June 4, 2025 • 11 mins
In this episode of Daily Value, we look into the research on the relationship between B group vitamins and the human gut microbiome. The discussion focuses on how B vitamins might act as prebiotics, influencing gut health and overall well-being. Talking points include how B vitamins interact with gut bacteria, their potential indirect benefits through cross-feeding, and the controversies around their absorption.
00:00 Introduction to B Group Vitamins and Gut Microbiome
01:14 Understanding Prebiotics
02:33 B Vitamins and Gut Bacteria
04:48 Controversies and Theories
06:32 Research Insights on B Vitamins
09:06 Practical Applications and Future Directions
10:53 Conclusion and Next Episode Preview
PMID: 38176457
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:09):
Hello everyone, welcome to Daily Value.
I'm William Wallace, and todayI'll be introducing a topic that
has been getting more and morepress and one that we don't
fully understand, but theimplications of which could play
a very large role in naturalhealth product development, drug
development, and also havelarge implications for future
health outcomes.
That topic is the relationshipbetween B-group vitamins and the
(00:32):
human gut microbiome.
Recent research has begun touncover the potential of B-group
vitamins as prebioticcandidates, with the ability to
alter gut microbiota compositionin favorable directions and
enhance metabolic functions.
In this episode, we'll explorehow B vitamins interact with our
gut microbiome, why theseinteractions are significant and
(00:55):
what they mean for our overallhealth.
Now, before we dive in, pleaseremember that this podcast is
for educational purposes onlyand does not replace
professional medical advice.
Always consult with ahealthcare provider for
personalized recommendations,especially as it comes to
something like supplementation.
First, let's start with whatexactly is a prebiotic?
(01:18):
The current definition of aprebiotic was laid out by the
International ScientificAssociation for Probiotics and
Prebiotics in 2016.
They define a prebiotic as asubstrate that is selectively
utilized by the hostmicroorganisms conferring a
health benefit.
This allows us, to say, certaincompounds like specific fatty
(01:38):
acids or fibers or polyphenolsfrom plants are prebiotics, and
we can also say things thatbacteria inhabiting different
areas of our bodies usedselectively can be described as
prebiotics.
It doesn't have to just be usedby bacteria in our guts.
The definition includesbacteria in other areas of our
body, including our skin, ouroral cavity and even our genital
(02:02):
organs.
Now, interestingly, this putsvitamins in an odd space,
because they're not selectivelyused by bacteria, meaning that
we, the host, also userelatively high amounts of
vitamins for very specificpurposes.
However, there are more andmore researchers coming out
showing and saying thatnon-fermentable compounds like
(02:23):
vitamins that influence thebacterial composition of our gut
, are adjacent to the concept ofa prebiotic, meaning very
closely related.
Now, interestingly enough, ourmicrobiota don't only use
vitamins, but they also makesome vitamins themselves,
specifically B vitamins.
B group vitamins includethiamine, vitamin B1, riboflavin
(02:45):
, vitamin B2, niacin, vitamin B3, cobalamin, vitamin B12, etc.
They act as coenzymes in energyproduction, dna synthesis and
repair, and in maintainingneural function.
Vitamin B1, that being thiamine, is an essential cofactor for
all living organisms.
Interestingly enough, this hasled to a larger discussion on
(03:08):
what role, if any, our gutbacteria play in aiding our own
daily intake of B vitamins.
As we know, human cells cannotproduce B vitamins, at least not
all of them.
We can produce a substantialamount of vitamin B3 from the
amino acid tryptophan if we arein a vitamin B3 insufficient
state.
However, we cannot produce allB vitamins, and certainly not in
(03:30):
sufficient amounts to cover allof our physiological needs.
We also don't store B vitaminsin very large amounts due to
their water-soluble nature,which essentially means we need
to have consistent intake ofthose things through our diet or
possibly rely on our gutmicrobiota to fulfill some of
those needs.
