xfimpg
08-05-07, 03:35 PM
Does anyone know if there are benefits to taking vitamin B12, particulary for cyclists?
View Full Version : Benefits of Vitatmin B12 for cyclists?
Al.canoe
08-05-07, 05:28 PM
Why of all the nutrients would you pick B12?? Suggest you get Ryan's latest book on nutrition for endurance athletes and learn about the whole issue of nutrition. Nutrients are just that and don't have any magical properties irrespective of what the supplement industry claims. The only value in supplementing B12 is if one is Vegan.
Al
Al
xfimpg
08-05-07, 06:27 PM
Why of all the nutrients would you pick B12?? Suggest you get Ryan's latest book on nutrition for endurance athletes and learn about the whole issue of nutrition. Nutrients are just that and don't have any magical properties irrespective of what the supplement industry claims. The only value in supplementing B12 is if one is Vegan.
Al
I haven't picked B12; I was inquiring in anyone knew of any benefits to cyclists.
Thanks for the tip on Monique Ryan.
Al
I haven't picked B12; I was inquiring in anyone knew of any benefits to cyclists.
Thanks for the tip on Monique Ryan.
late
08-05-07, 06:30 PM
Because you drink so much, you are flushing water soluble vitamins out of your system. A one a day multivitamin is a good idea, IMO. That will have b12, and a
zillion other things.
zillion other things.
Al.canoe
08-06-07, 07:15 AM
The full title is Sports Nutrition for Endurance Athletes, 2nd edition. On B12 Ryan states " plays role in formation of red blood cells and metabolism of nervous tissue; involved in folate metabolism, formation of DNA".
I don't care for those one-a-day supplements as they tend to have too large doses. I prefer a vitamin enriched whole-grain cereal with much smaller doses. I would think a moderate intake of whole grains, fruits and vegatables would insure a good supply of the B vitamins, except of course B12 which is apparently available only from animal products.
Al
I don't care for those one-a-day supplements as they tend to have too large doses. I prefer a vitamin enriched whole-grain cereal with much smaller doses. I would think a moderate intake of whole grains, fruits and vegatables would insure a good supply of the B vitamins, except of course B12 which is apparently available only from animal products.
Al
Recoverydoc
08-06-07, 02:37 PM
here is a couple of studies on B12 amoung others
EXERCISE - Micronutrients and EnduranceReference:"Micronutrient Status of Endurance Athletes Affects Hematology and Performance", Colgan, Michael, et al, The Journal of Applied Nutrition, 1991;43(1):16-30. Summary:Twelve male and 11 female endurance athletes in a 2 times 12 week double-blind crossover trial were supplemented with the RDA for all vitamins and minerals, and compared to the same protocol plus 48 mgs of iron, 60 mgs of zinc, 2.4 mgs of folate, 150 mgs of pyridoxine, 500 mgs of ascorbic acid and 100 mcgs of B12. Compared to the baseline values, the RDA supplemented group showed declines in serum ferritin, iron, zinc, vitamin C and pyridoxine status. The high dose supplemented group showed increases in serum cobalamin, ferritin, iron, red cell folate, zinc, pyridoxine, vitamin C, whole blood hemoglobin, MVO2 and time to exhaustion on the cycle ergometer. These articles suggest that the RDA's are inadequate for endurance athletes in intensive training, and these individuals require supplementary nutrients besides iron to improve hematologic status and endurance performance. The absence of increase in blood levels of vitamin B12, folic acid, zinc and vitamin C during periods of supplementation at the level of the RDA, and lack of improvement of MV02 and time to exhaustion during these periods, suggest that the RDA's for these nutrients are insufficient for optimal performance in endurance athletes. 