Nutrition Science and Everyday Application - beta v 0.1

VITAMINS AND MINERALS INVOLVED IN ENERGY METABOLISM 525
Nutrients Involved in Energy Metabolism
B Vitamins
Thiamin (B 1 )
Riboflavin (B 2 )
Niacin (B 3 )
Pantothenic Acid
(B 5 )
Pyridoxine (B 6 *)
Biotin (B 7 )
Folate (B 9 )
Cobalamin (B 12 *)
Minerals
Iodine
Manganese
Sulfur
Chromium
Molybdenum
Role in Energy Metabolism
Assists in glucose metabolism and RNA, DNA, and ATP synthesis
Assists in carbohydrate and fat metabolism
Assists in glucose, fat, and protein metabolism
Assists in glucose, fat, and protein metabolism, cholesterol and neurotransmitter synthesis
Assists in the breakdown of glycogen and synthesis of amino acids, neurotransmitters, and
hemoglobin
Assists in amino acid synthesis and glucose, fat, and protein metabolism,
Assists in the synthesis of amino acids, RNA, DNA, and red blood cells
Protects nerve cells and assists in fat and protein catabolism, folate function, and red blood cell
synthesis
Role in Energy Metabolism
Assists in metabolism, growth, development, and synthesis of thyroid hormone
Assists in carbohydrate and cholesterol metabolism, bone formation, and the synthesis of urea
A component in sulfur-containing amino acids necessary in certain enzymes; a component in
thiamin and biotin
Assists in carbohydrate, lipid, and protein metabolism, DNA and RNA synthesis
Assists in metabolism of sulfur-containing amino acids and synthesis of DNA and RNA
*Normally used instead of common names
Table 9.1. Vitamins and minerals involved in energy metabolism and the role they each play.
Do B Vitamins Give You Energy?
Because B vitamins play so many important roles in energy metabolism, it is common to
see marketing claims that B vitamins boost energy and performance. This is a myth that
is not backed by science. The “feeling” of more energy from energy-boosting supplements
stems more from the high amount of added sugars, caffeine, and other herbal stimulants
that accompany the high doses of B vitamins in these products. As discussed, B vitamins are
needed to support energy metabolism and growth, but taking in more than required does
not supply you with more energy. A great analogy of this phenomenon is the gas in your car.
Does it drive faster with a half-tank of gas or a full one? It does not matter; the car drives just
as fast as long as it has gas. Similarly, depletion of B vitamins will cause problems in energy
metabolism, but having more than is required to run metabolism does not speed it up. And
because B vitamins are water-soluble, they are not stored in the body and any excess will be
excreted from the body, essentially flushing out the added expense of the supplements.