B vitamins are responsible for creating energy from the food you eat. According to recent studies, being even slightly deficient in these vital nutrients can decrease your body’s ability to repair itself after exercising. Not to mention their negative impact on your energy levels and performance during workouts.
 
A study from the University of Oregon found that athletes who don’t consume enough B-complex vitamins were more likely to experience greater difficulty building muscle and healing from muscle injuries. Performance levels were also significantly impacted, especially for high-intensity workouts. Common symptoms included headache, dizziness, fatigue and shortness of breath.
 
When you exercise, you sweat, compounding your vitamin loss. Why?  Because perspiration contains vital nutrients. So, if you’re putting in a strenuous workout, your risk of vitamin B loss is even greater.
 
Poor eating habits can also contribute to a lack of B vitamins. If you’re avoiding dairy or eggs to keep your weight down, you’re at an increased risk of deficiency.
 
So, what can you do to avoid vitamin B deficiency? Many foods contain B vitamins such as:

dark leafy green vegetables
Whole grain breads,
eggs,
milk,
yogurt,
brown rice,
liver and beef

 
If you’re still suffering from vitamin B deficiency, taking a high-quality B supplement can help. It’s important to look for one with a wide range of B vitamins like these:
 

Thiamin (B1): Helps produce cellular energy from the foods you eat, and it’s also required for the synthesis of DNA and RNA.
Riboflavin (B2): Helps promote growth and development. It’s needed for healthy cellular energy production and also supports antioxidant activity in your body.
Niacin (B3): Supports over 200 chemical reactions in your body including cellular energy production and fatty acid synthesis. Niacin has important heart health benefits too.
Pantothenic (PANT-TO-THENIC) Acid (B5): Helps support fatty acid synthesis and cellular energy production in your body.
Vitamin B6: is involved in over 100 cellular reactions throughout your body, vitamin B6 keeps bodily functions running at full capacity.
Biotin (B7): Helps support healthy hair, skin and nails. Biotin also encourages healthy carbohydrate, protein and fat metabolism.
Folic Acid (B9): Encourages healthy DNA synthesis, the formation of red blood cells and the metabolism of amino acids. Folic acid is especially critical during fetal development for its role in the formation of the spinal cord and nervous system.
Vitamin B12: Plays a critical role in the pathways of the body that produce cellular energy. It’s also needed for DNA synthesis, red blood cell formation and for healthy nervous system function. Vegetarians and vegans are at risk of deficiency since B12 is predominantly found in foods with animal origins.

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