Top 10 Vitamins: Role in Muscle Metabolism for B12 and B6

B Vitamins and their role in muscle metabolism from a bodybuilders perspective is a great article co-written by an assistant professor in Georgia Southern University's graduate health science program who is also a former body builder and one of his graduate students. Although the article is written from a body builders perspective, the information is written so that any athlete can understand the importance of the vitamins, especially the B family, in their role in energy metabolism.

One of the opening paragraphs in this article states: 'It's sometimes easy to forget that the cells in our bodies, particularly muscle cells, rely on certain biochemical reactions for proper metabolism, growth and maintenance. These reactions, in turn, depend upon specific vitamins to help catalyze, or facilitate, their actions.'  Vitamins and minerals, although not directly an energy source, are responsible for the energy nutrients (carbs, fats, and proteins) to do their work and if one vitamin is deficient, energy can be altered.

Specific to Cobalamin (Vitamin B12), the authors write "Although the functions of vitamin B12 are numerous, those important to bodybuilders include carbohydrate metabolism and maintenance of nervous system tissue (the spinal cord and nerves that carry signals from the brain to muscle tissues). Stimulation of muscles via nerves is a critical step in the contraction, coordination and growth of muscles.'

Specific to Pyridoxine (Vitamin B6), the authors write 'Protein metabolism, growth and carbohydrate utilization are all made possible in part by the presence of vitamin B6. Like Thiamine, studies on Pyridoxine in athletic performance show a definite increased need for athletes and possible performance enhancement from supplementation.'
      Vitamin B6 is tied directly to protein intake. The more protein you eat, the more B6 you will need. 

Vitamins are the forgotten black sheep of the 'energy' family and if you are one who doesn't focus on vitamin intake I urge you to read this article in its entirety. No matter the sport or exercise you enjoy doing, the information will be helpful to your performance.

Eat your Peanut Butter !

Eat those PB & J sandwiches !  Buy that Jif or Skippy and enjoy. Benefits range from diet control to antioxidant protection. A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6.

I knew I was hooked on Jif for a reason. How often do you have your peanut butter?

B12 and oral health

Canker sores in the mouth have been linked to a deficiency in B12. The link to this article is from a dental site that outlines canker sores and probable causes. Treatment options outlined for the person to increase their intake of fish, poultry, and dairy. For someone who is vegetarian a supplement may be advised by their dentist. The vegetarian connection got me wondering if their was a study done on the number of canker sores a vegetarian experiences in a year vs. a non-vegetarian?

I also was wondering how much B12 is recommended to treat the sores and found that 1000 mg is recommended.
As I have been learning of the various vitamins and minerals related to bone health, I was thinking through the connection of strong teeth in relationship to vitamin B6 or B12 levels. An article from Biotech Week. Atlanta: Aug 18, 2010. pg. 370 stated that a lack of adequate vitamin B6 or B12 could be a risk factor for cleft lip and cleft palate formation.

 

Vitamins and Minerals role in reducing PMS symptoms

I found the followoing paragraph at http://www.healthofchildren.com./ I teach a women's health issues class and our first unit is on the menstrual cycle and PMS symptoms are a part of our disucssions. As I read the paragraph below for the first time, I recognized that the main vitamins and minerals mentioned are those that we have been discussing as important to bone health. Vitamin B6 aids in the energy synthesis of the cell so I am not surprised that it would aid women who feel fatigued during their menses.

The following is the segment:

Some women find relief with the use of vitamin and mineral supplements. Magnesium can reduce the fluid retention that causes bloating, while calcium may decrease both irritability and bloating. Magnesium and calcium also help relax smooth muscles, and this may reduce cramping. Vitamin E may reduce breast tenderness, nervous tension, fatigue, and insomnia. Vitamin B6 may decrease fluid retention, fatigue, irritability, and mood swings. Vitamin B5 supports the adrenal glands and may help reduce fatigue.

Read more: Premenstrual Syndrome - symptoms, Definition, Description, Demographics, Causes and symptoms, Diagnosis, Treatment http://www.healthofchildren.com/P/Premenstrual-Syndrome.html#ixzz15U8KV0XU

Culinary Ideas That Work at Home, Too - Tip of the Day from the American Dietetic Association

Culinary Ideas That Work at Home, Too - Tip of the Day from the American Dietetic Association

Simple and easy tips to use in the kitchen to ensure the addition of all the energy nutrients to your dietary intake. Check out the ideas and see which ones you will attempt to implement on a consistent basis!

The American Dietetic Association information sheet titled Vitamin Needs for Athletes, is written in very simple terms. Even though my blog is specific to vitamin B6 and B12, I thought you would all gain information from reading athletic advantages to each of the vitamins listed.  Look for your specific vitamin in the list and leave a comment if something new was listed that you hadn't read about in your research.

