Vitamins B | Peluc.net

Vitamins B: importance and benefits

Vitamins B, often grouped under the complex B period, play an essential role in maintaining our global health. Both for our daily energy, our metabolism or our mental well -being, these nutrients are essential, especially for active people.

In Peluc.net, we want to illuminate you on the importance of the B vitamins and their benefits to optimize sports performance and your daily health in our gyms.

What is the vitamins of group B?

Complex B includes several soluble vitamins in water, each with specific functions.

Among the best known, we find:

• B1 (Thiamina) : Essential for the digestion of carbohydrates and the functioning of the nervous system. It has a crucial role in the conversion of energy food and helps to maintain a healthy cognitive function.

• B2 (Riboflavina) : Plays a crucial role in the production of energy and health of the skin. It is also important for vision and helps to protect cells from oxidative stress.

• B3 (niacin) : Help in digestion and blood circulation. It also contributes to the health of the nervous system and can improve the lipid profile by helping to reduce LDL cholesterol.

• B5 (Pantotenic acid) : Involved in the synthesis of hormones and in the metabolism of fat. It is also necessary for the production of coenzyme A, which is essential for many biochemical reactions in the body.

• B6 (pyridossin) : Necessary for the production of neurotransmitters and mood regulation. It also plays a role in the formation of hemoglobin, the protein that transports oxygen to the blood.

• B7 (Biotin) : Supports hair and nails health and helps in metabolism. It is often recommended to improve the consistency of the hair and strengthen fragile nails.

• B9 (folic acid) : Essential for the formation of cells and the synthesis of DNA. It is particularly important for pregnant women because it helps prevent congenital malformations.

• B12 (Cobalamina) : Crucial for the production of red blood cells and the health of the nervous system. It is often a concern for vegetarians and vegans, because it is mainly found in animal products.

The benefits of vitamins B

1. Energy increase

The B vitamins are often called «energy vitamins» because they provide to convert the foods we consume in energy. For athletes, a good dose of vitamins B can make the difference between mediocre performance and optimal training.

For example, vitamin B1 helps the degradation of carbohydrates, allowing muscles to benefit from a rapid supply of energy during the effort.

2. Improvement of mental health

Some vitamins B, such as B6, B9 and B12, play a key role in the production of neurotransmitters, which influence our mood and emotions. A lack of these vitamins can cause humor, anxiety and even depression disorders.

Studies show that people with an adequate contribution in the B vitamins are less likely to suffer from depression and anxiety, which is essential for athletes who have to manage stress and pressure.

3. Support for metabolism

The B complex helps to regulate the metabolism of carbohydrates, fats and proteins. This is particularly important for those who try to lose weight or maintain a healthy weight.

For example, vitamin B3 is involved in lipid metabolism, while B6 helps the deterioration of amino acids. A well -regulated mixture also allows better weight management and optimization of sporting performance.

4. Strengthen the immune system

Vitamins B can also contribute to a strong immune system. For example, vitamin B6 is involved in the production of white blood cells, essential to fight infections.

In addition, an adequate contribution of folic acid (B9) helps cell regeneration, which is crucial to maintain a healthy immune system, especially after periods of intense effort.

5. Skin health, hair and nails

Vitamins B, including biotin (B7), are often associated with hair and skin health. They help to maintain hydration and flexibility of the skin and maintain hair growth. For example, Riboflavin (B2) is important for skin health, while niacin (B3) helps to improve blood circulation, which can also contribute to brighter and healthier skin.

For those who train regularly, maintaining healthy skin and strong hair is essential, since sometimes it can cause imbalances.