About this Video

• Video Title: Gut Check: The Hidden Role of B Vitamins
• Channel: Dr. William Wallace
• Speakers: Dr. William Wallace
• Duration: 00:11:27

Introduction

This video explores the relationship between B vitamins and the gut microbiome. Dr. Wallace discusses the potential of B vitamins as prebiotics, their interaction with gut bacteria, and the implications for overall health. He also addresses controversies surrounding this topic and presents research insights.

Key Takeaways

• B vitamins and prebiotics: While not strictly fitting the classical definition of prebiotics, B vitamins' influence on gut bacterial composition makes them relevant to the concept.
• Gut bacteria and B vitamin production: The gut microbiome not only utilizes B vitamins but also produces some, particularly B group vitamins.
• B vitamin absorption and the colon: Most dietary B vitamins are absorbed in the small intestine. However, studies suggest that high doses or specialized delivery systems can enable B vitamins to reach the colon, impacting its microbiome.
• Butyrate production and B vitamins: Butyrate-producing bacteria in the colon, crucial for gut health, rely on B vitamins obtained from the diet or cross-feeding. Research indicates that certain B vitamins, such as riboflavin (B2), when administered in high doses, can increase the abundance of butyrate-producing bacteria, improving gut health.
• Practical applications: Formulations with delayed or colon-targeted release might optimize B vitamin delivery to the gut. High-dose supplementation may also be effective.

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00:00:00 Introduction to B Group Vitamins and Gut Microbiome:

[Music] hello everyone Welcome to Daily Value I'm William Wallace and today I'll be introducing a topic that has has been getting more and more press and one that we don't fully understand but the implications of which could play a very large role in natural health product development drug development and also have large implications for future health outcomes That topic is the relationship between B-group vitamins and the human gut microbiome Recent research has begun to uncover the potential of B-group vitamins as prebiotic candidates with the ability to alter gut microbiotic composition in favorable directions and enhance metabolic functions In this episode we'll explore how B vitamins interact with our gut microbiome why these interactions are significant and what they mean for our overall health Now before we dive in please remember that this podcast is for educational purposes only and does not replace professional medical advice Always consult with a health care provider for personalized recommendations especially as it comes to something like supplementation

00:01:14 Understanding Prebiotics:

First let's start with what exactly is a prebiotic The current definition of a prebiotic was laid out by the International Scientific Association for Probiotics and Prebiotics in 2016 They define a prebiotic as a substrate that is selectively utilized by the host microorganisms conferring a health benefit This allows us to say certain compounds like specific fatty acids or fibers or polyphenols from plants are prebiotics And we can also say things that bacteria inhabiting different areas of our bodies use selectively can be described as prebiotics It doesn't have to just be used by bacteria in our guts The definition includes bacteria in other areas of our body including our skin our oral cavity and even our genital organs Now interestingly this puts vitamins in an odd space because they're not selectively used by bacteria meaning that we the host also use relatively high amounts of vitamins for very specific purposes However there are more and more researchers coming out showing and saying that non-fermentable compounds like vitamins that influence the bacterial composition of our gut are adjacent to the concept of a prebiotic meaning very closely related

00:02:33 B Vitamins and Gut Bacteria:

Now interestingly enough our microbiota don't only use vitamins but they also make some vitamins themselves specifically B vitamins B-group vitamins include thamin vitamin B1 riboflavin vitamin B2 niacin vitamin B3 cobbalamin vitamin B12 etc etc They act as co-enzymes in energy production DNA synthesis and repair and in maintaining neural function Vitamin B1 that being thamin is an essential co-actor for all living organisms Interestingly enough this has led to a larger discussion on what role if any our gut bacteria play in aiding our own daily intake of B vitamins As we know human cells cannot produce B vitamins at least not all of them We can produce a substantial amount of vitamin B3 from the amino acid tryptophen if we are in a vitamin B3 insufficient state However we cannot produce all B vitamins and certainly not in sufficient amounts to cover all of our physiological needs We also don't store B vitamins in very large amounts due to their water- soluble nature which essentially means we need to have consistent intake of those things through our diet or possibly rely on our gut microbiota to fulfill some of those needs However we do need to keep in mind throughout this discussion that although we may be receiving some direct benefits of B vitamin producing bacteria that other intestinal microbial communities also use those B vitamins produced in the gut to colonize and survive And in that way we may also be receiving some indirect benefit through the growth and survival of bacteria that use those B vitamins through what's called cross-feeding

00:04:48 Controversies and Theories:

