Essential Vitamins to Improve Gut Health

 By: Dr. Sonam Bhatia, MS (Pharm), PhD

Even the most oblivious people understand that vitamins and minerals are the building blocks of life. These small nutrients are responsible for hundreds of actions that may not appear vital yet are necessary. Vitamins and minerals are essential because, when combined, they aid in bone restoration, wound healing, and immune system strengthening. They convert food into energy, giving us the vitality and power, we need to get through our everyday lives.

Unfortunately, these essential nutrients are often missing from our modern-day diets. The deficiency of specific micronutrients causes a host of difficulties since the digestive system is so important to the body's general functioning. Have a look at the most important Vitamins that aid in digestion and boost gut health.

Vitamins that Boost Digestion

1. Vitamin A 

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Vitamin A helps to keep digestion regular by supporting the mucosal tissue that lines the digestive tract. Some gastrointestinal problems have been linked to Vitamin A deficiency, according to research. A deficiency of Vitamin A can increase the imbalance between the generation and elimination of free radicals in the intestinal mucus lining in people with Crohn's disease. Men require 0.7 milligrams of Vitamin A per day, while women require 0.6 milligrams.

2. Vitamin B Complex

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Vitamin B Complex is essential for carbohydrate, protein, and fat digestion. It provides the body with a significant amount of energy. As a result, a deficiency in Vitamin B Complex is linked to fatigue. 

Other signs of Vitamin B insufficiency include a sore and red tongue, oral ulcers, and trouble swallowing and chewing. Vitamin B insufficiency can also cause a loss of taste. These illnesses can produce a gut imbalance by interfering with the foods we eat.

Vitamin B Complex also helps with appetite management and waste disposal. Because these vitamins are water-soluble, they are not kept in the body and are excreted on a regular basis. As a result, you'll have to take it regularly.

Vitamin B Complex includes: 

• Thiamine (Vitamin B1)
• Riboflavin (Vitamin B2)
• Niacin (Vitamin B3)
• Pantothenic Acid (Vitamin B6)
• Biotin (Vitamin B7)
• Folate and Folic Acid (Vitamin B9)
• Vitamin B12

3. Vitamin C

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Vitamin C has yet another function apart from boosting levels of collagen and elastin, which keeps your skin elasticity and promotes radiance. It aids in wound healing and increases blood flow to the skin. Vitamin C levels in the body are enough to improve teeth and gums healthy. Chewing is essential for the breakdown of food and, of course, digestion.

This vitamin also aids in iron absorption, which is required for energy production. Adults between the ages of 19 and 64 require 40 milligrams of Vitamin C each day.

Hydrochloric Acid production in the stomach is lowered when there isn’t enough Vitamin C in your diet, resulting in poor digestive symptoms including burping, farting, and heartburn. You may enhance your digestion simply by eating enough Vitamin C.

4. Vitamin D

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Calcium absorption is aided by Vitamin D. It also helps to keep the colon in good working order. A proper dose of Vitamin D has been shown to help prevent colon cancer. Calcium (and hence Vitamin D) is also essential for the neurons of the digestive system to communicate with one another to facilitate digestion.

The body creates Vitamin D when it is exposed to direct sunlight. Oily fish such as salmon, sardines, herring, mackerel, red meat, liver, egg yolks, and milk are all good sources of Vitamin D. For adults in India, the recommended daily requirement for Vitamin D is 15 mcg.

Minerals that support Digestion

• Zinc is required for the synthesis of digestive enzymes. The body can't break down food, especially protein, without it.
• Magnesium aids the digestive process by facilitating the production of enzymes in saliva (amylase) that break down food. Magnesium is required for the hormones that stimulate your stomach to make digestive acid; without it, you won't be able to digest food. Consider taking a magnesium supplement if you experience constipation or Irritable Bowel Disease.
• Selenium is required for the healthy functioning of the pancreas. The pancreas, which produces digestive juices, is an essential component of the digestive process.
• Potassium is vital for intestinal health. It helps with digestion, absorption, and waste removal.

Conclusion

Vitamins and Minerals are essential nutrients because they assist the body in performing hundreds of tasks. To maintain regular balance in your meals, you must understand the advantages of these nutrients, their abundant sources, and suggested values. The above-mentioned Vitamins and Minerals boost digestion and thus support gut health. Simply keep in mind that eating a well-balanced diet is the simplest way to ensure that your body is getting enough vitamins and minerals.