When it comes to energy production, most athletes think about one thing—carbs (or possibly a pre-workout). It supplies an almost immediate source of glucose that can power you through even the toughest training session with flying colors.
And while the macronutrients provide the foundation for energy production, those macros can’t be turned into energy without the help of the micronutrients, especially the B vitamins.
Adequate intake of all essential vitamins and minerals is a key component of an athlete’s success, and deficiencies in any one of them can spell major performance trouble. While many of these nutrients are widely available through food sources, most athletes still aren’t getting enough.
So, with that said, we’re breaking down why eight essential nutrients compiled to form the B complex are essential for athletes. We’re talking about what they are and what they do, how they support performance, and where you can find them.
What Are The B Vitamins?
The B vitamins are a complex of eight water-soluble vitamins that serve as the building blocks for a healthy body. They’re involved in everything from cell regeneration, red blood cell production, and energy metabolism, to digestion, appetite, and nervous system function 1. And for athletes, they’re of significant importance to performance and recovery.
Unlike the fat-soluble vitamins stored in adipose tissue, the water-soluble vitamins must be replenished daily, either through food or supplementation, to ensure adequate levels, as excess are excreted through urine.
The B complex comprises:
- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (Niacin)
- B5 (Pantothenic acid)
- B6 (Pyridoxine)
- B7 (Biotin)
- B9 (Folate)
- B12 (Cobalamin)
Role Of The B Vitamins In The Body
While the B vitamins are often lumped together into a B complex that supports all sorts of physiological functions, each of these vitamins contributes their own important role to optimal body function and consuming sufficient amounts of critical for whole-body performance.
Here’s what they do 2-11:
- Thiamine: Required as a coenzyme in the metabolism of carbohydrates and the BCAAs
- Riboflavin: Precursor for the coenzymes flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN), which act as electron carriers in several redox reactions involved in energy production and numerous metabolic pathways
- Niacin: Over 400 enzymes require niacin coenzymes NAD and NADP, which play important roles in energy-producing reactions (degradation of CHO, protein, fats, alcohol), and various anabolic reactions (synthesis of fatty acids, steroids, and other macromolecules)
- Pantothenic acid: Precursor for the biosynthesis of coenzyme A, which is required for reactions that generate energy from the degradation of protein, carbs, and fat; it’s also involved in the citric acid cycle, synthesis of EFAs, cholesterol steroid hormones, vitamins, neurotransmitters, hormones, and the β-oxidation pathway
- Pyridoxine: Cofactor in >100 enzyme reactions mostly involved in protein metabolism, but also for the production of hemoglobin (oxygen transport)
- Biotin: Functions as a cofactor required for the biological activity of five mammalian biotin-dependent carboxylases that regulate gluconeogenesis, fatty acid metabolism, and amino acid catabolism
- Folate: Folate coenzymes are required for the metabolism of several amino acids, along with the conversion of homocysteine to less toxic intermediates; high homocysteine is a risk factor for CVD
- Cobalamin: Required as a cofactor for several enzymes involved in homocysteine conversion, energy production from lipids and proteins, and the synthesis of hemoglobin
Why B Vitamins Are Important For Athletes
With that said, it’s obvious that the B vitamins play a major role in supporting optimal performance, but the big thing with B vitamins for athletes is energy production. They’re involved in the metabolism of carbohydrates, proteins, and fats, all of which are converted into ATP—the body’s main form of energy.
Without ATP, your body will not perform—in the gym or out. Several of these vitamins act as cofactors or coenzymes in the cycles that generate ATP, so a deficiency of any one vitamin results in impaired energy metabolism and thus decrements in performance.
Specifically, thiamin (B1), riboflavin (B2), and B6 are all required in the energy-producing pathways of the body, while folate (B9) and vitamin B12 are essential for the production of cells, including red blood cells that transport oxygen to active muscles, as well as for the repair of damaged cells 12.
However, it’s important to note that while micronutrient needs typically increase with vigorous physical activity, the B vitamins are particularly susceptible to depletion. There are a few reasons for this 12:
- The energy-producing metabolic pathways are heavily stressed during physical activity, and the demand for certain nutrients used in these pathways may increase
- Biochemical adaptations that occur with training in body tissues may increase requirements
- Strenuous exercise increases turnover or loss of certain micronutrients through sweat, urine, or feces
- Additional micronutrients may be required for repair of damaged tissue or maintenance of lean mass in some athletes and active individuals
Where To Find Them
Whether you’re a meat-eater or plant-based, there’s no shortage of places where you can find the B vitamins. Here are some places to start 1:
- Thiamine (B1): Lean pork and other meats, wheat germ, organ meats, poultry, eggs, fish, beans and peas, nuts, and whole grains
- Riboflavin (B2): Dairy products, eggs, whole grains and cereals, lean meats, broccoli
- Niacin (B3): Red meat, liver, pork, poultry, fish, brown rice, nuts and seeds, legumes, bananas
- Pantothenic acid (B5): Brewer's yeast, corn, cauliflower, kale, broccoli, avocado, legumes, lentils, egg yolks, beef (liver and kidney)
- Pyridoxine (B6): Meat, fish, poultry, bananas, navy beans, whole grains, walnuts
- Biotin (B7): Organ meats, eggs, fish, meat, seeds, nuts, sweet potatoes
- Folate (B9): Dark leafy green vegetables, fortified cereals and grains, nuts, legumes, liver, brewer’s yeast
- Cobalamin (B12): Meats, fish, poultry, shellfish, eggs, milk, dairy products
In addition to that, we also have supplementation with a B complex or a multivitamin that contains your daily requirements of the B vitamins. Performance Lab NutriGenesis Multi is no doubt our pick for the top multi.
It supplies 100% RDI of 17+ essential vitamins and minerals for optimal health, all complexed with natural enzymes and co-factors that enhance bioavailability and activity. It’s an ultramodern multivitamin for the ultramodern athlete.
References
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- D Lonsdale. A review of the biochemistry, metabolism and clinical benefits of thiamin(e) and its derivatives. Evid Based Complement Alternat Med. 2006;3(1):49-59.
- S Mosegaard, G Dipace, P Bross, J Carlsen, N Gregersen, RKJ Olsen. Riboflavin Deficiency-Implications for General Human Health and Inborn Errors of Metabolism.Int J Mol Sci. 2020;21(11):3847.
- C Bourgeois, J Niacin. In: Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. Encyclopedia of Dietary Supplements, 2nd ed. New York, NY: Informa Healthcare; 2010:562-9.
- DO Kennedy. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. 2016;8(2):68.
- R Leonardi, S Jackowski. Biosynthesis of Pantothenic Acid and Coenzyme A.EcoSal Plus. 2007;2(2):10.1128/ecosalplus.3.6.3.4.
- M Parra, S Stahl, H Hellmann. Vitamin B₆ and Its Role in Cell Metabolism and Physiology. 2018;7(7):84.
- D Pacheco-Alvarez, RS Solórzano-Vargas, AL Del Rí Biotin in metabolism and its relationship to human disease.Arch Med Res. 2002;33(5):439-447.
- LB Bailey, JF Gregory 3rd. Folate metabolism and requirements. J Nutr. 1999;129(4):779-782.
- HC Lukaski. Vitamin and mineral status: effects on physical performance. 2004;20(7-8):632-644.
- F O'Leary, S Vitamin B12 in health and disease.Nutrients. 2010;2(3):299-316.
