Introduction Of Do You Know Vitamins Hurting Your Gut Microbiome Or Help
Do You Know Vitamins Hurting Your Gut Microbiome Or Help. Own metabolism of different things vitamins that you need but in that same vein, your microbiome also needs other kinds of vitamins from the diet to do that other job so there’s a synergistic thing here where the microbiome and micronutrients come into play and all we focus on is macronutrients.
Getting Through Your Diet Vitamin B1
How many protein fats and carbs that we’re consuming and we forget that micronutrients play a role not only in our nourishment but also in the proper nourishment of our gut biomes that they can do their job micronutrients end up being essential cofactors for the overall microbial pathways right for microbes to do different things and ultimately communicate with our body so we have sort of that just that signal going back and forth that we need so I’m going to list off a few of the important vitamins.
That you may want to even consider supplementing with or at the very least just getting through your diet vitamin b1 is a very important one that is thymine and I mentioned that first about intermittent fasting a lot and enduring an intermittent fasting regimen you tend to lose levels of b1 highly water soluble and you recruit a lot of thiamine for different reasons thiamine is b1 52 of the microbes within our gut of our gut biome requires vitamin b1 51 of the bacterial genomes within our gut rely on exogenous vitamin b1.
Bacteria That Can Thrive Without Vitamin B1
That means they are relying on us eating vitamin b1 you’re going to get that from like poultry and things like that some of the best sources like turkey chicken stuff like that but that’s not where it stops you see think about this for a second if you are deficient in b1 then you’re going to have a good amount of bacteria that are not able to get what they need to survive so they become outnumbered by bacteria that can thrive without vitamin b1 so you end up with gut dysbiosis relatively quick now that’s concerning for me with people.
That fast a lot because you are going to be much more deficient in vitamin b1 putting you at risk for of course that gut dysbiosis we have to pay attention to this I don’t think it’s anything that we have to be overly concerned with but we need to be cognizant when we are re-feeding that we’re getting that in right well let’s break it down, even more, the annals of the new york academy of sciences demonstrated that a lot of our bacteria in our gut create vitamin b1 as sort of a side effect so that solves some of the issues.
There’s a little bit of like a perpetual device there where they kind of feed each other but what happens is when it makes a lot of b1 it gets stored in the gut mucosal layer and that’s one thing that’s cool when you’re fasting your gut mucosal layer breaks down pure hypothesis here but do you think that maybe the mucosal layer is starting to break down to also extract some of that vitamin b1 that.
A Vitamin B1 Supplement May Not Be A Bad Idea
Some of those bacteria need anyway so taking a vitamin b1 supplement may not be a bad idea or at least just getting the food in then we have vitamin b3 which is niacin that’s critical for nicotinamide adenine nucleotide production which is like the root of all like energy and life within our cells we can’t survive without it the body can synthesize niacin pretty well but we still do need some from the diet in some degree what this does is it helps regulatory systems within the gut makes it so that things don’t go haywire.
We don’t get too much inflammation or too much of one bacteria so it’s a pretty powerful regulatory system but it’s still getting discovered a lot then we have vitamin b5 pantothenic acid now this one again also getting discovered a lot because we haven’t seen any kind of spontaneous deficiency occur like people don’t randomly become deficient in vitamin v5 sometimes you’ll see it in like irritable bowel situations like where maybe they’re just not absorbing nutrients you know things are just going right through them or they’re not able to eat certain foods. You Can Also Read The Best And Easy Ways To Break A Fast When You Not At Home.
Because it disrupts their gut but generally in a healthy person you don’t see it but it just so happens to be one of the most important things for the overall metabolism of our gut microbiome see the coenzyme a that they create with this vitamin b5 creates the environment for them to have metabolism grow so this is super important now what does that mean for you unfortunately not a whole lot you could take a vitamin b5 supplement there’s a very slim chance that you’re deficient in it.
