Vitamins b5, b6, and h

Vitamins B5, B6 and H are also involved in the metabolic processes that convert the potential energy contained in food into muscle energy, so the recommended intakes should be in correspondence to the total energy expenditure of individuals; being higher requirements in those who spend many calories in the performance of intense physical activities.

As we have seen the work of vitamins is done jointly, this is one of the main reasons why a diet that provides all the vitamins and other necessary nutrients, will always be the best strategy to ensure that our body performs at its best in the intense training sessions, aimed at increasing muscle mass and strength.

In this presentation we will know some particularities of vitamins B5, B6 and H.

Vitamin B5 (pantothenic acid)

Pantothenic acid is involved in cellular metabolism as part of the structure of coenzyme A, which is a mediating product in all processes of energy metabolism.

Pantothenic acid is present in small amounts in a wide range of foods, whether of animal or vegetable origin.

• Foods of plant origin rich in pantothenic acid are whole grains (rice, wheat, and corn), mushrooms (yeast) and legumes.

• Foods of animal origin rich in pantothenic acid are organ meats, meats and egg yolks.

Functions of vitamin B5 (pantothenic acid)

• It plays a very important role in the metabolism and synthesis of carbohydrates, proteins and fats.

• It intervenes in the synthesis of steroid hormones and some neurotransmitters such as acetylcholine.

Recommended intake

The recommended daily intake of vitamin B5 (pantothenic acid) for women and men is 6 mg (milligrams).

Consequences of vitamin B5 (pantothenic acid) deficiencies in the body. Vitamin B5 (pantothenic acid) deficiencies are extremely rare, but if they occur, they cause symptoms very similar to those of the other B vitamins: poor physical performance, cramps, depression and irritability.

Vitamin B6 (pyridoxine)

Vitamin B6 or pyridoxine is a water-soluble vitamin that participates in a large number of metabolic reactions, especially those related to the metabolism of amino acids, which is why it is required in greater quantities when protein intakes are very high.

Foods of animal origin rich in vitamin B6 are: viscera (liver, heart and kidneys); meats, fish (sardines, anchovies, tuna, bonito, etc.); and egg yolk.

Foods of vegetable origin rich in vitamin B6 are: whole grains, legumes (lentils and chickpeas); nuts (walnuts, hazelnuts); bananas, potatoes, vegetables.

Functions of vitamin B6

• It intervenes in the reactions related to the metabolism of fatty acids and proteins, collaborating in the creation of amino acids and proteins.
• It participates in the processes of muscle and hemoglobin formation.
• It is involved in the breakdown of muscle glycogen for energy.
• It is essential in the manufacture of antibodies and erythrocytes (red blood cells).
• It is necessary for the proper absorption of cobalamin (vitamin B12) and magnesium and iron.

Importance of vitamin B6 for the practice of fitness. As we have just seen, vitamin B6 is directly involved in the formation and development of muscle tissue and hemoglobin; it is also involved in the breakdown of muscle glycogen for energy, and to reduce fatigue during intense exercise; both elements are essential to enhance the performance of strength training.

Recommended intake of vitamin B6

The recommended daily intake of vitamin B6 for women is 2.1 mg (milligrams) between the ages of 13 and 15; 1.7 mg (milligrams) between the ages of 16 and 19; and 1.6 mg (milligrams) from age 20 and older.

The recommended daily intake of vitamin B6 for men is 2.1 mg (milligrams) between 13 and 19 years of age and 1.8 mg (milligrams) from 20 years of age onwards.

Consequences of vitamin B2 deficiencies in the organism:

• Neurological abnormalities are manifested, including peripheral neuritis, which causes pain in the upper and lower extremities, ulcers in the corners of the lips, inflammation of the tongue and dry