The Importance of B vitamins for body builders

B12 - Cobalamin

-carbohydrate metabolism

-maintenance of nervous system tissue

-stimulation of muscles via nerves

            -contraction

            -coordination

            -growth of muscles

 B2- Riboflavin

-Glucose metabolism

-Oxidation of fatty acids

-The shuttling of hydrogen ions through the Krebs cycle

B3- Niacin

-involved in over 60 metabolic reactions regarding energy "fuel" 

B1- Thiamine 

-Required for protein metabolism and growth 

-involved in formation of hemoglobin 

(protein found in red blood cells that transports oxygen throughout the body)

B6- Pyridoxine

-Required for Protein metabolism & growth

-carbohydrate utilization

-the more protein you intake the more B6 you need.

for more information

          

B complex

I was in CVS the other day and was looking down the vitamin isle and came across 2 bottles one was Equalized B-complex and the other Stress-B complex.
According to 'Nature Made' their B complex vitamin contains this: B-Complex supplement is a combination of essential B vitamins: thiamin, riboflavin, niacin, Vitamin B-6 and pantothenic acid, along with Vitamin C.-link 


Stress B complex contains this: Stress B-Complex supplement is a combination of 8 essential B vitamins: thiamin, riboflavin, niacin, Vitamin B-6, folic acid, Vitamin B-12, biotin, and pantothenic acid, along with Vitamin C and zinc.


so the difference is folic acid, vitamin B-12, Biotin, and zinc. 
A in depth article I found on this topic can be found : Here

depressed? B6 & B12 can help !

 B6 & B12 link to lowering depression

According to the American Journal for Clinical Nutrition, for every 10-milligrams of B6 and 10-micrograms of B12, can lower developing depression by 2%. apparently more senior citizens have higher levels of depression because of their lack of intake of B12. Also, folate is another vitamin that helps with depression. other supplements aid in positive moods but b6 & b12 are more preventive against depression.  

the B-shots

I came across a interesting site that I guess would make sense, yet seems really bizarre and a little frightening its called b12-shot.com the site actually sells needles and  vitamin injections of B-complex, B1, B6, B9, and B12. each costing a range between 8.99-30.00 $ what I think is amusing about this is that if a person takes too much of a vitamin substance it either becomes discarded through urine or possible toxicity to your body. This site totally seems unreal, I guess because I've never heard of vitamin inject ables, I don't understand under what circumstances needles would be first choice over simply eating B-vitamin containing foods. what a crazy world.

B6 deficiency

Vitamin B6 Deficiency

The amount of protein you eat determines your dietary requirement for this vitamin, because it functions in protein metabolism. The RDA for pyridoxine is 1.3 micrograms for both men and women, increasing to 1.7 mcg for those over 50 years of age. Pregnant and nursing women require more. Children younger than ten years of age require slightly less.

©2007 Publications International, Ltd. Children need less vitamin B6 than adults, but most people just don't get enough.

Even with the large amount of protein Americans eat, the RDAs for pyridoxine are sufficient for most people. The problem is that many people are not even meeting the RDA. 

The 1980 Nationwide Food Consumption Survey showed that pyridoxine intake was below 70 percent of the RDA in half of the people surveyed. A 1990 survey showed that intake of the vitamin was still inadequate for most men and women. Other studies show reduced blood levels of pyridoxine in some pregnant women, elderly adults, alcohol abusers, and people with disorders such as kidney disease and Down syndrome.

Some prescription medications, including birth control pills, steroids, and the antibiotics isoniazid and penicillamine, can increase the need for pyridoxine. If you take one of these medicines, ask your health care practitioner about taking a pyridoxine supplement.

If you don't get enough vitamin B6, there are supplements out there -- just be carefult not to overdo it.link