Vitamin B Food Supplement

When we mention vitamin B, we are referring to a set of vitamins that includes 8 distinct but complementary organic substances . These vitamins (from B1 to B12) share similar benefits: they influence metabolism, muscle recovery, stress and fatigue. If you have deficiencies, a vitamin B food supplement will allow you to restore your energy levels to support your physical performance.

What is the link between vitamin B and energy production?

B vitamins are essential for energy production because they act as coenzymes in various metabolic reactions necessary for converting food into energy that can be used by the body (1). That's why it's important to take a vitamin B supplement if you have even the slightest deficiency! Whether obtained through a health supplement or through your daily diet, each B vitamin plays a specific role:

• Thiamine (B1) : contributes to carbohydrate metabolism by helping to convert glucose into energy.
• Riboflavin (B2) : involved in energy production through the electron transport chain.
• Niacin (B3) : crucial for redox reactions and ATP production (pantothenic acid for fatty acid metabolism).
• Pantothenic acid (B5) : Required for the synthesis of coenzyme A, important in the Krebs cycle (the main metabolic pathway for energy production).
• Pyridoxine (B6) : participates in the metabolism of amino acids and the production of neurotransmitters.
• Biotin (B7) : involved in gluconeogenesis, fatty acid synthesis and amino acid metabolism.
• Folates (B9) : contribute to cell formation and nucleic acid metabolism.
• Cobalamin (B12) : essential for the metabolism of fatty acids and amino acids, and for the production of red blood cells.

Vitamin B food supplement: what are the benefits?

Energy and metabolism

A vitamin B supplement may be of interest to athletes because this vitamin plays a crucial role in energy metabolism and helps convert nutrients into energy. B vitamins act as cofactors in enzymatic reactions that break down carbohydrates, fats, and proteins to produce energy. Vitamin D is also essential for muscle and immune health. In a vitamin B supplement, thiamine helps convert carbohydrates into energy, a vital process for intense athletic activities. Riboflavin and niacin participate in the production of ATP via the Krebs cycle and the electron transport chain, other essential processes for providing energy to muscles . Pantothenic acid is involved in the synthesis of coenzyme A, which is necessary for fatty acid metabolism . Pyridoxine plays a role in amino acid metabolism and the production of glucose from proteins. Biotin is involved in the metabolism of carbohydrates, fats, and amino acids .

Muscle synthesis and repair

Athletes need B vitamins for muscle tissue synthesis and repair , which are essential for muscle growth and recovery after exercise. Vitamins B9 (folate) and B12 (cobalamin) are particularly important for protein synthesis and the formation of red blood cells, which carry oxygen to the muscles. Along the same lines, vitamin E protects cell membranes from damage. Folate in a vitamin B supplement is crucial for the synthesis of nucleic acids, which are necessary for muscle cell division and growth . Vitamin B12, on the other hand, is essential for the formation of red blood cells and DNA synthesis, which allows for rapid regeneration of muscle tissue . It also plays a role in the metabolism of amino acids, which are essential for muscle building.

Reduction of fatigue and stress

A vitamin B supplement will also help reduce fatigue and stress , two factors that can affect the performance of athletes. B vitamins, including B6, B9 and B12, are involved in the production of neurotransmitters that regulate mood and energy. Pyridoxine (B6) is involved in the production of serotonin , a neurotransmitter that regulates mood and sleep. This helps reduce stress and improve recovery. Folate (B9) and cobalamin (B12) are necessary for the synthesis of methionine, an amino acid involved in the production of S-adenosylmethionine (SAMe), a compound that regulates mood and sleep cycles . These neurotransmitters therefore help maintain a balanced mental state, in order to reduce mental and physical fatigue.

How to recognize a vitamin B deficiency?

B vitamins are involved in many processes in the body, and a deficiency can manifest itself through various symptoms such as:

• headache (B1);
• memory and concentration disorders (B1);
• dry and inflamed skin (B2 and B6);
• loss of appetite, diarrhea and vomiting (B6);
• red blood cell deficiency (B12);
• lesions of the mucous membranes of the mouth and throat (B12).

A vitamin B deficiency can be caused by an unbalanced diet or one that lacks sources of vitamin B, such as a vegetarian or vegan diet. Poor intestinal absorption can also lead to a vitamin B deficiency. In addition, the body needs more vitamin B during periods of stress, in addition to vitamin C to support the immune system. The usefulness of a vitamin B food supplement then varies according to individual needs. To determine the daily dosage that suits you best, you must consider your physical activity and your age. The recommended intakes for each age group are available on the Anses website (2), expressed in mg/day or µg/day depending on the vitamin or multivitamins . The same goes for minerals such as zinc or magnesium, for which you can fill potential deficiencies with a ZMA supplement , or to promote blood circulation with vitamin K.

Sources:

(1) https://www.ncbi.nlm.nih.gov/books/NBK26882/

(2 ) https://www.anses.fr/fr/content/les-r%C3%A9f%C3%A9rences-nutritionnelles-en-vitamines-et-min%C3%A9raux