To restate that in other words certain gut bacteria produce B vitamins which can then be shared with other microorganisms that lack the ability to synthesize these vitamins The symbiotic relationship helps maintain a diverse and stable microbiome which seems to be critical to our health So now in this way B vitamins that we take in through diet might be having a dual effect that being supporting our nutrient levels and gut health by acting as a kind of prebiotic One of the primary controversies to the role that B vitamins play as a prebiotic is due to the fact that most vitamins we consume through diet are usually absorbed in the small intestine not reaching the distal gastrointestinal tract or the large intestine where many bacterial species that are B vitamin consumers tend to be located However there are preliminary studies in humans that suggest that when supplied in large amounts or as part of a specialized delivery format like is the case with some supplements that these vitamins can in fact reach the colon The colon makes up a significant portion of the large intestine and these vitamins have direct effects on microbiome of the colon Another theory is that vitamins circulating in our blood can also make their way back to the intestines through normal systemic circulation behavior But back to the colon to explain why B vitamin producers seem to be particularly important to our health The colon is where most bacteria are in our body that produce very important molecules like butyrate

00:06:32 Research Insights on B Vitamins:

Butyrate is a type of short- chain fatty acid produced by certain bacteria when they break down things like dietary fiber Butyrate is important because it provides energy to the cells in your colon helps reduce inflammation supports a healthy gut lining and likely even has a positive impact on cognitive function The highest concentrations and the most significant activity of butyrate producing bacteria are found in the colon Recent research on this topic shows that the most abundant butyrate producing species in the colon are dependent on B vitamins provided by the diet or through cross-feeding with other bacteria that do produce B vitamins two examples of B vitamins delivered in either high amounts or through specialized encapsulations that do seem to be making their way to the gut to promote health effects and beneficial bacterial compositions in humans are vitamins B3 that's niacin and vitamin B2 that's rioflavin riboflavin or vitamin B2 is particularly interesting because it plays a significant role in energy metabolism and the generation of ATP which is the energy currency of our cells and bacterial cells Two studies in humans have indicated that when riboflavin is given in doses of 30 mg or more that it may indeed be reaching the colon For reference the dietary recommended allowance of vitamin B2 is 1.3 mg per day for adult men and 1.1 milligs for adult women Many multivitamins on the market do contain amounts of riboflavin above that 30 milligram threshold There was a pharmacocinetic study published in 1996 showing that the most vitamin B2 that can be absorbed through a single dose is somewhere around 27 mg and that any more taken in a single time is likely to reach the colon This led to a pilot study I will emphasize it was a pilot study in nature that gave 11 healthy adults 100 mg a day of vitamin B2 for 14 days The researchers found that the amount of the bacterial species fali bacterium pronitzi grew as measured in fecal matter over the course of the study and dropped again after a week once supplementation had stopped Falibacterium pronitzi is one of the most abundant and important butyrate producers in the large intestine and it does not encode genes involved in vitamin B2 synthesis meaning that the supplementation reaching the colon was likely to explain its increased in abundance People who have irritable bowel disorders particularly Crohn's disease have diminished amounts of this bacterial species So its abundance is implicated in states of good health Another study published in 2021 showed that 75 milligrams of riboflavin in a specialized delivery capsule was able to reach the colon and improve the abundance of other butyrate producing bacteria like those of the claustrdium genus

00:09:06 Practical Applications and Future Directions:

Now to repeat in a simplified manner the direct effects of the gut microbiome by B vitamins is complex and influenced by several factors including the form dosage of the vitamins as well as the delivery mechanism Given these insights how can we leverage B-group vitamins to enhance gut health First it's important to recognize that not all B vitamins will reach the gut microbiome when taken orally as many are absorbed in the upper gastrointestinal tract However formulations designed for delayed or colon targeted release might offer a solution ensuring that these vitamins reach the distal gut where they can exert their prebiotic effects Likewise some vitamins supplied in high amounts may reach the large intestine when transporters in the small intestine are saturated enough to not allow for any more absorption into circulation The research into B vitamins as prebiotics is still in its early stages Future studies particularly human clinical trials are needed to fully figure out the mechanism through which B vitamins modulate the gut microbiome and to identify the most effective supplementation strategies Despite their importance B vitamins are water soluble and not stored in large quantities in the body making regular intake essential But what happens when the gut microbiome is compromised The absorption and synthesis of these vitamins can be significantly affected making worse the risk of a deficiency For individuals at risk of B vitamin deficiencies or those with compromised gut health combining B vitamin supplementation with probiotics could be a promising strategy In fact an animal study published in April of this year looked at that very thing to see if co-administration of certain probiotics and B vitamins could be a viable strategy for improving the absorption of B vitamins in humans

00:10:53 Conclusion and Next Episode Preview:

And that my friends will be the topic of the next episode of Daily Value while we continue on with this theme In conclusion B-group vitamins hold potential as novel prebiotics capable of supporting both gut health and systemic well-being As our understanding of the gut microbiome continues to evolve these vitamins may become a key component of strategies aimed at preventing and managing various health conditions linked to the gut and the microbiome Thank you for joining me today on Daily Value If you found this episode insightful please subscribe and share it with others who might benefit from this information Until next time stay informed and stay healthy