Our Gut Can Produce Vitamin B12
Now the big one though vitamin b12 which I think you should be trying to get as much as you can because this is one that we do become deficient in especially if you’re plant-based or especially if you’re fasting a lot 37 of the microbes within our gut can produce vitamin b12 that’s great but that’s not a huge huge number whereas 86 of the microbes in our gut encode within their genome at least one spot for vitamin b12 so they have at least one spot where vitamin b12 is needed in 86 of our the genes in our gut so.
We need vitamin b12 for most of our gut to survive and that same study of the animals by the new york academy of sciences found that folate vitamin b9 along with vitamin b12 are regulators of sort of the communication between the gut microbiome in our gut of course and the host so if we want to kind of get that synergistic communication going where there are feedback loops and recognition of different things where the gut can recognize when our brain is you know depressed or vice versa.
We may want to be paying attention to this and again it comes down to that diversity having a diverse microbiome is going to allow us to create more of these vitamins and synthesize more of them so that we have fuel for other microbes let’s say bacteria a creates some vitamin b12 side effect of it then maybe bacteria b needs to thrive on b12 so you see.
One Is Vitamin A Now The Interesting Thing
There’s a synergistic relationship within that ecosystem too but if you don’t have the diversity there then you might potentially lack that because we get a lot of our micronutrients from our gut microbiome if you’re looking at diversifying your microbiome one of the things that I would recommend you do is, of course, get fiber in getting your soluble fiber in getting your long chain inulin through things like artichoke and chia flax you name it but also take a good probiotic and the one that I typically recommend is called a seed.
You can use code thomas15 and save 15 off on it as well seed is a supporter of this channel but I also help them out with research and I help them out in a lot of different categories but they are doing a lot in the way of different research with probiotics as well as just the microbiome in general so I highly recommend you check them out they are a prebiotic and a probiotic in one so very unique blend there.
This next one is vitamin a now the interesting thing is the gut microbiome might very well regulate how we utilize vitamin a and that’s interesting because vitamin a is something that we can have too much of it’s fat soluble some cases we do consume too much and toxicity from vitamin a is a real thing the microbiome seems to regulate it a little bit has to do with the microbiome and also the gut mucosal layer you see.
The Protection Of The Vitamin A
It’s a secondary effect right the short chain fatty acids that are produced by a diverse microbiome like butyrate are what support the mucosal layer which supports the protection of the vitamin a from getting into the bloodstream if it doesn’t need to the vitamin a ends up being needed for the cells that are within our gut that proliferate rapidly so the combination of diverse bacteria short chain fatty acids vitamin.
A are what allows us to rebuild our intestinal wall like that is what we’re looking for so again taking in the context of like intermittent fasting when your gut mucosal layer naturally breaks down having diverse bacteria is important to rebuild that with the vitamin a and of course the butyrate then there’s iron and this is fascinating because I’ve always said this that excess iron is not necessarily a good thing I don’t think that we need to be consuming more iron I don’t think we have an anemia issue.
I think a lot of our issues are we have too much iron in its bound state and not in its unbound state where it’s usable and what ends up happening there is we consume too much iron and iron just like if you were to leave an iron dumbbell outside is going to oxidize it’s going to oxidize in the gut and that can affect bad things that can affect the bacteria it can kill off bacteria but it can also allow bad or pathogenic bacteria to thrive on it because some bacteria particularly pathogenic ones like to feed on.
Different Vitamins That The Bacteria Can Potentially Produce
That kind of oxidation and they grow and proliferate and becomes a big problem additionally when we have high levels of iron in the gut we see lower levels of butyrate so less short chain fatty acids why indirectly probably because the gut isn’t able to produce them as well because it’s not functioning because it’s in a very oxidized environment then you have the other side of the equation you should be supplementing with things like magnesium because magnesium has counter effect magnesium can increase.
The bacterial stress resistance now it does this in humans in the host via that nmda pathway the bacteria there’s a couple of different mechanisms and how it does it but basically, it allows the bacteria to deal with stressful situations more making the good bacteria have a better chance of potentially surviving candidly the list goes on and on with different vitamins that the bacteria can potentially produce and get acted upon but I don’t want to make this video 90 minutes of talking about different vitamins the bottom line is the more diverse your microbiome is the better chance you have synthesizing your vitamins.