B vitamins (B-complex) are eight water-soluble vitamins that do not accumulate in the body, but quickly wash out with blood and urine and need constant replenishment. This group includes vitamins:
B-complex is a term for the whole group of vitamins, as in nature they exist only in a complex, but in an isolated form they do not occur. Of all the vitamins needed for health and muscle mass, the B-complex is the most important, since the action of each vitamin B group on the body is diverse and very useful for bodybuilders. For this reason, vitamins of this group should be included in your diet.
Vitamins of group B in the body perform many important functions:
- participate in the production of energy
Most often, B vitamins are contained in the same food.
If you regularly include the listed products in your diet, then the necessary dose of these important vitamins your body receives. For bodybuilders to achieve the best results it is recommended to additionally use additives with the content of B vitamins.
At active employment by bodybuilding it is recommended to increase specified doses. Different manufacturers recommend dosage recommendations often, so always read the instructions for using sports supplements and follow the instructions carefully.
Symptoms of vitamin B deficiency
Each vitamin of the complex fulfills its role in the body and has various signs of insufficiency. The lack of B vitamins in the body can cause health problems and worsen athletic performance in bodybuilding. So you need to monitor to get them in sufficient quantities from food, multivitamins or from food additives.
Vitamin B1 (thiamine) – a deficiency causes beriberi, weight loss, emotional disturbances, impaired sensory perception, weakness in the limbs, disturbance of the heart rhythm, and swelling of the tissues. Chronic thiamine deficiency can also lead to amnesia.
Vitamin B2 (riboflavin) – deficiency causes cracks on the lips, sensitivity to sunlight, inflammation of the tongue, flushing and laryngeal edema.
Vitamin B3 (niacin) – deficiency can lead to pellagra. Pellagra leads to aggression, dermatitis, insomnia, weakness, confusion of mental consciousness.
Vitamin B5 (pantothenic acid) – deficiency can lead to acne and paresthesia (tingling of the skin).
Vitamin B6 (pyridoxine) deficiency can lead to anemia, depression, high blood pressure, dermatitis, water retention and high homocysteine levels.
Vitamin B7 (biotin) – deficiency can lead to growth disruption and neurological disorders.
Vitamin B9 (folic acid) – a deficiency can lead to macrocytic anemia, as well as a higher level of homocysteine. Deficiency of folic acid in pregnant women can lead to congenital defects of the fetus. Studies have also shown that folic acid can slow down the negative age-related changes in the brain.
Vitamin B12 (cobalamin) – deficiency causes macrocytic anemia, increased levels of homocysteine, memory loss, and other cognitive negative consequences.
Benefits of B group vitamins in bodybuilding
- help maintain a high level of energy
Side effects of B group vitamins
When using vitamin B group at recommended daily doses, there are no side effects.
I drink vitamins animal pack, and melgamma vitamin complex
Yes you can calculate as much as you like how much and which group you need vitamins.
But it's really easier to drink with a complex. So I agree with Nina and Dmitry.
I'm not very active in sports, so I choose the public. an optimist, by the way, is not a bad thing.
and for more professional people in sports, probably, individual complexes count the doctor.
And if you take multivitamin complexes? For example the Alphabet? There is enough vitamins of group B? just the body and minerals and vitamins are needed, it's probably probably all in the complex. And the alphabet seems to be good vitamins.
Such complexes are not designed for people actively involved in sports. There are foreign multivitamins specially for athletes, for women you can recommend Opti-Women http://dailyfit.ru/supplements/opti-women/, and for men Opti-Men http://dailyfit.ru/supplements/opti-men/ I and I accept them myself.
I take vitamins of group B, began to feel much better myself, both physically and psychologically.