The beneficial action of vitamins on energy metabolism and on your health in general is no longer in doubt!
In particular the group of B vitamins , including vitamin B12 (called cobalamin), which appears to have a marked beneficial effect on physical performance and tone, but also on nerve function, muscle development and more.
Here, we will take stock of the effects of these vitamins, more particularly on athletes.
The importance of vitamin B in energy metabolism
B vitamins , called water-soluble, all act as coenzymes in a large number of biochemical reactions in the body and play a major role in the conversion of carbohydrates, lipids and proteins into energy. A fundamental action for athletes, whose training requires a sufficient level of carbohydrates and energy to develop the intensity of muscular work and improve endurance capacity.
Vitamins B1 ( thiamine ), B2 ( riboflavin ), B3 ( niacin ), B5 ( pantothenic acid ) , B6 ( pyridoxine ), B8 ( biotin ), B9 ( folate ), and B12 ( cobalamin ) each play a vital role in energy metabolism. They help produce adenosine triphosphate ( ATP ), the primary energy source for muscles. These vitamins speed up the utilization of nutrients, thereby improving muscle performance.
Vitamin B is not only a source of energy for muscles. It is also crucial for preventing fatigue during training or competition. In addition, it is essential for recovery and the synthesis of proteins and neurotransmitters, which are essential for an athlete's cognition and physical performance.
Focus on vitamin B12: An essential ally for athletes
While vitamin B12 is part of the B vitamins, it is the only one with notable effects on the nervous system and the production of red blood cells. It is even the only vitamin containing a metallic element, cobalt, hence its chemical name: Cobalamin. However, it is the vitamin that plays an essential role in the formation of DNA , the production of red blood cells and the normal functioning of the nervous system , especially with regard to the transmission of nerve messages to the muscles.
For athletes, having a good level of vitamin B12 in their body is essential for:
- Energy production: By participating in the metabolism of fatty acids and amino acids, vitamin B12 helps produce energy. This allows the athlete to ward off fatigue, increase endurance and maintain performance during training.
- Muscle recovery: B12 is involved in the regeneration of muscle tissue by facilitating DNA synthesis, which helps repair micro-lesions caused by physical effort. This allows for faster recovery and reduced risk of injury.
- Cognitive health: Cobalamin itself, by participating in nerve transmission, plays an essential role in motor coordination. Better sports performance is therefore expected if the dialogue between the brain and the muscles is well ensured and the movements become more harmonious and efficient.
Another very important point, vitamin B12 also acts in synergy with iron to stimulate the production of red blood cells. Now, it is these cells that will transport oxygen to the muscle, ensuring a good supply for proper muscle functioning.
This shows how a good supply of vitamin B12 to the body optimizes this oxygenation function, contributing to endurance and resistance to effort.
Vitamin B12 Deficiency: A Risk to Performance
Rich in benefits, vitamin B12 deficiency is nonetheless common, especially in athletes whose diet is mainly composed of plants or vegans. Vitamin B12 comes almost exclusively from animal sources (meat, fish, eggs, dairy products).
For an athlete, B12 deficiency can have serious consequences on their physical performance. Classic symptoms include:
- Fatigue and weakness: A deficiency, due to insufficient dietary intake of B12, results in the body producing too few red blood cells, resulting in anemia, causing intense fatigue during training or even its impossibility, because the intensity can no longer be maintained.
- Musculoskeletal pain: B12 helps ensure proper delivery of nerve current to the muscles. Any deficiency results in chronic pain in the muscles and nerves, with possible recurrences of cramps, contractures and tension, impairing sports performance and increasing the risk of injury.
- Intellectual Disorders: Vitamin B12 contributes to the formation of healthy nervous systems. Deficiency, resulting in an inability to follow attention or reactive memory, compromises the chances of remaining alert during training and in the rest of the exercise.
Vegans should be particularly careful about deficiencies, because their diet contains too little B12. It is therefore often necessary to use supplements on a continuous basis, so as not to end up with deficiencies that would harm physical and mental abilities.
How to optimize your vitamin B and B12 intake
To get the most out of B vitamins, it is essential to eat a varied and balanced diet. You should make sure to include foods rich in B vitamins in your diet, including:
- Vitamins B1, B2 and B3: These vitamins are found mainly in whole grains, legumes, meat, and dairy products. They are essential for the production of energy from carbohydrates and lipids.
- Vitamin B6: Present in poultry, oily fish, potatoes, and green vegetables, B6 participates in protein metabolism and the synthesis of neurotransmitters.
- Vitamin B12: For those who eat animal products, meat, seafood, and eggs are the best sources of B12. For vegetarians and vegans, fortified products (such as some cereals or plant-based milks) or a health food supplement are recommended.
We also recommend that you have regular blood tests to monitor your B12 levels, especially if you are following a vegan diet or experiencing the deficiency symptoms discussed above.
