Thread: I know it's important, but "just" how important are the Bvitamins for

Unless you are deficient I dont know that supplementing would be all that hugely beneficial. One thing to consider is, B vitamins dont stay in the body as they are water soluble.

Mudge

Unless you are deficient I dont know that supplementing would be all that hugely beneficial. One thing to consider is, B vitamins dont stay in the body as they are water soluble.

Yes you are right. The B vitamins, & vitamin C are water soluable while Vitamin A, D, E & K are thicker & you shouldn't be getting too much of them.

But don't forget that I've had thyroid problems & although my condition is normal, many bodily functions can be disturbed.

& it's more individual which bodily functions can be disturbed.

I've read that thyroid ppl can have B vitamin deficiency problems even with a normal thyroid level.

Maybe my B vitamins were low & supplementing them has helped me?

That's all I can think of at this point.

I take a b-complex twice per day.

Robert DiMaggio

I take a b-complex twice per day.

Do you have a deficiency?

If not, do you find it helps with training, & recovering & so on?

well, as Mudge said b vitamins are water soluable so they are not toxic, I feel that it helps quite a bit with my metabolism and energy levels.

Originally Posted by Johnnny

Yes you are right. The B vitamins, & vitamin C are water soluable while Vitamin A, D, E & K are thicker & you shouldn't be getting too much of them.

Vitamin A, D, E, and K aren't thicker, they are fat soluble. So, they can collect in fatty tissues. Exceeding the RDA by a large amount, and over a long period of time, can cause levels of these vitamins (Vitamin E is an exception) to reach toxic levels. Vitamin A toxicity can be fatal.

Originally Posted by ClintZ28

Exceeding the RDA by a large amount, and over a long period of time, can cause levels of these vitamins (Vitamin E is an exception) to reach toxic levels. Vitamin A toxicity can be fatal.

yes, they can be toxic, but please do not go by the RDA, that is a joke.

I don't think you can call it a joke. Millions and millions of dollars goes into research for years and years to establish the RDA. They first find out how much of each vitamin and mineral is required for thousands of healthy individuals. Then they set the RDA to meet the requirements of 99% of all people. Rarely does going beyond the RDA provide any benefit, and often it can cause harm. Vitamin E, Calcium, chromium, and vitamin C can be taken in larger than RDA quantities and may provide some benefits. But, much of it is still under debate.

here is a Q & A I answered a few months ago:
http://www.ironmagazine.com/viewarticle-972.html

Thanks for the link Robert DiMaggio.

As for those other vitamins being thicker, that's what the pharmacist said.

He was wrong I guess.

Heh, that's scary that a pharmacist said that.


Yeah, nutritonal needs of athletes is a relatively new area of research. Nothing is concrete yet.

Originally Posted by ClintZ28

I don't think you can call it a joke. Millions and millions of dollars goes into research for years and years to establish the RDA. They first find out how much of each vitamin and mineral is required for thousands of healthy individuals. Then they set the RDA to meet the requirements of 99% of all people. Rarely does going beyond the RDA provide any benefit, and often it can cause harm. Vitamin E, Calcium, chromium, and vitamin C can be taken in larger than RDA quantities and may provide some benefits. But, much of it is still under debate.

Being a "Nutrition & Health" major, I can attest that the above is correct (except it is actually 98%).

clintz28

Heh, that's scary that a pharmacist said that.


Yeah, nutritonal needs of athletes is a relatively new area of research. Nothing is concrete yet.

Yeah it is scary that a pharmacist said that. But he did say that the B vitamins & vitamin C are water soluable so I'll give him that.

Robert DiMaggio

I take a b-complex twice per day.

You don't find that it's too much?

My doctor told me to only take my B-complex once a day.

He said it's bad if you get too much Niacin (B3) & my complex contains Niacin & Folic Acid (B9).

Originally Posted by PirateFromHell

Being a "Nutrition & Health" major, I can attest that the above is correct (except it is actually 98%).

well, I took a diet/nutrition class in college, and yes that is what they will teach you...

however, I am also a certified fitness trainer and sports nutrition specialist thru the ISSA, and they teach you quite a bit differently.

