Taking a vitamin B complex pill is becoming a popular way to keep
your health and vitality, and in the bodybuilding circles, these
vitamins are considered essential to your mass building efforts. But what exactly do each of the B vitamins do?
First, all B vitamins are water soluble chemicals which aid the body in metabolizing food. So make sure you drink enough water, especially if you take vitamin supplement or protein supplement that contains increased dosage of vitamins. You can leave it on the supplement manufacturers to decide what's best for you, but, knowing specifically the abilities (and dangers) of each chemical might tell you whether or not you actually need that supplement.
Vitamin B1, also known as thiamine, is necessary for neural health, and diseases such as beriberi will occur if an organism doesn't have enough thiamine in their diet. Only plants, bacteria, and fungus can create thiamine, but it is necessary for almost all life forms. B1 also assists in the regulation of cardiovascular health.
Vitamin B2 is known as riboflavin, and is excellent for bodybuilders, since it helps promote fat burning, muscle building, and also plays a major role in metabolizing most of the important parts of food (carbs, fats, proteins, etc).
Vitamin B3 also known as niacin, is one of the energy drink industry's favorite additives. Niacin is used in cell repair, and also in steroid hormone creation in the adrenal gland. Niacin can be toxic in extremely high amounts, and symptoms include flushed skin, rashes, and can lead to liver failure if the niacin intake is not reduced at least temporarily. Ask a doctor for what is the best dosage for you, if you need the supplement at all. Niacin is a basic vitamin, and is found in almost every food. Therefore, Niacin deficiency is extremely rare, and likely doesn't need to be supplemented.
Vitamin B5, also known as panthotenic acid, has become a mainstay in the bodybuilding circuit. It has been known to help the human body metabolize nutrients, as well as aid in preventing infertility in cases of testicular torsion, decrease the chances of obesity, heal wounds, and also aid in treating acne vulgaris. B6 is not toxic, even in high amounts, and its miracle-like abilities make it a popular ingredient in skin care, hair care, and diet pills. If you want to include this in your supplement program, taking a pill or two a day is probably best.
Pyridoxine, one of the many B6 vitamins, is important for red blood cell creation, regulating female hormones, and aid in the balance of potassium and sodium in the bloodstream. People doing cardio, or women who are worried about "bulking up" during a bodybuilding session would be wise to take this as part of a supplement program. With a normal diet, you are likely to get an ideal amount of pyridoxine in your diet. In extremely high doses, however, it can cause a loss of balance, and neurological disorders.
Biotin, also known as vitamin B7, is important for keeping the blood sugar levels in a person's body stable, and plays a role in metabolizing fatty acids. Bodybuilders with metabolic disorders might want to take large doses of biotin; in superdose amounts, biotin has been known to help reverse certain metabolic disorders.
Vitamin B9, known to most as folic acid, is crucial to expecting mothers, as it plays an important role in an unborn child's nervous development. In adults, folic acid keeps people from having major mood swings and also helps people feeling sharp. Folic acid deficiency is rare, so expect to get a normal amount in your regular diet.
Lastly, vitamin B12, which is a collection of cobalamins is another major supplement favorite, often taking the form as cyanocobalamin. Vitamin B12 is necessary to include in your diet if you care about your neurological functions, or if you want your red blood cell count to stay at a normal level. It also plays a key role in tissue repair, and taking a good dose of vitamin B12 can often help boost energy. With tissue repair, cellular repair, increased alertness, and increased endurance, it's understandable why B12 is such a popular supplement among bodybuilders and other athletes. In fact, back in the days, the effect from taking this vitamin was compared by some to taking steroids. B12 is considered "safe" in very large doses, so taking a pill of B12 a day is can be a great idea. If you have gastrointestinal issues, you might not be able to take cyanocobalamin, so asking your doctor for a B12 alternative is a good solution.
Bodybuilders often show a great knowledge, when it comes to intake of protein and carbohydrates. But it is well known that without a balanced diet, mass building efforts will not be effective. And without adequate intake of vitamins, you cannot have balanced diet. Never let one supplement take over your diet. It is all interconnected, and your diet needs to reflect this simple fact.
