Vitamin B12 is a water-soluble micronutrient that plays an important role in many aspects of your health and athletic performance. These include the production of red blood cells, mitochondrial efficiency and cellular energy, DNA replication, maintaining the health of your nervous system as you age, and the metabolism of sugars, carbohydrates and fats.
Vitamin B9 (folate) has many important roles. Two of the most important are linked to how your DNA makes copies of itself and removing excess homocysteine from your blood. Folate is important for your development, to maintain nervous system health, repair tissues, build muscle and blood cells and during pregnancy.
Vitamin B7 (biotin) is a water-soluble nutrient found in various foods and is made by some of the bacteria found in your digestive system. Biotin helps regulate how efficiently your body uses energy from non-sugar sources and the energy stored in fats.
Vitamin B6 plays many roles in your overall health. Your body uses vitamin B6 to metabolize amino acids. One group of these amino acids, neurotransmitters, can directly influence how well your nervous system functions.
Your body uses vitamin B3 (also called niacin) to unlock the energy stored in carbohydrates, fats, and proteins. This can have a direct impact on the amount of energy you have during exercise and daily life. Vitamin B3 can also impact your body’s cholesterol levels.