Finding optimal supplementation for your personal wellness is a constant challenge, no matter what your fitness goals may be. That being said, there is one important set of micronutrients which is often overlooked across the board when supplementing for optimal performance and health. B-vitamins are crucial part of overall physical and mental wellness for everyone and may be the missing ingredient in your training regimen.

The B-vitamin family consists of the following:

  • Vitamin B-12- Integral part of getting oxygen to tissue in the body.
  • Vitamin B-6- is involved in over 100 metabolic reactions in the body, which include production of energy and hemoglobin.
  • Thiamin- Assists in breaking down carbohydrates and protein for energy.
  • Riboflavin- Plays an active role in energy production and red blood cell formation.
  • Folate- Important for heart health, cell production and prevention against birth defects.

Together, B-Vitamins are primarily used by the body for cell repair and production. They also convert proteins and carbohydrates into energy.

B-vitamins are found naturally in whole and enriched grains, dark green nuts, meat and dairy products, but supplements can be purchased over the counter. Taking excessive amount of any supplement can have side effects. A study conducted by researchers at Oregon State University published in 2013 in the International Journal of Sport Nutrition and Exercise Metabolism suggests that the daily recommended intake of B-vitamins might not be sufficient for competitive athletes. Keep this in mind when choosing the dosage right for you and your performance needs. One little pill could make a big difference.