However, we do need to keep inmind throughout this discussion
(03:52):
that, although we may bereceiving some direct benefits
of B vitamin producing bacteria,that other intestinal microbial
communities also use those Bvitamins produced in the gut to
colonize and survive, and inthat way, we may also be
receiving some indirect benefitthrough the growth and survival
of bacteria that use those Bvitamins through what's called
(04:15):
cross-feeding.
To restate that, in other words, certain gut bacteria produce B
vitamins which can then beshared with other microorganisms
.
The symbiotic relationshiphelps maintain a diverse and
stable microbiome, which seemsto be critical to our health.
So now, in this way, b vitaminsthat we take in through diet
(04:40):
might be having a dual effect,that being supporting our
nutrient levels and gut healthby acting as a kind of prebiotic
.
Controversies to the role that Bvitamins play as a prebiotic is
due to the fact that mostvitamins we consume through diet
are usually absorbed in thesmall intestine, not reaching
the distal gastrointestinaltract or the large intestine,
(05:02):
where many bacterial speciesthat are B vitamin consumers
tend to be located.
However, there are preliminarystudies in humans that suggest
that when supplied in largeamounts or as part of a
specialized delivery format,like is the case with some
supplements, that these vitaminscan in fact reach the colon.
The colon makes up asignificant portion of the large
(05:24):
intestine and these vitaminshave direct effects on
microbiome of the colon.
Another theory is that vitaminscirculating in our blood can
also make their way back to theintestines through normal
systemic circulation behavior.
But back to the colon toexplain why B vitamin producers
seem to be particularlyimportant to our health.
(05:45):
The colon is where most bacteriaare in our body that produce
very important molecules likebutyrate.
Butyrate is a type of shortchain fatty acid produced by
certain bacteria when they breakdown things like dietary fiber.
Butyrate is important becauseit provides energy to the cells
in your colon, helps reduceinflammation, supports a healthy
(06:06):
gut lining and likely even hasa positive impact on cognitive
function.
The highest concentrations andthe most significant activity of
butyrate-producing bacteria arefound in the colon.
Recent research on this topicshows that the most abundant
butyrate-producing species inthe colon are dependent on B
vitamins provided by the diet orthrough cross-feeding with
(06:28):
other bacteria that do produce Bvitamins.
Two examples of B vitaminsdelivered in either high amounts
or through specializedencapsulations that do produce B
vitamins.
Two examples of B vitaminsdelivered in either high amounts
or through specializedencapsulations that do seem to
be making their way to the gutto promote health effects and
beneficial bacterialcompositions in humans are
vitamins B3, that's niacin, andvitamin B2, that's riboflavin.
(06:51):
Riboflavin, or vitamin B2, isparticularly interesting because
it plays a significant role inenergy metabolism and the
generation of ATP, which is theenergy currency of our cells and
bacterial cells.
Two studies in humans haveindicated that when riboflavin
is given in doses of 30milligrams or more, that it may
(07:12):
indeed be reaching the colon.
For reference, the dietaryrecommended allowance of vitamin
B2 is 1.3 milligrams per dayfor adult men and 1.1 milligrams
for adult women.
Many multivitamins on themarket do contain amounts of
riboflavin above that 30milligram threshold.
There was a pharmacokineticstudy published in 1996 showing
(07:35):
that the most vitamin B2 thatcan be absorbed through a single
dose is somewhere around 27milligrams and that any more
taken in a single time is likelyto reach the colon.
This led to a pilot study.
I will emphasize it was a pilotstudy in nature that gave 11
healthy adults 100 milligrams aday of vitamin b2 for 14 days.
(07:56):
The researchers found that theamount of the bacterial species
fecali bacterium prosnitzi grew,as measured in fecal matter,
over the course of the study anddropped again after a week one
supplementation had stopped.
Fecalibacterium prosnitzii isone of the most abundant and
important butyrate producers inthe large intestine and it does
(08:17):
not encode genes involved invitamin B2 synthesis, meaning
that the supplementationreaching the colon was likely to
explain its increase inabundance.
People who have irritable boweldisorders, particularly Crohn's
disease, have diminishedamounts of this bacterial
species, so its abundance isimplicated in states of good
health.
