence against mental and physical stress in the form of fatigue. It is no coincidence that it is also called an anti-stress vitamin. Evidence shows that it can help treat depression and anxiety and reduce stress and other related disorders, such as anxiety and depression.

The adrenal glands regulate many of the body's functions, depending on the amount of pantothenic acid. When there is not enough in the body, the adrenal glands become so weak that they cause muscle weakness, fatigue and a lack of hydrochloric acid, so digestion is also affected.

Some other properties of this vitamin are that it helps maintain the smooth development of the body and the central nervous system. It reduces the toxic effects of many antibiotics, eliminates infections and accelerates recovery from various diseases. It can prevent premature ageing, especially wrinkles and other signs of ageing, and protect the body from damage from intense radiation.

Animal sources of B5, pantothenic acid, are mainly

Dairy products, egg yolk, liver and offal and meat of animal origin, seafood and fish, royal jelly, etc.

Plant sources of B5, pantothenic acid, are mainly

Mushrooms (especially shiitake and cremini) cauliflower, pumpkin, baked potato, corn, sweet potato, broccoli, kale, turnips, cucumbers, chestnuts, Swiss chard, avocado, strawberry, oranges, grapefruit, etc.

Vitamin B6 / Pyridoxine

Vitamin B6, which also belongs to the water-soluble vitamins of the B complex, consists of a group of substances (pyridoxine, pyridoxal, pyridoxamine) which, in addition to being related to each other, work together at the same time. These three forms are converted into pyridoxal phosphate, which is the final and active form of vitamin B6. The ability to retain this water-soluble vitamin in the body is relatively low, so daily nutritional supplementation is necessary.

Vitamin B6, like the other vitamins of the same family, plays a vital role in the metabolism of proteins, participating in the production of energy in the creation of antibodies as well as in the metabolism of fats, directly involved in the conversion of essential fatty acids into prostaglandins, which contribute in improving the immune system and help to regulate the hormonal balance. One of the significant advantages of this vitamin is that it helps form haemoglobin, which is necessary for the muscular system to create red blood cells. Therefore its lack can cause anaemia or leukopenia.

It is essential for the normal functioning of the brain and nervous system, helping to synthesise many neurotransmitters, as its primary action lies in the production of serotonin (from the amino acid tryptophan) in the brain as well as the conversion of tryptophan into niacin for the formation of cysteine through the transfer of sulfhydryl groups (HS) from the amino acid tryptophan to the amino acid serine, as well as other neurotransmitters. with the result that it has a vital role in the regulation of mental processes and good mood as well as for the proper absorption of vitamin B12.

On the other hand, it has a very positive effect on the reduction of homocysteine (an amino acid produced in the body as an intermediate product of the metabolism of another amino acid, methionine, which is contained in protein foods such as meat, and poultry and legumes and is ingested through the diet ), which plays a vital role in atherosclerosis.

It also contributes to stabilising fluid levels in the body through its involvement in the balance of potassium and sodium in the body, the metabolism of histamine, and the synthesis of steroid hormones. In addition, vitamin B6 reduces muscle cramps and numbness in the extremities while reducing the dry mouth caused by some antidepressants.

It also plays an essential role in development during childhood and adolescence, regulating the distribution and proliferation of cells. This is why it is considered, along with folic acid, the most important vitamin during pregnancy.

It helps produce antibodies in the mouth, gastric and duodenal ulcers, and ulceration of the eyes. It is necessary for the production of magnesium and hydrochloric acid and essential for the absorption of vitamin B12 and zinc.

On the other hand, its deficiency causes skin abnormalities, psoriasis of the facial skin, lichen planus, glossitis, angular stomatitis, swollen nerve endings, fingers and ankles, cardiovascular abnormalities, chest discomfort, autism, swollen abdomen, headaches, excitability, sensitivity to infections and mental decline.

Vitamin B6 in training

The daily need for vitamin B6 does not exceed 6-8 mg, but many nutritionists believe athletes should take a little more. This is especially true for female athletes, who tend to retain water just before, during, and after their period. Vitamin B6 could be of great help as a diuretic, without side effects, for both these female athletes and athletes taking steroids.

Vitamin B6 can accelerate the athlete's recovery after hard training because it plays a regulatory role in the amount of magnesium in the blood and tissues, supports several enzyme reactions and acts as a mild diuretic, relieving swelling and "muscle tightness".

Supplemental administration is considered legitimate in slimming diets, female athletes taking contraceptives, and during competitive stress periods. As for bodybuilding athletes in particular, they usually take larger doses than recommended due to the increased consumption of proteins so that the muscle cells have better utilization of amino acids.

Natural sources of vitamin B6

Animal: yellowfin tuna, cod, beef, chicken, salmon, egg yolk, etc.

Vegetables: wheat germ, chickpeas, tofu, brown rice, sweet & regular potatoes, spinach

chestnut, banana, sunflower etc