44965Topic:Food Alone May Not Provide Sufficient Micronutrients to Prevent Deficiency in Athletes and Non-Athletes (http://www.vitasearch.com/get-clp-summary/35990)Keywords:MICRONUTRIENT DEFICIENCIES - Vitamins, Minerals, Vitamin A, Vitamin D, Vitamin E, Vitamin K, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12, Folate, Folic Acid, Iodine, Potassium, Calcium, Magnesium, Phosphorus, Zinc, Selenium, Diet, AthletesReference:"Food Alone May Not Provide Sufficient Micronutrients for Preventing Deficiency," Misner B, Journal of the International Society of Sports Nutrition, 2006; 3(1): 51-55. Originally published in the Townsend Letter for Doctors and Patients, 2005; 261: 49-52. (E-mail: askdrbill@e-caps.com ). Summary:In a study analyzing the diets of 20 subjects (10 male, 10 female; 14 athletes, 6 sedentary; aged 24-50 years), deficiencies in various micronutrients - 10 vitamins and 7 minerals - were found to be present in the diets of all subjects. Deficiencies were defined as intakes of micronutrients that fell short of the minimal U.S. RDA (Recommended Daily Allowances) for preventing nutrient-deficiency diseases. Total calorie intake was determined to be sufficient or deficient based on the subjects' caloric expenditure (activity level), age, gender, and BMI. Half the subjects were found to have calorie-deficient diets, and half were found to be calorie-sufficient. Diets deficient in calories, more often found in athletes because of the effect of activity, were more likely to be deficient in micronutrients as well. All 20 subjects were found to have micronutrient deficiencies in their diets. On average, men had deficiencies in 40% of vitamins and 54.2% of minerals, and women had deficiencies in 29% of vitamins and 44.2% of minerals. Men were deficient in 78 out of 170 micronutrients, and women were deficient in 60 out of 170 micronutrients. While this small study only analyzed the diets of a small number of subjects, the results warrant additional research. The author concludes, "This study calls for a dietary analysis of a larger contingent of the population to determine if there is an association between chronic suboptimal RDI-micronutrient deficiency and suboptimal health disorders that may digress into disease." Disclosure: The author (Bill Misner, Ph.D., is employed by E-Caps and Hammer Nutrition, a manufacturer of dietary supplements for endurance athletes.
EXERCISE - AntioxidantReference:"Antioxidant Supplementation Enhances Neutrophil Oxidative Burst in Trained Runners Following Prolonged Exercise," Robson PJ, Bouic PJD, Myburgh KH, Int J Sport Nutr Exe Metab, 2003;13:369-381. Summary:In studying 6 male and 6 female subjects (mean age 30 years), during a 3-week run-in period, individuals ingested a multivitamin/mineral supplement to meet the daily recommended requirements, then received either placebo or an antioxidant supplement, which contained 18 mg of beta-carotene, 900 mg of vitamin C, and 90 mg of vitamin E for 7 days prior to a treadmill run at 65% VO2 max. It was found that plasma vitamin C, vitamin E and beta-carotene levels significantly increased following the 7 days of supplementation. Compared with the placebo group, neutrophil oxidative bursts were significantly higher following exercise, but there was no difference found in other parameters following the 7-day supplementation period. These data suggest that the antioxidant supplementation may be of benefit to endurance athletes for the maintenance of basic immune function following a 7-day supplementation period. The baseline supplement formula contained 9 mg of beta-carotene, 1.5 mg of vitamin B1, 1.7 mg of vitamin B2, 2 mg of vitamin B6, 2 mcg of vitamin B12, 200 mcg of folic acid, 19 mg of niacin, 50 mcg of biotin, 60 mg of vitamin C, 10 mg of vitamin E, 5 mcg of vitamin D, 4 mcg of selenium, 10 mg of zinc, 2 mg of copper, 100 mg of calcium, 50 mg of magnesium, 50 mg of phosphorus, 25 mg of potassium, 4 mg of iron, and 3 mg of glutathione.
