Vitamins and their effects

Vitamins such as Vitamin C and Vitamin B are very important for our health. Bodybuilders also use substances such as creatine to become stronger. But how do these vitamins and substances work and what do they contain?

The B vitamins

The B vitamins are very complex and must work well together. Many B vitamins support, among other things, a number of enzymes that are involved in the dissimilation of glucose.

Vitamin B1 (thiamine)

Thiamine is a component of thiamine pyrophosphate (TPP), a coenzyme of decarboxyase and transketolase. These contribute to the conversion of carbohydrates. This makes it a very important vitamin for athletes. Vitamin B1 is mainly found in grain products, fresh fruit and vegetables.

Vitamin B2 (riboflavin)

Riboflavin is found in the coenzymes flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). Vitamin B2 is found in dairy products and vegetables such as broccoli, asparagus and spinach.

Vitamin B3 (niacin)

Niacin plays an important role in the energy supply of cells. There are two forms, nicotinic acid and nicotinamide Niacin is a building block for the coenzymes nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). Niacin is very important in energy supply and in the regeneration of the skin, muscles, nerves and DNA. Niacin can be found in chicken, game, fish, mushrooms, dairy products and eggs. Liver, coffee, whole grain products, various vegetables and fruits also contain niacin.

Vitamin B5 (pantothenic acid)

Vitamin B5, part of coenzyme A, plays an important role in the breakdown and construction of proteins, fats and carbohydrates. Without pantothenic acid, a number of hormones cannot be produced. It is found in various plant and animal products. Large amounts are present in protein, whole grain products, nuts, rice, fruits, vegetables, milk and brewer’s yeast.

Vitamin B6 (pyridoxine)

Pyridoxine works together with folic acid (B11) and cobalamin (B12). Together they play a role in absorbing iron and making and transporting amino acids. The production of iron is very important, because more iron means more hemoglobin and therefore better oxygen absorption in the blood. The production of red blood cells to which pyridoxine contributes is also good for oxygen absorption. Vitamin B6 is part of the coenzyme PLP (pyridoxal 5-phosphate). This coenzyme contributes to the breakdown of carbohydrates. Vitamin B6 is found in meat, eggs, fish, grain products, potatoes, vegetables, dairy products, nuts and bananas

Vitamin B11 (folic acid), Vitamin B12 (cobalamin)

In addition to the function discussed in vitamin B6, vitamins B11 and B12 play an important role in the construction of DNA and RNA. Folic acid and cobalamin also play an important role in the production of red blood cells.

Vitamin C (ascorbic acid)

Vitamin C is a very important vitamin. For example, it contributes to the synthesis of neurotransmitters (a molecule that helps with nerve impulse transmission) and collagen (an important protein for tissue such as cartilage). It also stimulates the absorption of iron through the intestinal wall. Ascorbic acid helps in the production of white blood cells and thus fights possible infections. Vitamin C is also involved in the recovery and healing of wounds. Vitamin C is commonly found in fruits. Vitamin C is an antioxidant. This antioxidant effect of vitamin C is very important for athletes. Exercise releases free radicals, which can be responsible for respiratory infections. Vitamin C can neutralize these free radicals.

Vitamin E (alpha-Tocopherol)

Vitamin E, like vitamin C, is an antioxidant. Vitamin E also ensures faster recovery and better maintenance of muscles and other tissues. Vitamin E also protects cell membranes, allowing fewer proteins to leak after exercise. This ensures a faster recovery.


Inositol, sometimes also called vitamin B8, vitamin H or biotin, is found in all animal tissues. As a coenzyme, inositol helps the enzyme acetyl-CoA carboxilasem, which acts as a catalyst in the breakdown of fatty acids. The substance tones the cells and also relieves some forms of muscle pain.

Creatine (methylguanidine acetic acid)

Creatine is a protein consisting of three amino acids: arginine, glycine, and methionine. The human body uses creatine in its cells to transport energy. Athletes and bodybuilders often use it to improve their performance. It is mainly found in meat and fish, and is produced by the liver.

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