The role of essential vitamins in sport

The micronutrients that work behind the scenes

In sport, the spotlight usually falls on training and macronutrients — protein, carbs and fats. But a group of nutrients works quietly in the background, helping the body run its everyday processes: vitamins. They don't provide energy themselves, but several of them are involved in how the body releases energy from food, how the nervous system functions, and how cells are protected. Here we look at the B vitamins (B3, B5, B6, B7, B9 and B12) and vitamin C — what each one contributes and where you find it, described in the wording that's officially recognised.

Vitamin B3 (Niacin)
Niacin is a water-soluble B vitamin found in foods like meat, fish, whole grains and peanuts. It contributes to normal energy-yielding metabolism, to the normal functioning of the nervous system, and to the reduction of tiredness and fatigue. Because it plays a part in turning food into usable energy, it's a vitamin that naturally gets attention in active lifestyles.

Vitamin B5 (Pantothenic acid)
Pantothenic acid is found in a wide range of foods — its name even comes from the Greek "pantothen," meaning "from everywhere." It contributes to normal energy-yielding metabolism, to normal mental performance, and to the reduction of tiredness and fatigue. A true all-rounder among the B vitamins.

Vitamin B6 (Pyridoxine)
Found in poultry, fish, potatoes and bananas, vitamin B6 is closely tied to how the body handles protein. It contributes to normal protein and glycogen metabolism, to normal red blood cell formation, to the normal functioning of the nervous system, and to the reduction of tiredness and fatigue.

Vitamin B7 (Biotin)
Biotin, found in eggs, nuts and seeds, is involved in how the body uses the energy from food. It contributes to normal macronutrient (energy-yielding) metabolism and to the normal functioning of the nervous system.

Vitamin B9 (Folate / folic acid)
Folate is abundant in leafy greens and legumes, and is added to many staple foods. It contributes to normal blood formation, to normal amino acid synthesis, to the normal function of the immune system, and has a role in the process of cell division.

Vitamin B12 (Cobalamin)
Vitamin B12 occurs almost exclusively in animal-based foods — which is why people on plant-based diets often supplement it, something many athletes pay attention to. It contributes to normal red blood cell formation, to normal energy-yielding metabolism, to the normal functioning of the nervous system, and to the reduction of tiredness and fatigue.

Vitamin C (Ascorbic acid)
Found in citrus fruit, peppers and berries, vitamin C is one of the most studied vitamins of all. It contributes to the protection of cells from oxidative stress, to normal collagen formation for the normal function of cartilage, bones and skin, to normal energy-yielding metabolism, and to the normal function of the immune system. It also increases iron absorption.

None of these vitamins is a shortcut or a magic ingredient. They're part of the basic machinery your body uses every day — and an active body works that machinery harder. That's the thinking behind RECOVERGY's vitamin blend: real nutrients, in honest amounts, doing what they're genuinely recognised to do.

The B vitamins and vitamin C don't provide energy themselves — but they support the everyday processes your body relies on, from energy metabolism to the nervous and immune systems.