A Guide to the B Vitamins Groups

You may find this a bit repetetive since a lot of these vitamins have similar functions, in fact they were believed to be one vitamin in the past. A good reason never to take them separately. I get some questions about the anabolic and protective properties of Niacin and pyridoxine. These are two very worthy substances, but I'd never suggest taking them separately. In fact B3 and B6 are probably the two that are most related. But B-vitamins are very synergistic and I see no reason why you wouldn't spring for a B-complex vitamin. It's not very expensive and it will definitely optimize the use of your protein intake. In fact, if you are hard up for money, have to cut back on food and can't afford a lot of supplements, just eat eggs and cheese, drink a lot of milk and supplement with a B-vitamin. Take it from a poor student, you can grow on that. Now peruse some of the effects of the micro-nutrients I find to be the most anabolic. B-vitamins are a constant in my supplementation, even if I am not taking anything else.

THIAMIN (VITAMIN B1)
Of all the water-soluble vitamins, you are most likely to find yourself short on thiamin if your diet is inadequate. When not getting the minimum 1.5 mg daily, you will find yourself depleted of vitamin B1 in as little as 14 days. A common deficiency disease is beriberi. This can have other causes as well, but giving high doses of B1 in such cases will almost certainly cure it within hours.

The benefits of thiamin are that it enhances circulation and oxygen supply, increases energy, helps with blood formation, and metabolizes carbs. As you will see, B vitamins are all very good metabolizers. Furthermore, B1 is used in the maintenance of the nervous system and for the biosynthesis of a number of cell constituents. Not unlike the neurotransmitter acetylcholine (also derived from a water-soluble vitamin) and the amino acid GABA (manufactured from arganine under influence of B vitamins), it plays a key role in the manufacture of hydrochloric acid, thereby easing digestion. Thiamin will help you use glycogen more accurately and ease the absorption of nutrients.

RIBOFLAVIN (VITAMIN B2)
B2 is not actually ingested, but made by intestinal flora from digested flavonoids. It is one of the easiest nutrients to absorb, but also, as with all water-soluble vitamins, one of the easiest to excrete. This makes for an almost constant need of Riboflavin. At least the minimum dose daily. There is no bodily supply of it.

Much like the B1 vitamin, riboflavin is used to better the use of oxygen by cells and the transportation thereof in the blood. It also aids in the metabolism of carbs, but you'll find B2 to be equally effective with fatty acids and amino acids. B2, though not very effective at its thing when taken separately, is an intricate part of the B-complex, because it is needed to activate the B6 vitamin (pyridoxine) and to help manufacture the B3 vitamin (niacin) to assist in the adrenal gland functioning. It is largely responsible for the production of antibodies in the white blood cells (proving that B-vitamins have antioxidizing properties as well) and plays a role in cell growth as well as cell respiration.

NIACIN (VITAMIN B3)
Niacin is also known as nicotinic acid or niacinamide, which are derivatives of B3, though nicotinic was once considered a separate vitamin, B4. It is used for—you guessed it—cell respiration and the metabolization of carbs, protein, and fatty acids. It also assists with the maintenance of circulation and skin, functioning of the nervous system, and the normal secretion of bile acid and stomach fluids.

Of more importance to the bodybuilder may be the link between B3 and the manufacture of sex hormones.

Nicotinic acid given in high doses may improve blood cholesterol profiles and help the bodycleanse itself of organic poisons. It's also a memory enhancer. Do not cook B3-containing elements in water.

PANTOTHENIC ACID (VITAMIN B5)
Manufactured by the intestinal flora, B5 is often referred to as the anti-stress vitamin because it is involved in the manufacture of the hormones that are commonly associated with battling stress. It plays a very important role in the secretion of cortisol and by supporting the adrenal gland in that fashion, also in a minor part in the manufacture of cathecholamines (dopamine and epinephrine, norepinephrine). Through this effect it may also be a link in the metabolism of fatty acids to stimulate weight loss. And as with all B-vitamins it also aids in the metabolization of carbs and protein and is beneficial to the health of skin and nerves.

