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Does folic acid or B6 (Pyridoxine HCl) reduce workout efficiency

folic acid vitamin b6

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#1 Oleic

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Posted 04 August 2016 - 10:25 AM


Hi.

 

Could it be that folic acid and vitamin b6 reduces the effectiveness of a workout? Meaning that when taking folic acid and vitamin b6 then if affects how the body responds to hard training.

 

 



#2 aconita

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Posted 05 August 2016 - 11:18 AM

I seriously doubt, they actually might enhance it.


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#3 Oleic

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Posted 06 August 2016 - 12:49 PM

Thanks for input. Anymore thoughts about this?



#4 aconita

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Posted 06 August 2016 - 09:56 PM

Not much to say really, eating veggies, especially salad, should suffice for folic acid and a good nutritional habit should eliminate the necessity for supplementing B group vitamins in general.

 

Anyway Franco Columbu was all for B6 supplementation...but he was all for high vitamin C supplementation too (about 5g or more) which might not be such a great idea

 

The concerns about possible interactions in response to training are about antioxidants, B6 and folic acid might have some antioxidant activity under specific conditions (homocysteine can be recycled into methionine or converted into cysteine by vitamin B6 for example) but it is unlikely it will negatively affect response to training.

 

With some more powerful and generic antioxidants like vitamin C and E for example it is another matter.


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#5 maxwatt

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Posted 07 August 2016 - 02:03 AM

Folate is important to reduce homocysteine levels;  I've not heard of it affecting workouts.  The form of folate used can be a problem.  About half the population carries a genetic polymorphism that reduces the efficiency of the enzyme that converts folic acid to methyl folate, the form used by ones cells.  For those with the MTHFR polymorphsm supplementing with folic acid is not a good idea. Perhaps an excess builds up and interferes with workout recovery or effectiveness?  Supplementing with methyl tetrahydro folate insead, bypasses the need for the enzyme, and would probably be beneficial for those with high homocystein levels.



#6 YOLF

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Posted 02 September 2016 - 09:24 AM

B6 can have a negative effect on dopamine levels... if you're depressing that during your workout, you won't be signalling for important sex hormones/steroids that burn calories. Long term, you might even be lowering them. 86 the B6. It's counterproductive to living a full life, and the drop in sex hormones will eventually lead to injury.

 

In response to needs references: 

 

B6 increases conversion of tryptophan to serotonin and serotonin competes for activity with dopamine thereby reducing the production of GnRH which is a parent molecule of lots of sex and neurosteroids. Serotonin excess is a great way to reduce motivation. Though, it only does this when used at certain receptors iirc. Got this understanding from reading about a type of antidepressant. 

 

B6 over longer periods of time has also been reported to  cause nerve damage in ganglion root cells and other problems at higher doses. Levels in B vitamins and B6 supplements are ridiculous. The FDA regs on them is lax compared to other countries. Symptoms from taking FDA upper limits might not occur for 3 years after taking it regularly.


Edited by YOLF, 03 September 2016 - 10:08 AM.

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#7 YOLF

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Posted 02 September 2016 - 09:28 AM

Oh, and Methylfolate will help you recover faster or heal injuries, but it seems to lower my performance and blunt my personality. 


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#8 Oleic

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Posted 02 September 2016 - 03:18 PM

Oh, and Methylfolate will help you recover faster or heal injuries, but it seems to lower my performance and blunt my personality. 

 

Thanks for input.



#9 YOLF

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Posted 03 September 2016 - 10:08 AM

In response to needs references: 

 

B6 increases conversion of tryptophan to serotonin and serotonin competes for activity with dopamine thereby reducing the production of GnRH which is a parent molecule of lots of sex and neurosteroids. Serotonin excess is a great way to reduce motivation. Though, it only does this when used at certain receptors iirc. Got this understanding from reading about a type of antidepressant. 

 

B6 over longer periods of time has also been reported to  cause nerve damage in ganglion root cells and other problems at higher doses. Levels in B vitamins and B6 supplements are ridiculous. The FDA regs on them is lax compared to other countries. Symptoms from taking FDA upper limits might not occur for 3 years after taking it regularly.


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#10 pamojja

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Posted 03 September 2016 - 12:56 PM

Serotonin excess is a great way to reduce motivation... Got this understanding from reading about a type of antidepressant. 

 

B6 over longer periods of time has also been reported to cause nerve damage in ganglion root cells and other problems at higher doses.

 

Any link?

 

I found higher doses of B6 over longer periods very beneficial (about 150 mg/d for 7 years). And experienced never any of these purely theoretical side-effects.
 


Edited by pamojja, 03 September 2016 - 01:00 PM.


#11 YOLF

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Posted 03 September 2016 - 10:41 PM

 

Serotonin excess is a great way to reduce motivation... Got this understanding from reading about a type of antidepressant. 

 

B6 over longer periods of time has also been reported to cause nerve damage in ganglion root cells and other problems at higher doses.

 

Any link?

 

I found higher doses of B6 over longer periods very beneficial (about 150 mg/d for 7 years). And experienced never any of these purely theoretical side-effects.
 

 

Not theoretical, B6 reports came from case studies.



#12 pamojja

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Posted 04 September 2016 - 11:38 AM

Not theoretical, B6 reports came from case studies.

 
Sure there are some case studies, most of them approaching the gram range of daily intake. But you would hardly be able to find even one at the UL level of 100mg daily B6. You particularly wont find any for your particular warning up-thread, totally fabricated:
 

Symptoms from taking FDA upper limits might not occur for 3 years after taking it regularly.

 

 

http://lpi.oregonsta...min-B6#toxicity Toxicity

Because adverse effects have only been documented from vitamin B6 supplements and never from food sources, safety concerning only the supplemental form of vitamin B6 (pyridoxine) is discussed. Although vitamin B6 is a water-soluble vitamin and is excreted in the urine, long-term supplementation with very high doses of pyridoxine may result in painful neurological symptoms known as sensory neuropathy. Symptoms include pain and numbness of the extremities and in severe cases, difficulty walking. Sensory neuropathy typically develops at doses of pyridoxine in excess of 1,000 mg per day. However, there have been a few case reports of individuals who developed sensory neuropathies at doses of less than 500 mg daily over a period of months. Yet, none of the studies in which an objective neurological examination was performed reported evidence of sensory nerve damage at intakes below 200 mg pyridoxine daily (90). To prevent sensory neuropathy in virtually all individuals, the Food and Nutrition Board of the Institute of Medicine set the tolerable upper intake level (UL) for pyridoxine at 100 mg/day for adults (Table 3) (14). Because placebo-controlled studies have generally failed to show therapeutic benefits of high doses of pyridoxine, there is little reason to exceed the UL of 100 mg/day.

 


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#13 Darryl

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Posted 05 September 2016 - 09:12 AM

Impairment of adaptations to exercise by high dose ascorbate is likely due to interfering with normal superoxide and H2O2 mediated signalling. Folate is a slightly more effective radical scavenger, but its concentration in serum and cells is around one 500th that of ascorbate. The B6 vitamers also antioxidant activity, but again their concentrations are three orders of magnitude lower, mostly in the 20-75 nM range compared to ascorbate in the 40-80 μM range. I'd expect both to have a negligible impacts on normal ROS mediated signalling.

 

 

 


Edited by Darryl, 05 September 2016 - 09:17 AM.

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