Eating for Energy

Eating for Energy

Click on the title above and read great tips on how to aviod fatigue that may be due to poor diet and lack of exercise. As you read this you will be reminded to eat breakfast and why that is important. The article states other reasons why a person may be fatigued and suggestions to combat that fatigue. As you read the article, can you identify yourself? If so, what suggestions from the author will you implement in order to combat your lack of energy?

Cortisol — Its Role in Stress, Inflammation, and Indications for Diet Therapy

Cortisol — Its Role in Stress, Inflammation, and Indications for Diet Therapy

I teach about excess cortisol in the body and how that excess can lead to health issues overtime. This article states the health issues of heart disease, hormone disruption, weight gain, and blood sugar inbalance. Over the past 4 to 5 semesters I have tweaked my nutrition lectures so that my students realize how cortisol interfers with blood glucose and causes weight gain. The last section of this article states nutrition and lifestyle changes that a person should focus on if he/she is under constant stress and therefore, releasing cortisol on a steady and daily basis.

Muscle Metabolism and vitamin B-6

The Journal of Nutrition, 1997, vol.127, iss.6, p. 1219-28 printed a study called
'Chronic exercise affects vitamin b-6 metabolism but not requirement of growing rats'.

The goal of the study was to investigate exercise-related B-6 vitamer distributition in blood and organ tissue in relation to 3 dietary vitamin b-6 levels: deficient (0 mg b-6), suboptimal (2 mg), or control (7 mg).  Authors wanted to understand how blood and tissue B-6 vitamers change is necessary in order to expand knowledge of viamin B-6 and nutritional biochemistry during long-term exercise. Currently there is no clear evidence that long-term exercise increases the loss of vitamin B-6 from the system.

The scope of the study included all rats on a 9 week diet of a blend of 62% carbohydrate, 25% as casein, and 13% as vegetable or animal fat with the b-6 levels mentioned above. Some of the rats were trained to swim and others were sedentary. The swimming protocal was for 1 hour a day, 6 days/week, for 9 weeks. Exercise intensity was increased each week by adding 1% of the rats body weight up, maxing at 6%. While the exercise rats were swimming, the sedentary rats had food withheld for that hour.

Urine samples were collected from both groups of rats as were a collection of blood and tissues. The tissue samples were from the heart, liver, kidney, gastrocnemius muscle, adrenal glands, and the brain. Epididymal fat pads were also removed from the rats to study the effect of exercise and vitamin B-6 intake on fat deposition.

Conclusions showed that training seems to alter vitamin B-6 metabolism as indicated by higher muscle PLP concentrations in the gastrocnemius and reduced liver PLP concentrations in the exercising rats. However, the amounts of b-6 in the other organs were not significantly higher in the exercising rats to conclude that additional b-6 intake is necessary throughtout the body in those that exercise long-term.

What I didn't learn from the study is what role does B-6 play in the muscle? I actually asked myself the follow questions:
If concentrations of B-6 are higher in a trained muscle how, and what part of the muscle, is using the b-6? Is it for contractions? for repair?


It was difficult to seafind b-6 or b-12 specific studies related to muscle metabolism. As I read this study, the authors referenced a few studies done over the years that each show inconclusive evidence that a person who exercises long-term would need to focus on additional intake of vitamin B-6.

I found this study by searching the CR library database PROQUEST.

Exercise and B Vitamins

Vitamin B6 and B12 play important roles in synthesizing red blood cells. Red blood cells carry needed oxygen to the muscles in order for the muscle to continually contract during an exercise session. The abstract below speaks to a study done where a deficiency in the B family of vitamins may have a direct correlation to an individuals ability to exercise at higher intensity. the authors suggest that supplementation be included in the diet if the athlete does not consume adequate foods with B6 and B12. I have done a post on vitamin B12 in vegans which blends in with this information.

Woolf, Kathleen, and Melinda M. Manore. "B-Vitamins and Exercise: Does Exercise Alter Requirements?." International Journal of Sport Nutrition & Exercise Metabolism 16.5 (2006): 453-484. Academic Search Elite. EBSCO. Web. 18 Oct. 2010.

The B-vitamins (thiamin, riboflavin, vitamin B-6) are necessary in the energy-producing pathways of the body, while folate and vitamin B-12 are required for the synthesis of new cells, such as the red blood cells, and for the repair of damaged cells. Active individuals with poor or marginal nutritional status for a B-vitamin may have decreased ability to perform exercise at high intensities. This review focuses on the B-vitamins and their role in energy metabolism and cell regeneration. For each vitamin, function related to physical activity, requirement, and status measures are given. Research examining dietary intakes and nutritional status in active individuals is also presented. Current research suggests that exercise may increase the requirements for riboflavin and vitamin B-6, while data for folate and vitamin B-12 are limited. Athletes who have poor diets, especially those restricting energy intakes or eliminating food groups from the diet, should consider supplementing with a multivitamin/mineral supplement. [ABSTRACT FROM AUTHOR]

Tufts University study related to bone density and Vitamin B12

The Tufts study measured bond density and B12 levels in 2500 men and women who were part of the Framingham Osteoporosis Study. The Tufts study found a direct correlation between low B12 levels and low bone density. Men were lowering in density in the hip and women were lower in density in the spine.