It helps to fight allergies and strengthens immunity. The importance of pantothenic acid expresses itself in its presence in coenzyme A. This enzyme is needed for the formation of citrates and the oxidation of pyruvates and alpha-ketoglutarates. Not to mention synthesis of triglycerides and cholesterol. Pantothenic acid is best preserved in a neutral environment. It is most bioactive when not cooked and when kept from overly acidic or alkaline environments. So don't add soda or any acidic nutrients like citric acid or vinegar.

PYRIDOXINE (VITAMIN B6)
Of all the B-vitamins, B6 is perhaps the most important for mental and physical health. This is especially true for women because it balances female hormones and assists in immunity. But pyridoxine is also important for the growth of new cells, used to process and metabolize carbs, protein and fats (are you getting tired of that one yet?) as well as controlling behavior and mood. Medically its most common uses include the treatment of children with learning difficulties, the prevention of dandruff, psoriasis and eczema, all common skin malfunctions.

B6 balances sodium and potassium and promotes the production of red blood cells (yet again). It is needed for the manufacture and part of the nucleic acids RNA and DNA. It has been linked recently in the improving of immunity against cancer and it is known to fight the conversion of cystine to the toxic substance homocysteine, a product very detrimental to hart tissue. B6 is often used in medicinal supplements as a liver detoxifier.

Women may find supplemental pyridoxine essential to combatting premenstrual fluid retention, avoiding menstrual pains, and minimizing acne or nausea during pregnancy. In the absence of B6 you will notice severe mood swings, depression, and loss of sex drive. Pyridoxine should be stored in a dark, cool place, and preferably consumed uncooked. Please keep in mind that high cortisol levels or the use of cortisone will destroy B6.

FOLIC ACID (VITAMIN B9)
Known chemically as pteroylglutamic acid, but known as Folic acid, folacin or folate. It is manufactured within the body, and unlike the preceding B-vitamins, can be stored up to a certain amount in the liver. Folic acid exerts its main importance in the synthesis of DesoxyRibonucleic acid (DNA), cell growth, red blood cells and the formation of non-essential amino acids from ingested and stored protein sources. It plays a vital role in the energy production and it creates heme, the iron-containing active substance in hemoglobin (blood substance).B9 vitamins are needed for healthy cell division because folic acid mainly, is a coenzyme for RNA and DNA synthesis. For bodybuilders maintaining Folic acid balance is important for muscle protein metabolism and improving digestion. Medically it is used to treat folic acid anemia, which can be detected through symptoms of indigestion, depression and anxiety.

CYANCOBAMIN (VITAMIN B12)
Cyancobamin and cobolamin are the most common forms of the B12 group, and is one of the most supplemented vitamins around, mostly due to its uses as an appetite stimulant and an energy booster. I don't approve of the practice. It's probably healthier to match B-vitamin intake according to overall intake.

B12 is a complex structured compound with a certain content of cobalt, a trace mineral needed in small amounts by the body. It promotes growth and naturally red blood cell manufacture. B12 can clear up infections, aid in combatting allergies and is linked to cancer prevention. And just in case you thought this was an exception, it is used to metabolize protein, carbs and fatty acids. There is no real need for B12 but is nonetheless often stacked by athletes. The only people who will need extra are vegans, since most of the sources are animal.

BIOTIN (VITAMIN H)
It's a strange name for a B-complex vitamin, I agree. But as water-solubles go, this may be one you should look into. Next to the (get ready:) red blood cell formation, the metabolism of protein, carbs and fats and the growth of cells H can also be important in the Krebs cycle, allowing for prolonged exercise and energy production under extreme pressure. For this it will stack well with ATP increasing substances.For aging men Biotin is critical for health of hair and skin, as well as sweat glands and nerve tissue. It also promotes better bone marrow and deficiency can be a cause of thinning of hair or hair loss.