B vitamins belong to the class of so-called hydrophilic vitamins. Unlike others, they are not fat-soluble but water-soluble. Each of them performs its own function in the human body. All of them are involved in normal energy metabolism and the immune system. They also influence the brain and nerves as well as muscles and blood formation. They play an important role in the cardiovascular system, as they contribute to normal homocysteine levels. The higher this level is, the higher blood values are often as well.
They are also involved in various metabolic processes. Different B vitamins play a role in carbohydrate and protein metabolism as well as in fat metabolism.
Overview
B1, also known as thiamine, contributes to the normal nervous system and normal psychological function. It is therefore often referred to as the mood vitamin or good mood vitamin. It is found in larger amounts in sunflower seeds and soybeans.
B2 is also known as riboflavin. It plays a role in energy and iron metabolism. Natural sources include dairy products as well as vegetables such as broccoli, spinach, or asparagus.
B3, better known as niacin, is found particularly in fish, poultry, and coffee beans. It performs functions similar to vitamin B2. Niacin is involved in energy metabolism, which consists of carbohydrate, protein, and fat metabolism. It also contributes to the reduction of fatigue, which is especially important for intensive training sessions.
B5 is also known as pantothenic acid. It is found in egg yolk, avocados, nuts, and rice. It consists of beta-alanine and pantoic acid. It acts as a building block of coenzyme A, which in turn consists of pantothenic acid, cysteine, and ATP. It contributes to normal synthesis and normal metabolism.
B6, also known as pyridoxine, is involved in protein and glycogen metabolism. The requirement depends on protein intake. The more protein-rich the diet, the more pyridoxine the body needs. It is also involved in the formation of red blood cells.
B7 is also known as biotin. It is found, among other things, in chocolate and nuts. Biotin is involved in the metabolism of all macronutrients (carbohydrates, proteins, fats). It also contributes to the maintenance of skin, hair, mucous membranes, and nerves.
B9 is better known as folic acid. Among other components, it consists of glutamate. Folic acid is involved in cell division. Bone marrow cells in particular, which are also responsible for blood formation, require it for division.
B12, also known as cobalamin, differs from all others in structure and function. It is the only one found exclusively in animal products. In addition, unlike other B vitamins, it can be stored in the body. It is also required for numerous metabolic processes. The most important processes include cell division, blood formation, and the normal function of the nervous system.
The group of B vitamins is important for energy metabolism and cell renewal in the body, among other things. Even a slight deficiency can lead to reduced athletic performance, especially in competitive athletes. Athletes therefore require an adequate supply of B vitamins. This is also due to the increased energy demand during training and competition phases. In this context, vitamins B1, B2, and B6 play a central role, as they are important for energy metabolism. Vitamins B9 and B12 are essential for cells and therefore also for red blood cells.
In addition, micronutrients such as these are lost through sweating. This micronutrient loss must be appropriately compensated. Since B vitamins are found in many foods, deficiency symptoms are rare in most regions. However, for strength, endurance, and performance athletes who are active several times a week, vitamin B supplements may prove beneficial.