The following is the abstract from a study done at Tufts University. I had a hard time working with the link so decided to show it in full.

Vitamin B12 Linked to Bone Health vs. Osteoporosis

Vitamin B12, found in dairy products, meats, poultry and fish as well as in many fortified cereals, may be an important weapon in your battle against osteoporosis. New research at Tufts' Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) has uncovered a positive association between vitamin B12 and bone health.

The Tufts researchers measured bone mineral density-a gauge of bone quality--and vitamin B12 levels in more than 2,500 men and women participating in the Framingham Osteoporosis Study. They found that both men and women with low vitamin B12 levels also averaged lower bone mineral densities than those with higher levels. The men with low vitamin. B12 levels had significantly lower bone density in several areas of the hip, and the women low in B12 had particularly low bone density in the spine. Low bone density puts people at increased risk of the bone-weakening disease of osteoporesis.

"This is the first large-scale study of its kind to show an association between low vitamin B12 and low bone mineral density in men, and it confirms other reports of this association in women," says Katherine Tucker, PhD, director of the HHNRCA's Dietary Assessment an Epidemiology Research Program. "It shows that getting enough vitamin B12 from meats, poultry, fish and dairy products may be important for both men and women in maintaining strong bones."

Some individuals, particularly older people, have difficulty absorbing vitamin B12 from foods, however. So, Tucker adds, "inclusion of breakfast cereals fortified with vitamin B12 or use of vitamin B12 supplements offers additional protection."

Exactly how B12 is linked to bone density is unknown, as is the ultimate significance of B12 to bone health.

According to a recent surgeon general's report, some 10 million Americans age 50 and older already have osteoporosis, with another 34 million at risk. As the population ages, those numbers are expected to grow by 2020 to 14 million plus 47 million more at risk-half of all Americans over 50.

"Osteoporosis is becoming a much greater issue now that people are living so much longer," says Tucker, who was the lead author of the study, published in the Journal of Bone and Mineral Research. "Our study provides support for a way in which people can actively lower their risk of osteoporosis and help to preserve quality of life."

On Your Table

The recommended daily value of vitamin B12 is 2.4 micrograms (mcg). Good food sources of vitamin B12 include:

• Dairy products (make sure to pick low-fat or fat-free); an eight-ounce container of low-fat vanilla yogurt, for example, contains 1.2 mcg of B12

• Meat (again, opt for lean cuts)

• Fish; four ounces of salmon contain 3.18 mcg of B12

• Poultry

• Eggs

• Fortified breakfast cereals; a fortified wheat-flake cereal such as Total contains 8.56 mcg of B12 in a one-cup serving

Because the body's ability to absorb B12 from food typically declines with age, older people may need to take vitamin B12 in a multivitamin/mineral supplement or in the high levels of fortified cereals.

B12 Deficiency's: Who is at risk?

Vitamin B12 is found mainly in animal products but is present in some fish. Research over the past decades has contributed high animal product intake with high cholesterol, heart disease, and a risk for cancers. There has also been an increased awareness of how animals are treated at the meat lots. Add in religious beliefs and the reasons are plenty on why some people choose to become vegetarian and/or vegan, or to limit their intake of red meats. With this lifestyle choice, the intake of vitamin B12 is diminished greatly and in some cases, the intake of vitamin B12 is non-existant. As I read various articles on vitamin B12, vegetarians and vegans were not the only people at risk of Vitamin B12 deficiency. People with Chron's Disease and Ciliac Disease are also at risk. Chron's and Ciliac disease Vitamin B12 deficiency is due to malabsorption issues caused by the disease, not due to choosing to not to eat animal products.

I have choosen to focus this blog post on the hidden dangers of vitamin B12 deficiency that may occur in people who choose to limit their intake of vitamin B12. There is more of a concern for strict vegans than there is for the many types of vegetarian lifeystyles due to vegans non-intake of dairy and meats. To view food sources of Vitamin B12 click here and scroll down to the food chart.

The role of vitamin B12 in very basic terms is to:

support production of red blood cells and prevent anemia

allow nerve cells to develop properly

help your cells metabolize protein, carbohydrate, and fat

The New England Journal of Medicine reported on a young 33-year old male who was experiencing eye problems as well as other health issues. The health problems he was experiencing was linked to a very strict vegan diet that had became his lifestyle since he 20 years old.  His health history did not include any smoking, alcohol use, or other substance use that may cause eye problems. The article stated that "no evidence of a compression of the visual pathway or of a toxic, infectious, or inflammatory cause of the blindness. Mitochondrial-DNA analysis showed no mutation for Leber's hereditary optic neuropathy."

