Cobalamin (Vitamin B12) – Vitamin B12 is useful for our bodies in many ways, for example helping with our metabolism and carb burning. It is also useful for the maintenance of tissue in the nervous system – the crucial network of nerves that sends signals (via action potentials across synapses) between our brain and the rest of our body. B12 is only available from foods that are animal in origin meaning it’s hard for vegetarians to get their RDA.

Biotin – Biotin plays a key role in the absorption of amino acids – the process of converting the protein in our diet into muscle and other tissue in the body. It’s a popular supplement for bodybuilders for this reason, and should particularly be taken if you consume raw eggs which contain the substance ‘Avidin’ which can block its effects to a degree meaning you need more.

Riboflavin (Vitamin B2) – Riboflavin is crucial for glucose metabolism, the body’s use of glucose to extract glycogen and ATP for energy and to burn fat. It’s also used in the oxidisation of fatty acids and the transport of hydrogen ions through what’s known as ‘the Krebs cycle’ (AKA the ‘citric acid cycle’). The Krebs cycle is part of a metabolic ‘pathway’ that’s used in the conversion of carbohydrates and fats to water and carbon dioxide. It therefore helps aerobic endurance. Riboflavin has been demonstrated to be low in women who often have less than their RDA in their blood. Supplementation therefore might be beneficial for women. Riboflavin can also combat against cramping (hyperexcitability).

Vitamin A – Vitamin A helps with our eye sight, demonstrating how a full and healthy intake of vitamins can help every aspect of your general health. It is also used in protein synthesis and heightens your overall anabolism (muscle building potential). Supplementation is recommended as the average Westerner has been demonstrated to have low levels of vitamin A. Strenuous activity and a low fat diet have also been shown to exacerbate this problem by disrupting the absorption of that vitamin.

Vitamin E – Vitamin E is a powerful antioxidant and protects against the oxidisation of cells and protect the membrane against free radicals, one of the key processes in ageing and the development of unwanted mutations meaning that it can improve longevity and even fight against cancer. Healthy cell membranes are also crucial for the many catabolic and anabolic processes that take part in the human body, and slight mutations or damages will be exacerbated and exaggerated through mitosis as your cells split and divide.

Niacin (Vitamin B3) – Niacin is involved in a vast proportion of the metabolic processes that are involved in energy production meaning that more Niacin means more energy for your body and your muscles. Niacin also comes in the form of nicotine acid which causes vasolidation, helping your blood flow and provide your body with oxygen and nutrients. In too high doses however it can hamper fat burning and mobilisation.

Mack LeMouse

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