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.
One of the most significant physical changes that occurs as we age is loss of muscle mass. Gradual muscle loss can begin as early as the 30s and continue as we age. A physically inactive person can expect to lose between 3 percent and 5 percent of their muscle mass in their 30s and this loss can increase to over 10 percent per decade after 40, and even higher after 60.
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.