I choose to believe what I have learned thru the ISSA.

Originally Posted by Johnnny

He said it's bad if you get too much Niacin (B3) & my complex contains Niacin & Folic Acid (B9).

you may want to reconsider taking any diet/nutrition/supplement advice from an MD, unless they are specifically involved in sports science.

Originally Posted by Robert DiMaggio

I am also a sports nutrition specialist thru the ISSA, and they teach you quite a bit differently.

I choose to believe what I have learned thru the ISSA.

That is interesting. I was just wondering about this as I was considering getting my SPN from ISSA. I was thinking it might not be worth my money since my degree plan at The University of Texas includes about 40 hrs of nutrition classes and labs. I have also been evaluating how well I could apply the knowledge and credentials to a career. Certification aside, do you feel you learned enough to make the SPN worth it simply for personal enrichment?

Originally Posted by Robert DiMaggio

yes, they can be toxic, but please do not go by the RDA, that is a joke.

unfortunately the majority of people do not understand that athletes are not "normal" people. our bodies function at optimum levels and require more nutrients than does the sedentary individual...

Originally Posted by PirateFromHell

Being a "Nutrition & Health" major, I can attest that the above is correct (except it is actually 98%).

Pirate, just out of interest what are the assumptions in the RDA regarding rigorous physical exercise? Surely intense workouts and the associated sweating, muscle micro-trauma and other stress factors must influence the RDA?

I just completed a nutrition course at UT of Austin. NTR 311 through correspondence. It was a lot of work, but I learned a great deal.

RDA's are established to meet the needs of 98% of healthy people. If one is not healthy or is a 2 percenter, their needs may be higher. Athletes are factored in. Since B vitamins are an important element of the various processes involving energy production and transfer, the needs of someone athletic will be higher than the needs of someone sedentary. However, the RDA isn't designed for "normal" people, but for most everyone (98%), including bodybuilders and marathoners, etc.

Originally Posted by ClintZ28

I just completed a nutrition course at UT of Austin. NTR 311 through correspondence. It was a lot of work, but I learned a great deal.

I took that course with the NTR 107 lab. I kept my text because it is a great source of info.

Originally Posted by PirateFromHell

That is interesting. I was just wondering about this as I was considering getting my SPN from ISSA. I was thinking it might not be worth my money since my degree plan at The University of Texas includes about 40 hrs of nutrition classes and labs. I have also been evaluating how well I could apply the knowledge and credentials to a career. Certification aside, do you feel you learned enough to make the SPN worth it simply for personal enrichment?

How would I know when I have not gone thru 40hrs of college nutrition courses.

Originally Posted by redspy

Pirate, just out of interest what are the assumptions in the RDA regarding rigorous physical exercise? Surely intense workouts and the associated sweating, muscle micro-trauma and other stress factors must influence the RDA?

I'm not sure exactly what the assumptions are, just that they factor in everyone in the population with consideration of the types and intensity of physical exercise (or lack of exercise). Most studies are done through universities across the world. Why people tend to think that university scientists are not familiar with athletics, or have simply ignored it in their studies, is an anomaly.

Originally Posted by Robert DiMaggio

How would I know when I have not gone thru 40hrs of college nutrition courses.

I am just asking if you personally are happy with the education you received from your SPN. BTW, I have a long way to go to finish my degree, so my knowlege is just based on my education thus far.

Originally Posted by PirateFromHell

I am just asking if you personally are happy with the education you received from your SPN.

Yes, I highly recommend the ISSA CFT and SPN.

If you do the CFT course you have to go to the seminar taught by Tom Platz.

Originally Posted by Robert DiMaggio

Yes, I highly recommend the ISSA CFT and SPN.

If you do the CFT course you have to go to the seminar taught by Tom Platz.

This is all helpful information, but I'm still curious whether you're deficient or not, how import is a Bvitamin complex containing all b vitamins including nicacin & folic acid for muscle growth/recovery, & strength/size?

It is not necessary if you have a balanced diet. If you don't get sufficient B vitamins, folic acid, and niacin from your diet than a supplement could be beneficial. Taking more than your body needs provides no benefits at all. A B-vitamin complex should not be necessary. Examine your diet.