B Vitamins

 

Hey BA!

This week’s nutrient focus for optimal performance is B vitamins. There are eight B vitamins that make up the complex. While they all play a critical role in overall health and metabolism, I specifically want to discuss three of them: B6, folate, and B12. These in particular are important for energy production, amino acid metabolism, tissue regeneration, and healthy red blood cell maintenance(1). Physical exercise has been shown to deplete these B vitamins, making daily dietary intake crucial for optimal health and performance. 

B6

Vitamin B6 has a multitude of benefits that indirectly improve physical performance. It helps maintain healthy blood vessels, supports brain function and mood, helps prevent anemia, and improves sleep by aiding in melatonin production. In addition, it also has antioxidant properties and helps reduce inflammation and cellular damage(2). This is huge for workout recovery. Optimal daily intake for adults under 50 is 1.3mg, over 50 is 1.5mg for women and 1.7mg for men. 

Top food sources for vitamin B6:

  • Turkey

  • Grass-fed beef

  • Pistachios

  • Tuna

  • Avocado

  • Chicken 

  • Sunflower Seeds

Folate 

Folate is crucial for proper cell formation and growth, as well as healthy red blood cell development(3). Healthy cells = healthy body = stronger workouts. Recommended daily intake is 400mcg for adults and closer to 1,000mcg for women wanting to become pregnant. 

Top food sources for folate: 

  • Spinach

  • Asparagus

  • Brussels sprouts

  • Avocado

  • Broccoli

B12

Vitamin B12 helps to nourish the blood and keep the nervous system healthy. It is also critical for proper DNA synthesis(4). B12 helps you feel energized, focused, and strong in your workouts, rather than weak, lightheaded, and out of breath. Optimal daily intake for adults is 2.4mcg. 

Top food sources for vitamin B12:

  • Sardines

  • Wild-caught salmon

  • Nutritional yeast

  • Feta cheese

  • Grass-fed beef

  • Cottage cheese

  • Eggs

In general, dark leafy greens, pasture-raised meats, and wild-caught fish are a great place to start to optimize intake. Signs of B vitamin deficiency include muscle weakness, fatigue, heart palpitations, numbness and tingling in feet and hands, dry/cracked lips, weakened immune system, headaches, breathlessness, and feeling faint. If wishing to supplement, look for a high quality, whole B complex vitamin to start. This will include these three, as well as the other B vitamins that are also necessary for a variety of functions. Please consult your healthcare provider if pregnant or wishing to become pregnant before starting any supplementation. 

  1. Woolf K, Hahn NL, Christensen MM, Carlson-Phillips A, Hansen CM. Nutrition Assessment of B-Vitamins in Highly Active and Sedentary Women. Nutrients. 2017;9(4):329. Published 2017 Mar 26. doi:10.3390/nu9040329

  2. Parra M, Stahl S, Hellmann H. Vitamin B₆ and Its Role in Cell Metabolism and Physiology. Cells. 2018;7(7):84. Published 2018 Jul 22. doi:10.3390/cells7070084

  3. Henry CJ, Nemkov T, Casás-Selves M, et al. Folate dietary insufficiency and folic acid supplementation similarly impair metabolism and compromise hematopoiesis. Haematologica. 2017;102(12):1985-1994. doi:10.3324/haematol.2017.171074

  4. Al Amin ASM, Gupta V. Vitamin B12 (Cobalamin) [Updated 2021 Jun 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559132/


































 
Park Roberts