B Vitamin Benefits and Supplementation By Janet Foster
B vitamins are responsible for many important functions, especially if you are an athlete. They assist with converting food to usable energy, as well as muscle building and repair. For these reasons you can see why an athlete would be interested in getting proper amounts. Many Athletes supplement for Vitamin B, but is this necessary, due to the fact Vitamin B is available in all food groups?
B vitamins are found in a wide variety of foods such as dairy, meats, whole grains, and nuts. Because of the wide range of foods containing B Vitamins, deficiencies tend to be uncommon. However, there are some populations that are prone to inadequate levels. People who are vegetarian or vegan may suffer from B12 deficiency, as it is solely found in animal products. It has also been shown that individuals who follow low carbohydrate diets may not achieve the optimal levels of several B vitamins, as many sources are whole grains. Lastly, those who have inadequate calorie intake may fall short of getting enough of these Vitamins, and supplementation is not effective as a Vitamin alone, and they cannot yield or help energy conversion as food is required for this.
Inadequate Vitamin B, or a poor diet, can result in decreased performance, as well as increased injury and poor concentration. Do athletes need more than the regular population? Some experts suggest that they do because of excessive sweat loss and the increased need for muscle production. But are supplements necessary? Because of the wide availability of Vitamin B, Medical and Nutrition experts feel supplementation may not be needed. Vitamin B is water soluble and cannot to be stored. Taking amounts above the recommended RDA may be flushing your money down the toilet, literally.
Here are the recommendations for the B Vitamins B12 Riboflavin: 1.1mg women and 1.3mg men B3 Niacin: 14mg women and 16mg men B6 Pyridoxine 1.3 both men and women B9 Folate: 400mg both men and women B12 cobalamin 2.4mg both men and women.
B Vitamins are essential for converting the food we eat to usable energy, as well as important for producing and repairing muscles. Fortunately, eating a wide variety of foods will help one achieve the optimal needs, and like always, actual food is the best policy. Follow a well-balanced diet, incorporating all food groups. If you feel like you would benefit from supplementation then you should consult with your Physician or a Sport’s Dietitian for guidance. –Janet Foster, RD, LD