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.