A gastroenterologist recommends the 4 essential vitamins for gut health

We tend to focus on taking care of the immune system, especially when winter approaches. However, we should show the same care for the health of the digestive system, making sure we get the necessary vitamins

It is not by chance that the gut has been called the second brain. In addition to actually being connected through the gut-brain axis, anxiety or stress may also be reflected in the digestive system. The microbiome also plays a role, and different studies have shown how its health can also affect the immune system.

It is therefore obvious that digestive health also plays an important role in our overall health. Therefore, for the proper process of digestion, you need the necessary nutrients and vitamins from natural sources, such as fruits and vegetables. O Dr. Ira Breite, gastroenterologist, assistant professor at NYU Langone Medical Center points out the most important ones.

B vitamins, for energy

Fish, poultry, meat and dairy products contain an abundance of B vitamins as well as leafy vegetables and beans, contributing to the formation of red blood cells, playing a special role in metabolic processes. In particular for the digestive system, the following are considered necessary:


  • B1: Known as thiamine, B1 helps the body convert carbohydrates into energy for cells by helping to regulate appetite.
  • B3: Niacin is considered important for many functions of the digestive system, such as the breakdown of carbohydrates, fats and alcohol.
  • B6: Also known as pyridoxine, B6 helps the digestive system process the protein you consume.
  • THE biotin helps the body convert food into energy.
  • B12: It plays a role in the nervous system and the production of blood cells. Vitamin B12 deficiency can cause anemia, neuropsychiatric syndromes and problems with walking, while vegans should be careful, as it is taken exclusively from animal products.

Vitamin C, for good iron absorption

Although it is the most well-known vitamin associated with boosting the immune system, it is actually considered necessary for digestion as well because it helps the body absorb iron from foods, especially if they are plant-based protein sources such as legumes.

It is best to get the vitamin from natural sources such as citrus fruits, berries, tomatoes, peppers, broccoli and fortified cereals.

Vitamin D, for the absorption of calcium

The “sunshine vitamin” plays a key role in the function of your nerves, muscles and immune system, but is also considered important for calcium absorption and the digestive system.

There are three ways you can get vitamin D:

  • Exposure to the sun
  • Foods rich in vitamin D, such as egg yolks, fish, liver, fortified milk and cereals
  • Supplements, but with the advice of an expert.

Vitamin A, for prevention

Although vitamin A is not directly involved in digestion, certain gastrointestinal diseases can lead to its deficiency. For example, vitamin A deficiency is more common among people with Crohn’s disease, according to a study in the World Journal of Gastroenterology, and is also common in people with celiac disease.

Foods rich in vitamin A are colorful fruits and vegetables, such as sweet potatoes, carrots, cabbage and other dark-colored vegetables, as well as liver and milk.

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