Vitamin B6: indispensable for athletes
Pyridoxine, commonly known as vitamin B6, plays akey role in the body’s metabolic processes. It is a water-soluble vitamin, so it is quickly depleted and not well stored in the body, which can lead to deficiencies. Fortunately, this vitamin is easily obtained through food and food supplements, as we will see below. Vitamin B6 performs numerousfunctions in the body, including:
- It promotes a good hormonal balance in women.
- It improves and maintains good mental health by supporting the production of hormones and neurotransmitters like serotonin, melatonin and norepinephrine.
- It boosts the immune system.
- It promotes the growth of new cells.
- It is vital for the metabolism of carbohydrate, proteins and fats.
- It promotes good moods.
- It balances sodium and potassium levels, promoting red blood cell production.
This vitamin is also used in medicine to treat learning difficulties in children, prevent skin problems like dandruff, psoriasis and eczema, detoxify the liver, combat fluid retention and prevent muscle pain. Additionally, recent studies have linked vitamin B6 to cancer immunity.
Metabolism of vitamin B6
liver, where, together with the brain, kidneys, spleen and muscles, the majority of this vitamin is found in the body.
Recommended intake of vitamin B6
Since vitamin B6 is necessary for protein metabolism, the recommended daily intakefor anadult is 0.016 mg per gram of protein in the diet, i.e. 2.0 mg/d for men and 1.6 mg/d for women.
The functions of vitamin B6 in sport
Mostbiological functions of vitamin B6relate to thesupply of energy during exercise, in particular protein and amino acid metabolism. During exercise, amino acid catabolism occurs to produce energy in the muscle, resulting in lactic acid being converted into glucose in the liver. Therefore, low vitamin B6 levels affect exercise performance. However, this vitamin alsosupports sporting performance through functions such as:
- Muscle glycogen catabolism
- Tryptophan metabolism
- The formation of serotonin
- Aminolevulinic acid synthesis
- Carnitine synthesis
Vitamin B6 and muscle development
One of the most important functions of vitamin B6 in sport is muscle development. Athletes tend to increase muscle mass and reduce body fat in order to improve their sporting performance. For this reason, it is common for them to take vitamin B6-based food supplements, which have a natural metabolic action that stimulates growth hormone. In fact, food supplements containing vitamin B6canincrease blood levels of growth hormone during and immediately after exercise. Together with the catabolism of amino acids, this helps athletes to avoid fatigue, improve their physical performance and, therefore, increase their muscle mass. One of the most effective food supplements containing vitamin B6 is Keriba Sport, which is rich in magnesium (112.5 mg), in the natural antioxidant polyphenol found in pomegranates, punicalagins (220 mg) and in vitamin B6 (1.4 mg). Thanks to its composition, Keriba Sportprevents fatigue, reduces tiredness, promotes red blood cell synthesis and protein synthesis and metabolism, aids glycogen metabolism, promotes normal muscle and bone function and a good electrolyte balance, among other properties that are beneficial to the health of athletes.