First, all B vitamins are water soluble chemicals which aid the body in metabolizing food. So make sure you drink enough water, especially if you take vitamin supplement or protein supplement that contains increased dosage of vitamins. You can leave it on the supplement manufacturers to decide what's best for you, but, knowing specifically the abilities (and dangers) of each chemical might tell you whether or not you actually need that supplement.
Vitamin B1, also known as thiamine, is necessary for neural health, and diseases such as beriberi will occur if an organism doesn't have enough thiamine in their diet. Only plants, bacteria, and fungus can create thiamine, but it is necessary for almost all life forms. B1 also assists in the regulation of cardiovascular health.
Vitamin B2 is known as riboflavin, and is excellent for bodybuilders, since it helps promote fat burning, muscle building, and also plays a major role in metabolizing most of the important parts of food (carbs, fats, proteins, etc).
Vitamin B3 also known as niacin, is one of the energy drink industry's favorite additives. Niacin is used in cell repair, and also in steroid hormone creation in the adrenal gland. Niacin can be toxic in extremely high amounts, and symptoms include flushed skin, rashes, and can lead to liver failure if the niacin intake is not reduced at least temporarily. Ask a doctor for what is the best dosage for you, if you need the supplement at all. Niacin is a basic vitamin, and is found in almost every food. Therefore, Niacin deficiency is extremely rare, and likely doesn't need to be supplemented.
Vitamin B5, also known as panthotenic acid, has become a mainstay in the bodybuilding circuit. It has been known to help the human body metabolize nutrients, as well as aid in preventing infertility in cases of testicular torsion, decrease the chances of obesity, heal wounds, and also aid in treating acne vulgaris. B6 is not toxic, even in high amounts, and its miracle-like abilities make it a popular ingredient in skin care, hair care, and diet pills. If you want to include this in your supplement program, taking a pill or two a day is probably best.
Pyridoxine, one of the many B6 vitamins, is important for red blood cell creation, regulating female hormones, and aid in the balance of potassium and sodium in the bloodstream. People doing cardio, or women who are worried about "bulking up" during a bodybuilding session would be wise to take this as part of a supplement program. With a normal diet, you are likely to get an ideal amount of pyridoxine in your diet. In extremely high doses, however, it can cause a loss of balance, and neurological disorders.
Biotin, also known as vitamin B7, is important for keeping the blood sugar levels in a person's body stable, and plays a role in metabolizing fatty acids. Bodybuilders with metabolic disorders might want to take large doses of biotin; in superdose amounts, biotin has been known to help reverse certain metabolic disorders.
Vitamin B9, known to most as folic acid, is crucial to expecting mothers, as it plays an important role in an unborn child's nervous development. In adults, folic acid keeps people from having major mood swings and also helps people feeling sharp. Folic acid deficiency is rare, so expect to get a normal amount in your regular diet.
Lastly, vitamin B12, which is a collection of cobalamins is another major supplement favorite, often taking the form as cyanocobalamin. Vitamin B12 is necessary to include in your diet if you care about your neurological functions, or if you want your red blood cell count to stay at a normal level. It also plays a key role in tissue repair, and taking a good dose of vitamin B12 can often help boost energy. With tissue repair, cellular repair, increased alertness, and increased endurance, it's understandable why B12 is such a popular supplement among bodybuilders and other athletes. In fact, back in the days, the effect from taking this vitamin was compared by some to taking steroids. B12 is considered "safe" in very large doses, so taking a pill of B12 a day is can be a great idea. If you have gastrointestinal issues, you might not be able to take cyanocobalamin, so asking your doctor for a B12 alternative is a good solution.
Bodybuilders often show a great knowledge, when it comes to intake of protein and carbohydrates. But it is well known that without a balanced diet, mass building efforts will not be effective. And without adequate intake of vitamins, you cannot have balanced diet. Never let one supplement take over your diet. It is all interconnected, and your diet needs to reflect this simple fact.
Let's face it - building muscles is hard. But it could be much
easier and straightforward. All you need is to cut through all that BS,
lies, half-truth and myths that surround bodybuilding today.
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