Another study published in 2021showed that 75 milligrams of
(08:42):
riboflavin in a specializeddelivery capsule was able to
reach the colon and improve theabundance of other
butyrate-producing bacteria,like those of the Clostridium
genus.
Now to repeat in a simplifiedmanner the direct effects of the
gut microbiome by B vitamins iscomplex and influenced by
several factors, including theform, dosage of the vitamins, as
(09:04):
well as the delivery mechanism.
Given these insights, how canwe leverage B group vitamins to
enhance gut health?
First, it's important torecognize that not all B
vitamins will reach the gutmicrobiome when taken orally, as
many are absorbed in the uppergastrointestinal tract.
However, formulations designedfor delayed or colon-targeted
(09:25):
release might offer a solutionensuring that these vitamins
reach the distal gut, where theycan exert their prebiotic
effects.
Likewise, some vitaminssupplied in high amounts may
reach the large intestine whentransporters in the small
intestine are saturated enoughto not allow for any more
absorption into circulation.
(09:45):
The research into B vitamins asprebiotics is still in its early
stages.
Future studies, particularlyhuman clinical trials, are
needed to fully figure out themechanism through which B
vitamins modulate the gutmicrobiome and to identify the
most effective supplementationstrategies.
Despite their importance, bvitamins are water soluble and
(10:07):
not stored in large quantitiesin the body, making regular
intake essential.
But what happens when the gutmicrobiome is compromised?
The absorption and synthesis ofthese vitamins can be
significantly affected, makingworse the risk of a deficiency
For individuals at risk of Bvitamin deficiencies or those
with compromised gut health,combining B vitamin
(10:28):
supplementation with probioticscould be a promising strategy.
In fact, an animal studypublished in April of this year
looked at that very thing, tosee if co-administration of
certain probiotics and Bvitamins could be a viable
strategy for improving theabsorption of B vitamins in
humans.
And that, my friends, will bethe topic of the next episode of
(10:49):
Daily Value while we continueon with this theme.
In conclusion, b group vitaminshold potential as novel
prebiotics capable of supportingboth gut health and systemic
well-being.
As our understanding of the gutmicrobiome continues to evolve,
these vitamins may become a keycomponent of strategies aimed
at preventing and managingvarious health conditions linked
(11:11):
to the gut and the microbiome.
Thank you for joining me todayon Daily Value.
If you found this episodeinsightful, please subscribe and
share it with others who mightbenefit from this information.
Until next time, stay informedand stay healthy.
Hello everyone, welcome to Daily Value.
I'm William Wallace, and todayI'll be introducing a topic that
has been getting more and morepress and one that we don't
fully understand, but theimplications of which could play
a very large role in naturalhealth product development, drug
development, and also havelarge implications for future
health outcomes.
That topic is the relationshipbetween B-group vitamins and the
(00:32):
human gut microbiome.
Recent research has begun touncover the potential of B-group
vitamins as prebioticcandidates, with the ability to
alter gut microbiota compositionin favorable directions and
enhance metabolic functions.
In this episode, we'll explorehow B vitamins interact with our
gut microbiome, why theseinteractions are significant and
(00:55):
what they mean for our overallhealth.
Now, before we dive in, pleaseremember that this podcast is
for educational purposes onlyand does not replace
professional medical advice.
Always consult with ahealthcare provider for
personalized recommendations,especially as it comes to
something like supplementation.
First, let's start with whatexactly is a prebiotic?
(01:18):
The current definition of aprebiotic was laid out by the
International ScientificAssociation for Probiotics and
Prebiotics in 2016.
They define a prebiotic as asubstrate that is selectively
utilized by the hostmicroorganisms conferring a
health benefit.
This allows us, to say, certaincompounds like specific fatty
(01:38):
acids or fibers or polyphenolsfrom plants are prebiotics, and
we can also say things thatbacteria inhabiting different
areas of our bodies usedselectively can be described as
prebiotics.
It doesn't have to just be usedby bacteria in our guts.
The definition includesbacteria in other areas of our
body, including our skin, ouroral cavity and even our genital
(02:02):
organs.
