Should you take B vitamins if they are produced in the intestin

Author: Mikhail Ziborov - author of the site makefitness.pro.
2022-07-03

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Group B vitamins are indeed produced in our intestines by beneficial bacteria: microorganisms consume what we eat, producing vitamins and vitamin-like substances for us. This raises the question, do we need to take B vitamins if they are synthesized by our body? I will try to answer this as thoroughly as possible.

Why Do We Need Vitamin Supplements?

The most interesting thing is that the argument suggesting we don’t need pharmaceutical (over-the-counter) or sports vitamins is only directed against vitamins produced in factories, but this does not apply to vitamins in food. This argument is usually used by opponents of all “chemistry,” i.e., synthetically created preparations. It is often said that pharmacy vitamins are bad, but vitamins from fruits or some grains are great. But what is the difference between them?

The body doesn't care where a vitamin is produced—whether in a pharmaceutical enterprise or by nature (essentially the same chemical processes, just without human involvement). Both synthetic and organic have the same molecules. It is the makeup of these molecules that the body uses to determine what the substance is and how to utilize it (more details in the article “Should We Be Afraid of E-Additives?”).

But okay, let's assume that B vitamins are unnecessary: they are synthesized by intestinal microflora. However, this leads to the following questions:

1. How many vitamins are produced in the intestine? Is it sufficient? For an average person, the vitamins produced and those obtained from food might be enough. Let’s assume this is true. But are these vitamins sufficient under increased stress (work, family, other engagements, personal issues)? Or are they adequate with three workouts a week?

What if everyday activity is high, and you're always on your feet busy with tasks? Interestingly, I recently learned that due to excess weight, the body's mineral consumption increases. Is there a similar effect with B vitamins?

In short, it is impossible to consider all the negative factors, and scientists today do not know the exact volume of vitamins synthesized in the body. Their logic is simple: if there is no deficiency of vitamins, it means there is enough. Therefore, to claim that we have enough of what our intestinal microbiome provides is foolish; we do not know if this is sufficient.

Here, by the way, are two materials where I described the most common symptoms of deficiencies in calcium, magnesium, potassium, copper, iron, sodium, and zinc (Part 1 and Part 2).

2. Where are the vitamins synthesized? This question is crucial. For example, vitamin B12 is absorbed in our small intestine (which is higher up), but B12 is synthesized in the large intestine (which is lower down). Vitamin B12 cannot be transferred from the large intestine to the small intestine efficiently.

The same situation is observed in monkeys. They (the monkeys) eat their own feces to obtain vitamin B12. And here’s what Wikipedia says: “Healthy people absorb about half of the vitamin from food.” That is, we get the picture where, although we synthesize this vitamin, we cannot absorb it, and what we get from food is not enough. So, what’s the solution?

3. Is vitamin production the same for everyone? The synthesis of a specific vitamin depends on the particular species of bacteria. Each person and each human population has different types of these bacteria: some have more of one kind, while others have different kinds. Accordingly, one person may produce more of this vitamin, while another person (or population) produces another vitamin.

4. Does intestinal microflora and diet provide enough vitamins? According to statistics (details in the video), people are deficient in certain vitamins. The deficiency of any vitamin depends on the region where the person lives.

For example, in Murmansk, there are recorded deficiencies in vitamins B1 and B2 (only 15-26% of residents get the daily norm).

Moreover, there are many overweight people (please excuse the tautology). People with excess weight seem to eat a lot. Yet they still fall short on vitamins, including those from group B. Why is that? They eat a lot, but vitamins are lacking. Because excess weight provokes diseases that lead to lower levels of these vitamins.

And it's no secret that our people like to drink (not alcoholism, but rather enjoying a drink). Alcohol leads to a decrease in vitamins in the body. How can we replenish them?

If you don't want to use various dietary supplements and vitamin-mineral complexes, here’s a detailed dietary plan that is suitable for almost anyone. It is maximally diverse in products, considers caloric norms, and provides detailed recommendations; make use of it.

A whole section on various kinds of supplements and vitamins: how much, when, who should take them, and who shouldn’t, etc.

In conclusion. Considering all the above factors, I believe taking supplements (B vitamins) is vital. Especially if you are actively training and experiencing various types of stress (emotional, physical).

Speaking of training, animated and completely free workout programs for you can be found at this link. Need exercises for specific muscle groups? Here they are, also animated. Just go in, take them to heart, and get healthier.

My personal experience: after I stopped taking vitamins but maintained my previous pace of life (physical workload, work) with accompanying stress, I clearly felt a deficiency of vitamins. Moreover, it was visible to the naked eye:

- dry skin on the face (lack of B vitamins);

- white spots on nails (mineral deficiencies);

- decreased immunity, runny nose (overall deficiency of all micronutrients);

- drop in performance (after living through the day, I wanted to collapse and sleep, while previously I managed everything normally).