The chemical name for vitamin B12 is cobalamin. This is important the substance must be obtained from external sources, since the body does not produce it on its own, so you need to turn attention to foods rich in vitamin b12.
The cobalamin content is high in dairy products, eggs, chicken, turkey, liver and other types of meat – there most of all Vitamin B12 B12 and other forms of vitamin B can also be taken with food additives whose properties are verified.
Most likely fitness enthusiasts and athletes will not experience B12 deficiency. However, it’s important to make sure that you consume enough of this vitamin and know exactly in What foods contain vitamin b12. At low level cobalamin and other B vitamins you will experience lethargy and loss of appetite.
Oregon State University Research Published International Journal of Sports Nutrition and Metabolism Revealed that with a lack of B vitamins in people leading active lifestyle, decreased rates at intense training.In this article we will analyze in detail what is needed vitamin b12 to the human body and what health problems can Avoid using it.
- 6 Benefits of Vitamin B12
- # 1 Energy Production in the Body
- # 2 Improves the work of the cardiovascular system
- # 3 Reduces joint pain
- # 4 Improves brain function
- # 5 Healthy sleep
- # 6 Healthy complexion and skin
- 4 forms of vitamin B12: which one is better?
- Conclusion
6 Benefits of Vitamin B12
# 1 Energy Production in the Body
It’s important to understand that vitamin B12 will not provide you with energy if you already have a deficit of it.
However, B12 and seven other B vitamins will help the body process food into glucose, which will provide energy. Besides B12 helps to produce elements of DNA and red blood cells Taurus. It is also useful for bone marrow restoration. gastrointestinal tract and respiratory tract. B12 also promotes healthy nervous system and prevents megaloblastic anemia, therefore it is important to know what it contains this substance and whether it comes with food enough.
Thus, despite the absence of a direct effect on the level of energy, B12 supports the body’s health with many others ways.
# 2 Improves the work of the cardiovascular system
For athletes, bodybuilders, and every person, it’s important that the heart could function in full force. It delivers rich blood oxygen to all organs of the body, especially muscles.
Since the lungs are closely related to the heart, problems with the cardiovascular system also affects respiration. And without full breath impossible high-intensity training.
Vitamin B12 improves the condition of the cardiovascular system by reducing homocysteine levels in the blood – that’s what you need the body this vitamin. High homocysteine levels are associated with damage to the arterial membrane and an increase in their likelihood blockages.
# 3 Reduces joint pain
Optimum freedom of movement depends entirely on the joints. Years work with weights load them, causing them to wear out over time and even tear.
For example, with a constant bench press and bench press on an inclined bench shoulder joints are subject to severe friction and compression loads. Overtraining and lack of rest also worsen condition of connective tissue. Even if you are young and not yet Feel no pain, monitoring the joints is very important.
Vitamin B12 relieves pain and reduces inflammation, which leads to joint pain and causes effects such as arthritis. Now you understand why you need it, even if you don’t have anything right now worries.
# 4 Improves brain function
It’s no secret that the brain serves as our control center – it regulates balance, attention and mood. So a healthy brain directly affects our work with our own body.
As part of the single-carbon cycle, vitamin B12 is found in foods and supplements helps your brain and nervous system function normally. This cycle allows you to produce DNA, neurotransmitters (e.g. dopamine and serotonin) as well myelin.
# 5 Healthy sleep
We all need rest to succeed in the gym and in life. Sleep Helps to restore muscles, allowing them to grow and develop. On top of that, it gives you stamina. According to research Stanford University, with footballers sleeping at least 10 at night hours, the average speed of the sprint has increased.
You can improve the quality of sleep if you consume B12 in foods nutritional supplementation or as an injection. You sure heard about melatonin. This is the hormone that secrets the brain to sleep regulation. B12 affects its production – here’s another thing useful vitamin.
# 6 Healthy complexion and skin
I already mentioned that B12 is involved in the process of DNA synthesis. That that it plays an important role in cell replication, makes it an indispensable vitamin for a beautiful and healthy skin. And what makes people eat foods containing vitamin b12 in large quantity.
With high workloads, it’s sometimes difficult to remember correctly eat and take nutritional supplements. But healthy skin will add to your self-confidence, whether it’s a gym or everyday life.
B vitamins are responsible for protein synthesis, and without enough protein in the body will not be healing effect – this is their benefit.
4 forms of vitamin B12: which one is better?
The ability to absorb vitamin A in the blood depends on health. digestive system. It could demonstrate special table.
Intestinal parietal cells produce an intrinsic factor stomach (GIF). He is heavily responsible for absorption. Vitamin B12 However, nearly 40 percent of Americans experience with this is the problem. That’s why bodybuilders and fitness enthusiasts have intramuscular injections are suitable difficulties, instructions for which makes use easy.
Intramuscular Delivery of Vitamin A Bypasses Digestive system and inject it directly into the bloodstream.
The degree of absorption of B12 depends on its type. Below in the list There are four types of this vitamin:
- Methylcobalamin – This form of vitamin B12 is easy to use and absorbed by the body. Methylcobalamin does not require for its absorption a lot of energy. Most often in the form of food additives recommend taking it.
- Cyanocobalamin – being a synthetic form of vitamin cyanocobalamin contains a cyanide molecule, but it is not dangerous. However, to turn into usable form it requires energy.
- Hydroxocobalamin – This form is often found in many food products. It also effectively deals with B12 deficiency. when administered intramuscularly.
- Adenosylcobalamin – Adenosylcobalamin – Least Stable form of vitamin B12. This explains that this form cannot be found in food additives.
Conclusion
Vitamins are indispensable for the needs of bodybuilders. Vitamin B12 is useful what affects healthy sleep, proper muscle growth, level energy and so on.
If for some medical contraindications you cannot eat vitamin B12 in the form of nutritional supplements, intramuscular can help you injections with a vitamin cocktail. Bodybuilders not suffering absorption problems, especially vegans, can consume it orally.