The B Vitamins (Complex) includes eight water-soluble vitamins essential for energy metabolism, red blood cell formation, and nervous system function — all critical to physical performance and recovery. These include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).
Each B vitamin plays a unique role, from converting carbs into energy to supporting muscle function and oxygen transport. For active individuals, maintaining adequate B-vitamin levels can help prevent fatigue, support mental clarity, and optimize metabolic efficiency.
Athletes with high energy demands, restrictive diets, or increased sweat loss may benefit from B-complex supplementation.
Synonyms:
Vitamin B-complex, B-group vitamins
Benefits:
- Supports energy production and metabolism
- Aids in red blood cell formation
- Helps maintain nervous system function
- Contributes to fatigue reduction and focus
Sources:
Found in whole grains, meat, eggs, dairy, leafy greens, and legumes; also in B-complex supplements
Observations:
Often taken daily or in pre/post-workout supplements. Excess water-soluble vitamins are excreted in urine. B12 and folate are particularly important for endurance athletes.
Areas of Study Related:
Sports nutrition, Nutritional biochemistry, Neurophysiology