Supplementation: A solution to avoid deficiencies
Although diet is the primary source of vitamins, supplementation may be necessary in some cases, especially for athletes with high needs or specific dietary restrictions. Vitamin B12 supplements generally come in two main forms : Cyanocobalamin and methylcobalamin . The latter is often preferred because it is more easily assimilated by the body.
B12 supplements are available in different forms: tablets, capsules, injectable solutions or sublingual sprays. Dosage depends on individual needs, but a recommended daily intake of 2.4 µg is often advised for a healthy adult. For athletes, an increase may be necessary depending on the intensity of training.
In addition to vitamin B12, vitamin D benefits is also often recommended for athletes, especially those who train indoors or in areas with limited sunlight, helping with bone health and muscle function. Vitamin K2 benefits, on the other hand, complements the action of vitamin D by helping to direct calcium to the bones and prevent it from accumulating in the arteries.
To maximize performance and improve physical abilities, it is essential to ensure an adequate intake of B vitamins, particularly vitamin B12. These nutrients play a central role in energy metabolism, muscle recovery and cognitive health, three determining factors for any athlete looking to push their limits.
By ensuring a diet rich in B vitamins and appropriate supplementation if necessary, athletes can optimize their energy, improve their endurance, and promote better recovery. Thus, vitamin B12, combined with a well-thought-out nutritional strategy, becomes a major asset to maximize results in bodybuilding and in any other sporting discipline.
Sources:
- Imen Rojbi, Mehdi Kalthoum, Sabrine Mekni, Kahena Bouzid, Karima Khiari, Ibtissem Ben Nacef. "Vitamin B12 status in type 2 diabetics treated with metformin compared with those without metformin: a cross-sectional study in Tunisia." Tunis Med. , 2023 Apr; 101(4): 433-439. PMCID: PMC11217969. : https://www.semanticscholar.org/paper/Statut-en-vitamine-B12-cez-les-diab%C3%A9tiques-type-2-%C3%A0-Rojbi-Kalthoum/3e8576b5807b9a4c3a61d5231187a1c4df7a60bc
- Aidan McKee, Brittany Salter, Siraj Mithoowani. "Thrombotic pseudomicroangiopathy caused by severe vitamin B12 deficiency." CMAJ. , 2023 Nov 27; 195(46): E1604-E1609. DOI: 10.1503/cmaj.230959-f. PMCID: PMC10681673. : https://pmc.ncbi.nlm.nih.gov/articles/PMC10681673/
- Emmanuel Andrès, Abrar-Ahmad Zulfiqar, Khalid Serraj, Thomas Vogel, Georges Kaltenbach. “Systematic Review and Pragmatic Clinical Approach to Oral and Nasal Vitamin B12 (Cobalamin) Treatment in Patients with Vitamin B12 Deficiency Related to Gastrointestinal Disorders.” J Clin Med. , 2018 Oct; 7(10): 304. DOI: 10.3390/jcm7100304. PMCID: PMC6210286. : https://pubmed.ncbi.nlm.nih.gov/30261596/
- Bruce HR Wolffenbuttel, Hanneke JCM Wouters, M. Rebecca Heiner-Fokkema, Melanie M. van der Klauw. “The Many Faces of Cobalamin (Vitamin B12) Deficiency.” Mayo Clin Proc Innov Qual Outcomes. , 2019 Jun; 3(2): 200-214. DOI: 10.1016/j.mayocpiqo.2019.03.002. PMCID: PMC6543499. : https://pubmed.ncbi.nlm.nih.gov/31193945/
- Maha Ait Berri, Abdellah Taous, Tarik Boulahri, Imane Traibi, Abdelhadi Rouimi. "Neurological disorders secondary to vitamin B12 deficiency: analysis of 29 cases." Pan Afr Med J. , 2019; 32: 108. DOI : 10.11604/ pamj.2019.32.108.17609. PMCID: PMC6560986. : https://pmc.ncbi.nlm.nih.gov/articles/PMC6560986/
- Nourdine Attiya. "Oral diagnosis of vitamin B12 deficiency due to long-term treatment with metformin: a case report." Pan Afr Med J. , 2020; 37: 280. DOI: 10.11604/pamj.2020.37.280.19776. PMCID: PMC7864276. : https://pmc.ncbi.nlm.nih.gov/articles/PMC7864276/
- Mechaal Benali, Mahdi Bouassida, Firas Dhouib, Kaled Bouzeidi. "Pseudo-HELLP syndrome due to folate and/or vitamin B12 deficiency: a case report." Pan Afr Med J. , 2014; 18: 99. DOI: 10.11604/pamj.2014.18.99.2483. PMCID: PMC4232030. : https://pmc.ncbi.nlm.nih.gov/articles/PMC4232030/