EXERCISE - Micronutrients and EnduranceReference:"Micronutrient Status of Endurance Athletes Affects Hematology and Performance", Colgan, Michael, et al, The Journal of Applied Nutrition, 1991;43(1):16-30. Summary:Twelve male and 11 female endurance athletes in a 2 times 12 week double-blind crossover trial were supplemented with the RDA for all vitamins and minerals, and compared to the same protocol plus 48 mgs of iron, 60 mgs of zinc, 2.4 mgs of folate, 150 mgs of pyridoxine, 500 mgs of ascorbic acid and 100 mcgs of B12. Compared to the baseline values, the RDA supplemented group showed declines in serum ferritin, iron, zinc, vitamin C and pyridoxine status. The high dose supplemented group showed increases in serum cobalamin, ferritin, iron, red cell folate, zinc, pyridoxine, vitamin C, whole blood hemoglobin, MVO2 and time to exhaustion on the cycle ergometer. These articles suggest that the RDA's are inadequate for endurance athletes in intensive training, and these individuals require supplementary nutrients besides iron to improve hematologic status and endurance performance. The absence of increase in blood levels of vitamin B12, folic acid, zinc and vitamin C during periods of supplementation at the level of the RDA, and lack of improvement of MV02 and time to exhaustion during these periods, suggest that the RDA's for these nutrients are insufficient for optimal performance in endurance athletes. 44965Topic:Food Alone May Not Provide Sufficient Micronutrients to Prevent Deficiency in Athletes and Non-Athletes (http://www.vitasearch.com/get-clp-summary/35990)Keywords:MICRONUTRIENT DEFICIENCIES - Vitamins, Minerals, Vitamin A, Vitamin D, Vitamin E, Vitamin K, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12, Folate, Folic Acid, Iodine, Potassium, Calcium, Magnesium, Phosphorus, Zinc, Selenium, Diet, AthletesReference:"Food Alone May Not Provide Sufficient Micronutrients for Preventing Deficiency," Misner B, Journal of the International Society of Sports Nutrition, 2006; 3(1): 51-55. Originally published in the Townsend Letter for Doctors and Patients, 2005; 261: 49-52. (E-mail: askdrbill@e-caps.com ). Summary:In a study analyzing the diets of 20 subjects (10 male, 10 female; 14 athletes, 6 sedentary; aged 24-50 years), deficiencies in various micronutrients - 10 vitamins and 7 minerals - were found to be present in the diets of all subjects. Deficiencies were defined as intakes of micronutrients that fell short of the minimal U.S. RDA (Recommended Daily Allowances) for preventing nutrient-deficiency diseases. Total calorie intake was determined to be sufficient or deficient based on the subjects' caloric expenditure (activity level), age, gender, and BMI. Half the subjects were found to have calorie-deficient diets, and half were found to be calorie-sufficient. Diets deficient in calories, more often found in athletes because of the effect of activity, were more likely to be deficient in micronutrients as well. All 20 subjects were found to have micronutrient deficiencies in their diets. On average, men had deficiencies in 40% of vitamins and 54.2% of minerals, and women had deficiencies in 29% of vitamins and 44.2% of minerals. Men were deficient in 78 out of 170 micronutrients, and women were deficient in 60 out of 170 micronutrients. While this small study only analyzed the diets of a small number of subjects, the results warrant additional research. The author concludes, "This study calls for a dietary analysis of a larger contingent of the population to determine if there is an association between chronic suboptimal RDI-micronutrient deficiency and suboptimal health disorders that may digress into disease." Disclosure: The author (Bill Misner, Ph.D., is employed by E-Caps and Hammer Nutrition, a manufacturer of dietary supplements for endurance athletes.
EXERCISE - AntioxidantReference:"Antioxidant Supplementation Enhances Neutrophil Oxidative Burst in Trained Runners Following Prolonged Exercise," Robson PJ, Bouic PJD, Myburgh KH, Int J Sport Nutr Exe Metab, 2003;13:369-381. Summary:In studying 6 male and 6 female subjects (mean age 30 years), during a 3-week run-in period, individuals ingested a multivitamin/mineral supplement to meet the daily recommended requirements, then received either placebo or an antioxidant supplement, which contained 18 mg of beta-carotene, 900 mg of vitamin C, and 90 mg of vitamin E for 7 days prior to a treadmill run at 65% VO2 max. It was found that plasma vitamin C, vitamin E and beta-carotene levels significantly increased following the 7 days of supplementation. Compared with the placebo group, neutrophil oxidative bursts were significantly higher following exercise, but there was no difference found in other parameters following the 7-day supplementation period. These data suggest that the antioxidant supplementation may be of benefit to endurance athletes for the maintenance of basic immune function following a 7-day supplementation period. The baseline supplement formula contained 9 mg of beta-carotene, 1.5 mg of vitamin B1, 1.7 mg of vitamin B2, 2 mg of vitamin B6, 2 mcg of vitamin B12, 200 mcg of folic acid, 19 mg of niacin, 50 mcg of biotin, 60 mg of vitamin C, 10 mg of vitamin E, 5 mcg of vitamin D, 4 mcg of selenium, 10 mg of zinc, 2 mg of copper, 100 mg of calcium, 50 mg of magnesium, 50 mg of phosphorus, 25 mg of potassium, 4 mg of iron, and 3 mg of glutathione.
