B-Complex Vitamins Table
Nutrition & Sports Nutrition Reference Tables
B-Complex Vitamins Table
B-complex vitamins participate in diverse reactions; they do not supply food energy themselves.
| Vitamin | Selected coenzyme or role | Food context |
|---|---|---|
| Thiamine | Thiamine diphosphate | Whole grains, legumes and pork |
| Riboflavin | FAD and FMN | Dairy and other varied foods |
| Niacin | NAD and NADP | Protein foods and grains |
| B6 | Amino-acid metabolism | Many protein and plant foods |
| Folate / B12 | One-carbon metabolism and blood-cell formation | Sources and absorption differ |
Vitamins is the plural of vitamin, covering nutrients with different functions and requirements rather than one uniform substance.
Vitamins are organic compounds needed for normal function, not directly countable energy sources like fat or carbohydrate. Some participate in energy-releasing reactions, but that does not mean they contain dietary energy or generate fuel independently of food. Athletes need adequate vitamins alongside sufficient energy and macronutrients to use their fuels effectively.
The water- versus fat-soluble classification helps explain absorption, transport and storage, but is not an absolute rule for every member. A, D, E and K are fat-soluble; B vitamins and C are water-soluble. Group membership alone cannot determine individual requirements, supplement risks or elimination rates without considering the particular vitamin.
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