Vitamín B – Doplněk pro Energii, Metabolismus a Nervový Systém

Vitamin B12 is essentially absent from plant sources (spirulina contains inactive analogs that cannot be used). For vegans, supplementation is medically necessary, not optional. B12 is essential for red blood cell synthesis (oxygen transport), neurological function and homocysteine metabolism. For athletes: a B12 deficiency causes macrocytic anemia that reduces aerobic capacity, chronic fatigue and neurological disorders (paresthesia). Recommended dose for vegans: 250-500µg/day of cyanocobalamin or 1000µg 3x/week. Cyanocobalamin is the most studied and reliable form.

B vitamins are coenzymes of energy metabolism (B1, B2, B3 are involved in the respiratory chain and glycolysis). For people without a deficiency, supplementing with B vitamins does not directly improve performance. However, a deficiency in B1, B2, B3 or B12 significantly reduces the ability to produce ATP energy. Situations at risk of B vitamin deficiency in athletes: severe calorie-restricted diets, veganism, high alcohol intake, chronic intense stress. B vitamin injections, popular in some athletic circles, do not improve performance beyond correcting a deficiency.