B-vitamins are crucial part of overall physical and mental wellness for everyone and may be the missing ingredient in your training regimen and in your everyday life.

A study conducted by researchers at Oregon State University published in 2013 in the International Journal of Sport Nutrition and Exercise Metabolism, came to some important conclusions about athletic performance and B-vitamins. This study showed that athletes lacking B-vitamins were less successful in high-intensity exercise performance compared to those whose B-vitamin intake was sufficient. The study also found those at a lower intake level were less capable of building muscle mass and repairing muscles. This was evident even when the deficiency was relatively small.

Athletes who limit their calorie intake or have restricted eating plans were found to have lower levels of B-vitamins than other athletes. This would be consistent with athletes who have to achieve a particular weight requirement such as wrestlers, boxers and MMA fighters, therefore placing them at a higher risk for deficiency.

B-vitamins have also been found to combat depression. Mood boosting is always a plus especially on hard training days. B12 and B6 specifically, are essential for the creation of neurotransmitters such as dopamine, adrenaline and serotonin, all of which are chemicals that are known to affect one’s mood. When these vitamins are lacking the transmission (a process called methylation) gets jammed which may result in sleeping issues, irritability, low self-esteem and even sugar cravings.

One little pill could be just what you’re looking for to get your mind and body on the right track.