Al.canoe
08-06-07, 03:24 PM
here is a couple of studies on B12 amoung others
These data suggest that the antioxidant supplementation may be of benefit to endurance athletes for the maintenance of basic immune function following a 7-day supplementation period. The baseline supplement formula contained 9 mg of beta-carotene, 1.5 mg of vitamin B1, 1.7 mg of vitamin B2, 2 mg of vitamin B6, 2 mcg of vitamin B12, 200 mcg of folic acid, 19 mg of niacin, 50 mcg of biotin, 60 mg of vitamin C, 10 mg of vitamin E, 5 mcg of vitamin D, 4 mcg of selenium, 10 mg of zinc, 2 mg of copper, 100 mg of calcium, 50 mg of magnesium, 50 mg of phosphorus, 25 mg of potassium, 4 mg of iron, and 3 mg of glutathione.
Terms like "may be of benefit" are not exactly profound and are not all that different in meaning than "may not be of benefit".
There is more that is not known about supplementation or large doses of nutrients than is known. I remember the study on beta-carotene several years ago where they tested smokers with a high does of the stuff in the theory that this antioxidant would negate the affects of smoking. The death rate went so high they had to terminate the trial early on. Now the August '07 issue of Scientific American reports that in following 28,000 men, they determined a surprising (their word) correlation between beta cretene and prostate cancer.
A well balanced diet with minimal supplementation is hard to beat IMO.
In the two paragraphs Ryan devotes to B12 she states "Megadoses of this vitamin are not needed or recommended. Endurance athletes have routinely taken high doses of this vitamin for years, often injecting the nutrient ...... There is no evidence to suggest that this improves performance."
In another paragraph discussing both B6 and B12 she states "high doses are not advised".
Al
These data suggest that the antioxidant supplementation may be of benefit to endurance athletes for the maintenance of basic immune function following a 7-day supplementation period. The baseline supplement formula contained 9 mg of beta-carotene, 1.5 mg of vitamin B1, 1.7 mg of vitamin B2, 2 mg of vitamin B6, 2 mcg of vitamin B12, 200 mcg of folic acid, 19 mg of niacin, 50 mcg of biotin, 60 mg of vitamin C, 10 mg of vitamin E, 5 mcg of vitamin D, 4 mcg of selenium, 10 mg of zinc, 2 mg of copper, 100 mg of calcium, 50 mg of magnesium, 50 mg of phosphorus, 25 mg of potassium, 4 mg of iron, and 3 mg of glutathione.
Terms like "may be of benefit" are not exactly profound and are not all that different in meaning than "may not be of benefit".
There is more that is not known about supplementation or large doses of nutrients than is known. I remember the study on beta-carotene several years ago where they tested smokers with a high does of the stuff in the theory that this antioxidant would negate the affects of smoking. The death rate went so high they had to terminate the trial early on. Now the August '07 issue of Scientific American reports that in following 28,000 men, they determined a surprising (their word) correlation between beta cretene and prostate cancer.
A well balanced diet with minimal supplementation is hard to beat IMO.
In the two paragraphs Ryan devotes to B12 she states "Megadoses of this vitamin are not needed or recommended. Endurance athletes have routinely taken high doses of this vitamin for years, often injecting the nutrient ...... There is no evidence to suggest that this improves performance."
In another paragraph discussing both B6 and B12 she states "high doses are not advised".
Al
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