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B Vitamin Guide - Which B Vitamins Do I Need?

Posted by Christopher Picerni on
B Vitamin Guide - Which B Vitamins Do I Need?

What are B Vitamins?

B Vitamins, otherwise known as B Complex, are a group of 8 essential nutrients that are vital to your body’s health.  They ensure your cells are functioning properly and help convert food into energy.

B Vitamins include B1, B2, B3, B5, B6, B7, B9, and B12.

A deficiency in any of these crucial vitamins can cause serious health effects.  It is necessary to maintain proper levels for good health and performance.

What are Essential Nutrients?

Essential nutrients are nutrients that are required to keep your body functioning properly that cannot be made by your body itself.  They therefore must be ingested through your diet or supplementation.

A proper diet is key to getting essential nutrients, like B Vitamins, in your body, but vitamin supplements can also help.

What B Vitamins are included in Recovery+?

COAST includes 4 different B vitamins in our Recovery+ formula to improve your recovery, health, and performance.  We selected the ones that are most relevant to our core functionality of recovery.  That is not to say that the others are not beneficial, they certainly are, but they are less relevant to Recovery+’s specific use case.

We include:

  • B1 (Thiamin): plays an essential role in metabolism by helping convert nutrients into energy. It is essential to optimal performance for its role in metabolizing carbohydrates. It is also depleted by alcohol.
  • B3 (Niacin): B3 boosts NAD and plays a role in cellular signaling, metabolism, DNA production and repair. In addition, it helps maintain skin health. It is also depleted by alcohol.
  • B6 (Pyridoxine): involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. It influences brain processes and development, immune function, and steroid hormone activity. It is also depleted by alcohol.
  • B12 (Cobalamin): vital for neurological function, DNA production, and red blood cell development. It is crucial in the function and development of brain and nerve cells.  It is also depleted by alcohol.

Why does Recovery+ include a high dose of B Vitamins?

You may have noticed on the ingredient panel that Recovery+ includes a relatively large dose of B Vitamins compared to the recommended daily dose, in some cases, especially large.  This is for two main reasons:

  1. We take bioavailability into account. Not every nutrient is 100% absorbed when you take them, so we include an increased amount to factor this and get you our intended target.  Regulations require that we put the gross amount on the label, even if not all of that is fully absorbed.
  2. The recommended daily doses set by the FDA do not account for your modern lifestyle that includes activities that drain vitamins. Alcohol, strenuous exercise, pollution, etc. all deplete your vitamin levels and are not accounted for in the daily value percent.  We recognize that you might need a little extra boost.

Do not be concerned if you think the levels are “too high” as our dosage is safe.  B Vitamins (as well as C vitamins) are water soluble, so any excess is excreted in your urine.  Please contact your physician if you have any concerns or are taking any medications.


In summary, B Vitamins are crucial essential nutrients that keep you healthy and functioning properly.  It is of utmost importance to maintain sufficient levels through a healthy diet and supplementation.

Recovery+ includes B1, B3, B6, and B12 to fuel your recovery, health, and performance and replenish what gets lost in your modern life.

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