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Ds of bioactive compounds, including B-vitamins, which play significant physiological roles in hosts by supporting the fitness of symbiotic species and suppressing the growth of competitive species. Although dietary B-vitamins are mainly absorbed from the small intestine, excess B-vitamins unable to be absorbed in the small intestine are supplied to the distal gut. B-vitamins in the distal colon may perform many important functions in the body.
They act as 1) nutrients for a host and their microbiota, 2) regulators of immune cell activity, 3) mediators of drug efficacy, 4) supporters of survival, or the fitness of certain bacterium, 5) suppressors of colonization by pathogenic bacteria, and 6) modulators of colitis. Here, the function of single B-vitamin in the distal gut including their roles in relation to bacteria are briefly reviewed.
Vitamins And Gut Health: Digesting The Latest Science
In this way, we have a “free” supply of vitamins.”
However, in many situations, for instance when we are under stress, not eating well, or when we tend to get ill, the microbial vitamin production in our body is hampered, which can make us even more sick or feel less well.
B Vitamins
These vitamins are found in proteins such as fish, poultry, meat, and dairy products, as well as leafy greens and beans, and help your body form red blood cells and get energy from the food you eat, the NIH explains. Essential B vitamins for the digestive system include:
B1. Also known as thiamine, B1 helps your body change the carbohydrates in your diet into energy for your cells and regulate appetite.
A niacin deficiency can result in a disease known as pellagra, which causes severe vomiting and diarrhea. A vitamin B12 deficiency can cause anemia, the NIH cautions. Most Americans get enough B vitamins from food, but supplements may be helpful for some people.
Vitamin C
Vitamin C is found in daily multivitamins and stand-alone supplements, but there are many excellent food sources, including:
Citrus fruits
Berries
Tomatoes
Peppers
Broccoli
Fortified cereal
Vitamin D
Vitamin D helps your body absorb calcium and plays a key role in how your nerves, muscles, and immune system function, according to the NIH. There are three ways you can get vitamin D, the NIH explains:
Sun exposure
Vitamin D-rich foods, such as egg yolks, saltwater fish, liver, and fortified milk and cereal
Supplements
You may need a vitamin D supplement if you have an inflammatory bowel disease, such as Crohn’s disease, which is often associated with low vitamin D levels, according to a 2014 study in the World Journal of Gastroenterology. Keep in mind that you may already be taking a supplement that contains vitamin D. For example, many calcium supplements also contain vitamin D, according to the National Osteoporosis Foundation.
Vitamin A
Vitamin A is involved primarily in boosting vision, bone, and reproductive health, as well as helping the immune system, according to the NIH. Colorful fruits and vegetables, such as sweet potatoes, carrots, kale, and other dark greens, as well as liver and milk are rich sources of vitamin A. Although vitamin A is not directly involved in digestion, some gastrointestinal diseases can leave you vulnerable to a vitamin A deficiency.
For instance, vitamin A deficiency is more common among people with Crohn’s disease, according to a 2015 study in the World Journal of Gastroenterology. The researchers noted that a lack of vitamin A can worsen the imbalance between the formation and destruction of free radicals in the intestinal mucus lining of people with Crohn’s.