The study continues with results of the patients vitamin and mineral levels which found that "the plasma level of folate was low (5.4 nmol per liter; normal range, 7.5 to 28), as were the levels of vitamin B₁ (4 nmol per liter; normal range, 6 to 40) and vitamin B₁₂ (114 pmol per liter; normal range, 150 to 720). There were also deficiencies of vitamins A, C, D, and E and zinc and selenium, but plasma levels of iron, ferritin, vitamin B₆, and nicotinamide were normal."   The patient was tested for malabsorption issues in the stomach and none were found. After all the testing of this patient, the doctor's concluded that the permanent eye problems were caused by vitamin deficiencies due to the strict vegan diet. Other studies (Miller NR, Newman NJ. Walsh and Hoyt's clinical neuro-ophthalmology. 5th ed. Vol. 1. Baltimore: Williams & Wilkins, 1998:663-79) have concluded that a lack of Vitamins B12 and B1 may be responsible for optic neuropathy.

I have choosen to highlight this study as a means to educate on the hidden dangers of vitamin and mineral deficiencies. Although the study was specific to a strict vegan, anyone who limits their intake of foods, suffers from digestive or intestinal disorders, and even some medications (antibiotics, birth control pills, cholesterol-lowering drugs) can develop nutritional deficiences.

Vitamin B6 and Vitamin B12: Function, Roles, and RDA's

Many people think of calcium and Vitamin D when discussing bone health. However, many factors contribute to bone density: hormonal balance, genetics, exercise, and nutrition. This blog is focused on Vitamin B6 and Vitamin B12 and their role in bone health.
Some B6 functions related to bone health include: (paraphrased from http://betterbones.com/) Specific information can be found at  http://www.betterbones.com/bonenutrition/vitamin-b6.aspx

• Production of hydrochloric acid (HCI) by the stomach. HCI is necessary for calcium absorption.
• It is needed for adrenal functioning. What does adrenals have to do with bones?  Well, many hormones are produced by the adrenals and hormonal harmony is essential for proper mineral balance.
• Collagen is a protein in bone and B6 is a co-factor in enzymes cross-linking collagen strands.
• B6 helps prevent the build-up of homocysteine in the body. Elevated homocysteine leads to reduction in bone density and is known as a risk for heart disease.

Vitamin B12 is needed for building protein, aids in red blood cell formation, and is needed for central nervous system maintenance. As bones go through modeling or remodeling, collagen is the protein substance that is used as a binding agent. Red blood cells make their way through the bone and carry oxygen to the bone tissue as well as transport iron throughout the body. Without vitamin B12, people can develop anemia. I will be doing a seperate post specific to the limitations of vitamin B12 absorption in vegans, vegetarians, and people with certain intestinal disorders.

Food sources and RDA recommendations chart:

Vitamin B6 and B12 Defiency related to hip fractures

A study published in the June 2008 Journal of Clinical Endocrinology & Metabolism concluded that older adults deficient in vitamins B6 and/or B12 were roughly 60% more likely to suffer a hip fracture. 1,002 adults were involved in the study. More on the results can be found at "Vitamin B deficiencies tied to higher risk of hip fracture. " Food & Fitness Advisor.  11.9 (Sept 2008).  Early symptoms of vitamin B-12 deficiency include reduced sensation in the limbs, memory and balance disturbances.

Food sources needed to ensure adequate levels of B6 and/or B12 include animal products, not plants. Meat, fish, poultry, and dairy products will all contain the vitamin. However, many people who do eat animial-based products have been found to be deficient in Vitamin B12 due to the inability to absorb the vitamin because of a lack of stomach acids. As a person ages, stomach acidity naturally decreases (for additinal information read the newsletter). 

As I ponder the information from the hip fracture, food sources, and stomach acidity,  I am leaning towards a conclusion that the hip fractures were occuring because the the adults were not able to absorb the vitamin B12 and this lead to a reduction in balance, which then lead to a higher probability of falling and breaking a hip.  Once you read the information, what is your own conclusion?

What is the Female Athlete Triad?

The Female Athlete Triad consists of three interlaced diseases. As you watch this video, note the three diseases and how each are inter-related.

Nutrition, hormones, and exercise all play a major role in the prevention and the treatment of the Triad.

Female Athlete Triad and Folic Acid study at MCW

The Female Athlete Triad consists of three intertwined diseases: osteoporosis, disordered eating, and ammenorhea. Research being done at The Medical College of Wisconsin is identifying a fourth health concern, cardiovascular disease. This video outlines some of the research being done in which Folic Acid is being tested as a means to reduce cardiovascular risk in women who exhibit the triad.