Beneficios de la ingesta diaria de vitamina B

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La mayoría de los atletas han oído hablar de las maravillas de la vitamina B. Cualquier entrenador recomendará tomarlo en pastillas o por vía intravenosa , pero… ¿Sabemos realmente cuál es su contribución a nuestra salud?

¿Qué son las vitaminas B?

Básicamente, todas las vitaminas son sustancias orgánicas que intervienen en los procesos metabólicos de los seres vivos . Pero los del grupo B son especialmente esenciales en nuestra dieta, energía y constitución muscular.

Estos nutrientes generalmente se pueden obtener de los alimentos. El problema es que, al ser soluble en agua, la mayoría de las vitaminas se pierden en los procesos de cocción de los alimentos. Esto sucede especialmente cuando abusamos de los alimentos cocinados.

Para compensar, siempre se recomienda el consumo complementario de vitaminas del grupo B.

Especialmente cuando realizamos actividades físicas exigentes, nuestro cuerpo es propenso a perder tanto sustancias vitamínicas como sus minerales. Y, como veremos más adelante, el grupo B es esencial para nuestra salud.

Breve revisión de las funciones de la vitamina B

  • Vitamina B1, B2 y B3: La vitamina B1 transforma el azúcar corporal y por lo tanto tiene importancia en el funcionamiento del sistema nervioso y del cerebro. Por otro lado, B2 permite la absorción de proteínas, carbohidratos y grasas; B3 promueve el proceso de eliminación de toxinas.
  • Vitamina B5, B6 y B7: La B5 es esencial para formar la coenzima A, importante en el metabolismo y la síntesis de nutrientes. Mientras tanto, la B6 es importante para la conservación celular y la B7 interviene en el metabolismo de los aminoácidos. Este último también ayuda a sintetizar carbohidratos, purinas y grasas.
  • Vitamina B9: esta sustancia orgánica es esencial en la regeneración celular y previene enfermedades tan graves como el cáncer, por ejemplo. También desempeña un papel clave en la prevención de las enfermedades neurodegenerativas.
Mira también:   Los beneficios de los deportes conjuntos

Vitamina B12: un elixir muscular que todo atleta debe utilizar

También llamada cianocobalamina, la vitamina B12 influye positivamente en un gran número de funciones del metabolismo . En primer lugar, su ingestión ayuda a mantener la energía en los músculos; de esta manera, nuestro rendimiento en el gimnasio o en cualquier modalidad deportiva aumentará.

Otro beneficio es su participación en la síntesis de los ácidos grasos que consumimos. Gracias a la vitamina B12, transformamos estos elementos en energía y luego estimulamos la producción de material genético.

Estos beneficios se traducen en un mayor rendimiento muscular, menos fatiga y buen funcionamiento del sistema nervioso. Por eso los entrenadores recomiendan su consumo como complemento de nuestra dieta.

¿Podemos tomar vitamina B12 diariamente sin consultar al médico?

De hecho, tanto las píldoras como la fórmula inyectable se recomiendan para casi todos los tipos de personas. El producto químico es bastante estable y no hay dosis que puedan considerarse tóxicas. Sin embargo, tampoco se recomienda un consumo excesivo.

La presentación de las vitaminas del grupo B en comprimidos se vende en la mayoría de las farmacias, sin ningún tipo de receta médica. El producto es muy estable al calor, por lo que puede almacenarse durante mucho tiempo sin dañarse.

Todos los días cualquiera puede consumir una presentación que va de 25 a 100 mcg. Podríamos incluso tomar dos pastillas al día, siempre y cuando mantengamos esas dosis. Una sería durante el día y la otra durante la noche.

Algunas consideraciones acerca de tomar vitamina B diariamente

En la práctica, los diferentes tipos de vitamina B se encuentran en los alimentos que consumimos todos los días. Por ejemplo, el B2 se encuentra en el queso roquefort y en las almendras. El pescado es también una excelente fuente de todas las variaciones de este grupo.

Mira también:   Aditivos alimentarios: tipos, clasificación, ventajas y desventajas

Otro punto importante a considerar es que no necesitamos tomar todas las opciones del grupo B para mejorar el rendimiento muscular . Por ejemplo, con la vitamina B12, cubrimos la demanda del cuerpo.

Por supuesto, eso cambiará si lo que queremos es tratar una enfermedad o situación específica. En ese caso, el médico nos dirá qué hacer.

Alimentos ricos en magnesio para una dieta equilibrada Existen minerales fundamentales para el correcto funcionamiento del organismo. Busque alimentos ricos en magnesio para obtener la cantidad de magnesio que necesita. Leer más

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  159. When I initially commented I seem to have clicked on the -Notify me when new comments are added- checkbox and now every time a comment is added I recieve 4 emails with the same comment. There has to be a way you can remove me from that service? Kudos!

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