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By: Yvette Styner, DYNAMIS Athlete

Athletes: Take your B's!

In addition to many important metabolic functions that the B-vitamins support, they are crucial for providing our bodies with energy. B-vitamins are especially important during times of growth; that means us bodybuilders!

Did you know?

  • That of the five diseases that are caused by deficiencies of specific vitamins (ie: scurvy), three of them are from deficiencies of various B-vitamins
  • B-vitamins are easily digested, absorbed and excreted, therefore the need for them is constant (daily)
  • Because B-vitamins are water-soluble and your body effectively excretes in urine any unused amounts, toxicity (having too much) is not a concern
  • Increased cortisol levels (stress hormone) greatly depletes our B-vitamins; supplement when under stress!
  • In addition to stress and anxiety, high alcohol, sugar or coffee consumption can all rapidly deplete our B-vitamins
  • Good food sources of B-vitamins are brewers yeast, the germ and bran of cereal grains, egg yolks, nuts and liver
  • Symptoms of deficiency in B-vitamins include fatigue and decreased energy, sleep difficulties, skin or hair issues (dry flaky or sensitive skin, lips), digestive troubles, impaired fat metabolism, and irritability and depression
  • B-vitamins are synergistic; they rely on each other in various amounts to be effective. Without their partner nutrients, they will “steal from” stores in our bodies to get what is needed – leading to possible deficiencies. Always take a B-complex (alone or as part of your multivitamin). When supplementing with extra of one or another, take in combination with your B-complex

Energy-Boosting & Performance-Enhancing B-Vitamins in IGNITION xT and REFUEL s6k:

Vitamin B3 Niacin:

  • Depleted in our body from high activity, athletes need more, role in formation of red blood cells, a key to glycolysis

Vitamin B5 Pantothenic Acid:

  • Known as the “anti-stress” vitamin, a coenzyme to the adrenal cortex, synthesis of neurotransmitters

Vitamin B6 Pyridoxine:

  • The “hormone” vitamin, connected to hormonal balance, dieting depletes stores of, important to metabolic function, especially amino acid metabolism

Vitamin B2 Riboflavin:

  • Important to energy production, cell respiration and normal cell growth

Vitamin B1 Thiamin:

  • Overall support of nervous system and mental attitude

Vitamin B9 Folic Acid:

  • Assists in many amino acids conversions in the body and important to brain function

Vitamin B7 Biotin:

  • Helps in fat metabolism, important to the formation of new tissue

Vitamin B12 Cobalamin:

  • Known as the “anti-fatigue” vitamin, helps with energy by stimulating the body’s utilization of proteins, carbs and fats

Written By: Yvette Styner, Certified Holistic Nutritionist
www.athleteYvette.com

February 22, 2015 by Evan Ward