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Vitamin B: 101



As I continue to compete, I have noticed the side effects of simply not taking enough B Vitamins. Here is a simple breakdown of the many types and where they can be found in natural food sources.


Vitamin B1 vitamin B-1 Thiamine– This enhances blood circulation, helps in blood formation.   It also helps with metabolism of carbohydrates while assisting to maintaining appetite and normal digestion. B1 is essential for a well functioning nervous system as well as proper function of the heart and muscular system.

Found In: Whole grain cereals, peas, beans, peanuts, legumes, brewer's yeast, almonds and egg yolk.


Vitamin B2 - Helps body break down amino acids, regulates energy and is important in the formation of red blood cells. Supports cellular breathing. Prevents red, cracked lips and burning tongue.

Found In: Egg whites, lean meat, fish, wheat germ, almonds, mushrooms and milk.


Vitamin B3 – This one is important for fatty acid synthesis, protein and carbohydrate breakdown, tissue respiration, health of skin, tongue and digestive system. Higher doses may help manage cholesterol.

Found In: b vitaminsYeast, lean meat, chicken, salmon, tuna, legumes, whole grain cereals, peanuts.


Vitamin B5 - Helps body metabolize carbohydrates and fats. Offsets deficiency-related dermatitis and 'burning foot' syndrome.

Found In: Eggs, chicken, avocados, soybeans, whole grains, peas, sweet potatoes, yeast and broccoli.


Vitamin B6 - Helps the body to absorb and metabolize amino acids, fat utilization, and formation of red blood cells. Vitamin B6 is involved in the metabolism of protein and carbohydrates as well as production of insulin.

Found In: Chicken, fish, pork, eggs, rice, soybeans, oats, whole wheat, peanuts, walnuts, bananas, avocados and carrots.


Vitamin B12 - vitamin b 12Important for Red blood cell health and development, treats 'pernicious anemia', used in management of neuropathy. Vitamin B12 is necessary for proper utilization of fats, carbohydrates, and proteins for bodybuilding.

Found In: Meat, tuna, milk, cottage cheese, yogurt, eggs, soybeans and soy products.


I hope after reading over this list you can see how important taking just a few types of Vitamin – B can help. It’s always important to make sure we are at our best if we want to beat the rest!

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