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B vitamins, B complex

 

 

B nutritional vitamins are, with out query, important for all times and well being. Deficiencies of varied B nutritional vitamins can result in life-threatening well being problems akin to:

  • B1 (thiamine)—Varied types of extreme neurological impairment together with Wernicke’s encephalopathy, ataxia, and beriberi, conditions mostly occurring in alcoholics
  • B2 (riboflavin)—Pores and skin and mouth lesions
  • B3 (niacin)—Scaly pores and skin rash, crimson tongue, despair, gastrointestinal misery and diarrhea
  • B5 (pantothenic acid)—Neurological impairment, gastrointestinal misery, fatigue, despair
  • B6 (pyroxidine)—Anemia, pores and skin rash, despair, confusion
  • B7 (biotin)—Delivery defects, hair loss, scaly pores and skin rash
  • B9 (folate)—Delivery defects (e.g., spina bifida), anemia, neurological impairment
  • B12 (cobalamin)—Anemia, neurological impairment, gastrointestinal misery, painful tongue and mouth

Insufficient consumption of B9 or folate is very widespread with profound penalties, as an illustration, for a pregnant mom who can ship a toddler with life-threatening deformities. (For that reason, laws mandating supplementation of folic acid in grain merchandise akin to breads and breakfast cereals was handed a few years in the past.)  Insufficient consumption of B12 or cobalamin develops in individuals who keep away from animal merchandise (vegans and vegetarians) or in people who find themselves unable to soak up B12 (e.g., autoimmune gastritis from wheat/grain consumption, hypochlorhydria and atrophic gastritis from H. pylori, Crohn’s illness, celiac illness, or small intestinal bacterial overgrowth, SIBO resulting from failed absorption within the ileum).

Ample consumption and absorption of B nutritional vitamins is clearly not elective however a primary requirement for well being. This recognition has spawned a considerable franchise in promoting B nutritional vitamins as single brokers, B-complex, meals fortification, B12 injections, and so on.

Nonetheless, let’s take into account this query: What B nutritional vitamins are produced by gastrointestinal (GI) microbes? B1, B2, B3, B5, B6, B7, B9, and B12—all eight B nutritional vitamins are recognized merchandise of bacterial metabolism, largely within the colon. Quite a few species of Lactobacillus, Bifidobacteria, Clostridia, Ruminococcus, and Prevotella, as an illustration, produce B1, B9, and B12.

Are the obvious advantages of folate supplementation in pregnant females, B7 in folks with thinning hair, or B3 in despair actually concealing the disruption of GI microbiome composition with extreme proliferation of unhealthy non-B vitamin-producing species and a relative lack of B-vitamin-producing species? The main points haven’t been absolutely sorted out. But it surely means that the actual resolution to lack of varied B nutritional vitamins mustn’t contain, say, fortification or supplementation, however addressing bowel flora composition to tilt the scales in favor of helpful B-vitamin-producing microbes and away from pathogenic fecal species which have grow to be dominant in lots of trendy folks. It doesn’t imply supplementation with probiotics for every B-vitamin-producing species. It means:

  • Eradication of SIBO—which we now accomplish with my recipe for SIBO Yogurt. (See my Tremendous Intestine e-book for full rationale.)
  • Restoration of a number of helpful species—With frequent consumption of fermented meals like kimchi, kefirs, yogurts, sauerkraut, kombucha, and so on. If we consider the findings of Drs. Justin and Erica Sonnenburg that species variety is best with consumption of fermented meals, despite the fact that the fermenting species akin to Leuconostoc mesenteroides and Pediococcus pentosaceus offered by such meals aren’t themselves the colonizing species.
  • Prebiotic fibers and associated compounds—Or higher, what the Sonnenburgs have labeled “microbiota-accessible carbohydrates,” or MACs. Extra inulin and fructooligosaccharides, for instance, trigger a blood in helpful species akin to Akkermansia muciniphila and Faecalibacterium prausnitzii, main producers of butyrate that yields many intestinal and extra-intestinal advantages.

My prediction: As we get higher and higher at rebuilding a broken GI microbiome, B vitamin supplementation will grow to be a relic of the previous (except, in fact, you might have accomplished irreparable harm akin to lack of abdomen acid-producing parietal cells within the abdomen resulting from wheat/grain consumption).

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