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La importancia de la vitamina B6 en el deporte

It is true that all existing vitamins fulfill different roles and functions and are important for the body, but vitamin B6 has a function that stands out above the rest when engaging in any type of physical activity.

During the performance of physical activity, a certain amount of energy is needed to carry it out. Additionally, during exercise, neurotransmitters such as serotonin and endorphins are produced, which create a sense of well-being that manifests as satisfaction.

To understand the relationship between sports and vitamin B6, we must first know what vitamin B6 is.

Vitamin B6 is the combination of three similar chemical compounds: pyridoxine, pyridoxal, and pyridoxamine. The active form appears with the formation of pyridoxal phosphate and its binding to phosphorus. This compound plays a critical role in various aspects related to metabolism. We can say that it participates in the following processes:

- Production of antibodies.
- Manufacturing of hemoglobin and association of the substance with circulating sugar.
- Maintenance of blood glucose levels within normal ranges.
- Decomposition of proteins.
- Protection of neurological function considered normal.

Vitamin B6 in physical activity

It is the aforementioned functions that become important within physical activity. Once the body is set in motion, there are a series of metabolic processes that ensure glucose is the source of energy.

The sugar needed to move tissues is obtained through the breakdown of glycogen and neoglucogenesis, which comes from amino acids, and without vitamin B6, this process would not be possible.

Foods that contain vitamin B6

There are many foods rich in vitamin B6, so it is rare to suffer from a deficiency of this vitamin. However, it is still advisable to consider the option of taking a dietary supplement when experiencing dietary imbalances.

In older people and vegetarians, a deficiency situation may be possible, so it is common to encourage the consumption of the following foods:

- Tuna
- Salmon
- Bananas
- Legumes
- Nuts
- Whole grains
- Fortified cereals

Except for vegans, it is also recommended to consume beef and pork.

Vitamin B6 deficiency in athletes

Scientific studies have determined that the intake of this vitamin is usually adequate in athletes with a varied diet, but it could be deficient in some cases, along with vitamins that are part of the B complex, especially in female athletes.

Furthermore, high-level athletes require a greater amount of vitamins, such as thiamine, riboflavin, and B6 itself. This is because, in these cases, the process of energy acquisition is more active than in the rest of the population.

The amount needed by an athlete is twice the recommended amount, and the easiest way to obtain this recommended dose is through food and a dietary supplement.


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