B-Vitamins are water-soluble nutrients that are important in your body's maintenance of physiologic and metabolic functions. There are eight different B Vitamins, so there's a lot to know with each having different functions and benefits. You probably have a lot of questions, but we have you covered. Keep scrolling to see Kill Cliff's guide to B Vitamins.
What does each of the B Vitamins do for you?
- BI (thiamin)- helps make food into energy, helps with muscle contraction, and supports normal nervous system function.
- B2 (riboflavin)- helps your body break down the protein, carbohydrates, and fats that you eat. Also important in growth and the reproduction in red blood cells.
- B3 (niacin)- assists in the function of your skin, digestive system, and nerves. Niacin also supports cellular energy production.
- B5 (pantothenic acid)- necessary for the body to be able to produce hormones and breakdown carbohydrates for energy.
- B6 (pyridoxine)- metabolizes amino acids from food, creates new red blood cells, and helps create serotonin, melatonin, and norepinephrine.
- B7 (biotin)- helps maintain healthy hair, skin, and nails.
- B9 (folate)- plays a key role in the development of a baby's nervous system and helps grow red blood cells.
- B12 (cobalamin)- assists folate in creating red blood cells and helps allow iron to do its job. Also helps regulate your central nervous system.
What foods are high in vitamin B?
- Grains such as brown rice, barley, and millet
- Meat such as red meat, poultry, and fish
- Dairy products such as milk and cheese
- Seeds such as sunflower seeds
- Nuts such as almonds
- Leafy and dark vegetables such as broccoli and spinach
- Fruits such as avocados, oranges, and bananas
Can vitamin B help you lose weight?
There is no direct correlation between B Vitamin consumption and weight loss. Though some weight loss clinics offer injections of B Vitamins, this is more of just a way to keep you energized and boost your metabolism, those injections likely won't have much of an impact on you unless you have a Vitamin B deficiency.
Should my pre-workout have B-vitamins?
B Vitamins are important for energy production, so they can be helpful and impact your overall athletic performance, especially if you are B-vitamin deficient.
There is evidence suggesting that B12 intake is important surrounding exercise because weightlifting increases protein synthesis and breakdown. B12 is often included in BCAA in order to make sure your body is boosting protein synthesis, slowing the process of protein breakdown, or doing both.
You can get a mix of those important B-vitamins and electrolytes in your pre-workout with a can of Kill Cliff IGNITE. IGNITE has a blend of B12, B2, and B5, which will give you the energy and help your body properly synthesize protein. IGNITE is packed with 150 mg of naturally sourced caffeine, which will give you a jolt of energy before you attack your workout. IGNITE contains 10% of your daily values of magnesium and potassium, which is not only great for hydration and blood flow but also is unprecedented in the world of energy drinks.
Unlike leading energy drinks such as Redbull, Monster, and Bang, IGNITE is naturally sweetened with Stevia and Erythritol. It is low glycemic offering sustained energy and no crash; and, it won't fill your body with multiple spoonfuls of sugar.
Can B Vitamins help with anxiety?
Yes, many of the B Vitamins can help reduce stress and anxiety. Here are some examples of the way B Vitamins can help with your anxiety:
- B1 helps balance your blood sugar levels which can help your anxiety levels.
- B3 supports the synthesis of serotonin, which has been proven to help with anxiety.
- B5 assists the adrenal glands, which reduces your levels of stress and anxiety.
- B6 paired with magnesium can even out your anxiety associated with PMS.
- B9 and B12 are significant in balancing moods of depression.
Are B Vitamins safe?
B Vitamins are water-soluble, so it's unlikely that you would be able to consume too much through a normal diet or recommended supplement. However, supplements that contain high levels of B Vitamins could lead to serious side effects.
High doses of niacin can possibly lead to side effects such as vomiting, high blood sugar levels, skin flushing, and even liver damage. High doses of pyridoxine can cause nerve damage, light sensitivity, and painful skin lesions. Additionally, too much Vitamin B can cause your urine to turn bright yellow but don't fear, this is just your body getting rid of excess Vitamin B it cannot use.
All in all, B Vitamins are safe as long as you stay within the recommended intake. To be safe, check your supplements to see if you are going to be taking in too much niacin or pyridoxine.
What drinks have B vitamins?
B Vitamins contain plenty of health benefits and can be found in a multitude of foods, but there aren't many drinks out there that not only contain B Vitamins but are healthy for you as well. Kill Cliff has created a solution to that problem.
Ignite is our energy drink- it provides athletes with a clean source of caffeine (150mg) from Green Tea. It also contains loads of B Vitamins, magnesium, potassium, and electrolytes which allows for a slow release of the caffeine preventing an energy crash later on.
Recover is a post-workout beverage loaded with B Vitamins, a specialized blend of plant extracts, enzymes (both natural anti-inflammatories), and electrolytes to support hydration to help you get back to full speed.