Now, interestingly, this putsvitamins in an odd space,
because they're not selectivelyused by bacteria, meaning that
we, the host, also userelatively high amounts of
vitamins for very specificpurposes.
However, there are more andmore researchers coming out
showing and saying thatnon-fermentable compounds like
(02:23):
vitamins that influence thebacterial composition of our gut
, are adjacent to the concept ofa prebiotic, meaning very
closely related.
Now, interestingly enough, ourmicrobiota don't only use
vitamins, but they also makesome vitamins themselves,
specifically B vitamins.
B group vitamins includethiamine, vitamin B1, riboflavin
(02:45):
, vitamin B2, niacin, vitamin B3, cobalamin, vitamin B12, etc.
They act as coenzymes in energyproduction, dna synthesis and
repair, and in maintainingneural function.
Vitamin B1, that being thiamine, is an essential cofactor for
all living organisms.
Interestingly enough, this hasled to a larger discussion on
(03:08):
what role, if any, our gutbacteria play in aiding our own
daily intake of B vitamins.
As we know, human cells cannotproduce B vitamins, at least not
all of them.
We can produce a substantialamount of vitamin B3 from the
amino acid tryptophan if we arein a vitamin B3 insufficient
state.
However, we cannot produce allB vitamins, and certainly not in
(03:30):
sufficient amounts to cover allof our physiological needs.
We also don't store B vitaminsin very large amounts due to
their water-soluble nature,which essentially means we need
to have consistent intake ofthose things through our diet or
possibly rely on our gutmicrobiota to fulfill some of
those needs.
However, we do need to keep inmind throughout this discussion
(03:52):
that, although we may bereceiving some direct benefits
of B vitamin producing bacteria,that other intestinal microbial
communities also use those Bvitamins produced in the gut to
colonize and survive, and inthat way, we may also be
receiving some indirect benefitthrough the growth and survival
of bacteria that use those Bvitamins through what's called
(04:15):
cross-feeding.
To restate that, in other words, certain gut bacteria produce B
vitamins which can then beshared with other microorganisms
.
The symbiotic relationshiphelps maintain a diverse and
stable microbiome, which seemsto be critical to our health.
So now, in this way, b vitaminsthat we take in through diet
(04:40):
might be having a dual effect,that being supporting our
nutrient levels and gut healthby acting as a kind of prebiotic
.
Controversies to the role that Bvitamins play as a prebiotic is
due to the fact that mostvitamins we consume through diet
are usually absorbed in thesmall intestine, not reaching
the distal gastrointestinaltract or the large intestine,
(05:02):
where many bacterial speciesthat are B vitamin consumers
tend to be located.
However, there are preliminarystudies in humans that suggest
that when supplied in largeamounts or as part of a
specialized delivery format,like is the case with some
supplements, that these vitaminscan in fact reach the colon.
The colon makes up asignificant portion of the large
(05:24):
intestine and these vitaminshave direct effects on
microbiome of the colon.
Another theory is that vitaminscirculating in our blood can
also make their way back to theintestines through normal
systemic circulation behavior.
But back to the colon toexplain why B vitamin producers
seem to be particularlyimportant to our health.
(05:45):
The colon is where most bacteriaare in our body that produce
very important molecules likebutyrate.
Butyrate is a type of shortchain fatty acid produced by
certain bacteria when they breakdown things like dietary fiber.
Butyrate is important becauseit provides energy to the cells
in your colon, helps reduceinflammation, supports a healthy
(06:06):
gut lining and likely even hasa positive impact on cognitive
function.
The highest concentrations andthe most significant activity of
butyrate-producing bacteria arefound in the colon.
Recent research on this topicshows that the most abundant
butyrate-producing species inthe colon are dependent on B
vitamins provided by the diet orthrough cross-feeding with
(06:28):
other bacteria that do produce Bvitamins.
Two examples of B vitaminsdelivered in either high amounts
or through specializedencapsulations that do produce B
vitamins.
Two examples of B vitaminsdelivered in either high amounts
or through specializedencapsulations that do seem to
be making their way to the gutto promote health effects and
beneficial bacterialcompositions in humans are
vitamins B3, that's niacin, andvitamin B2, that's riboflavin.
(06:51):
Riboflavin, or vitamin B2, isparticularly interesting because
it plays a significant role inenergy metabolism and the
generation of ATP, which is theenergy currency of our cells and
bacterial cells.
Two studies in humans haveindicated that when riboflavin
is given in doses of 30milligrams or more, that it may
(07:12):
indeed be reaching the colon.
For reference, the dietaryrecommended allowance of vitamin
B2 is 1.3 milligrams per dayfor adult men and 1.1 milligrams
for adult women.
Many multivitamins on themarket do contain amounts of
riboflavin above that 30milligram threshold.
There was a pharmacokineticstudy published in 1996 showing
(07:35):
that the most vitamin B2 thatcan be absorbed through a single
dose is somewhere around 27milligrams and that any more
taken in a single time is likelyto reach the colon.
This led to a pilot study.
I will emphasize it was a pilotstudy in nature that gave 11
healthy adults 100 milligrams aday of vitamin b2 for 14 days.
(07:56):
The researchers found that theamount of the bacterial species
fecali bacterium prosnitzi grew,as measured in fecal matter,
over the course of the study anddropped again after a week one
supplementation had stopped.
Fecalibacterium prosnitzii isone of the most abundant and
important butyrate producers inthe large intestine and it does
(08:17):
not encode genes involved invitamin B2 synthesis, meaning
that the supplementationreaching the colon was likely to
explain its increase inabundance.
People who have irritable boweldisorders, particularly Crohn's
disease, have diminishedamounts of this bacterial
species, so its abundance isimplicated in states of good
health.
Another study published in 2021showed that 75 milligrams of
(08:42):
riboflavin in a specializeddelivery capsule was able to
reach the colon and improve theabundance of other
butyrate-producing bacteria,like those of the Clostridium
genus.
Now to repeat in a simplifiedmanner the direct effects of the
gut microbiome by B vitamins iscomplex and influenced by
several factors, including theform, dosage of the vitamins, as
(09:04):
well as the delivery mechanism.
Given these insights, how canwe leverage B group vitamins to
enhance gut health?
First, it's important torecognize that not all B
vitamins will reach the gutmicrobiome when taken orally, as
many are absorbed in the uppergastrointestinal tract.
However, formulations designedfor delayed or colon-targeted
(09:25):
release might offer a solutionensuring that these vitamins
reach the distal gut, where theycan exert their prebiotic
effects.
Likewise, some vitaminssupplied in high amounts may
reach the large intestine whentransporters in the small
intestine are saturated enoughto not allow for any more
absorption into circulation.
(09:45):
The research into B vitamins asprebiotics is still in its early
stages.
Future studies, particularlyhuman clinical trials, are
needed to fully figure out themechanism through which B
vitamins modulate the gutmicrobiome and to identify the
most effective supplementationstrategies.
Despite their importance, bvitamins are water soluble and
(10:07):
not stored in large quantitiesin the body, making regular
intake essential.
But what happens when the gutmicrobiome is compromised?
The absorption and synthesis ofthese vitamins can be
significantly affected, makingworse the risk of a deficiency
For individuals at risk of Bvitamin deficiencies or those
with compromised gut health,combining B vitamin
(10:28):
supplementation with probioticscould be a promising strategy.
In fact, an animal studypublished in April of this year
looked at that very thing, tosee if co-administration of
certain probiotics and Bvitamins could be a viable
strategy for improving theabsorption of B vitamins in
humans.
And that, my friends, will bethe topic of the next episode of
(10:49):
Daily Value while we continueon with this theme.
In conclusion, b group vitaminshold potential as novel
prebiotics capable of supportingboth gut health and systemic
well-being.
As our understanding of the gutmicrobiome continues to evolve,
these vitamins may become a keycomponent of strategies aimed
at preventing and managingvarious health conditions linked
(11:11):
to the gut and the microbiome.
Thank you for joining me todayon Daily Value.
If you found this episodeinsightful, please subscribe and
share it with others who mightbenefit from this information.
Until next time, stay informedand stay healthy.
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