Scientists from Constructor University of Bremen in Germany have unlocked how bacteria in human intestines absorb vitamin B12. Their researchers identified proteins which work like pedal bin mechanisms – opening when vitamin B12 is nearby to take it in.

Folic acid is essential to DNA production and cell development, helping prevent spina bifida and neural tube defects in babies. You’ll find it in foods like leafy greens, liver and beans.

1. Vitamin B-12

Vitamin B-12 plays an essential role in making red blood cells that deliver oxygen to tissues and organs throughout your body, supporting nerve function, and encouraging a healthy metabolism. Your body produces this vitamin naturally; however, food or supplementation are also an option to provide it to you.

Vitamin B-12 has long been linked with higher energy levels; however, evidence doesn’t support this claim. What researchers know for certain is that megaloblastic anemia – which causes fatigue and weakness – can be prevented with this nutrient; plus it plays an integral part in turning food molecules into energy for your cells.

Also, this nutrient can support heart health by encouraging a healthy cholesterol level and preventing blood clots, while research published in Neurology indicates it can even play a part in protecting against Alzheimer’s disease.

If you are deficient in vitamin B12, symptoms may include fatigue, weakness, nausea and memory loss. It is essential that you visit a physician for blood tests to assess whether vitamin B12 injections or other treatments will be needed to address your deficiency.

Foods containing this essential nutrient include meat, dairy products, eggs and fortified cereals. You can find vitamin B12 in many forms: dietetic supplements sold individually or combined with other B-complex vitamins; some multivitamin/mineral combinations provide up to 25 micrograms. Fortified foods like nutritional yeast may also provide this essential nutrient. Having had stomach or digestive surgery increases your chances of deficiency as it may interfere with production of intrinsic factor that helps your body absorb dietary B12. Crohn’s disease or another gastrointestinal disorder could also result in vitamin B12 deficiency.

2. Vitamin B-6

Vitamin B-6 (pyridoxal-5′-phosphate) plays an integral part in over 4% of enzymatic reactions in the body. This vitamin plays an integral part in turning carbohydrates into energy and building red blood cells, and also plays an integral part in lowering homocysteine levels, possibly protecting against dementia or Alzheimer’s disease.

B-6 works together with folate and vitamin B-12 to form red blood cells that carry oxygen throughout your body. A deficiency can lead to anemia, which can be very dangerous to your health. You can get enough pyridoxal-5′-phosphate from food sources such as meats, starchy vegetables and fortified cereals in your diet.

Scientists have developed a system that allows certain bacteria in your intestine to absorb vitamin B12 more easily, potentially helping those deficient due to diet. After studying garden cress, scientists discovered a mechanism called “pedal bin mechanism”, whereby proteins such as cblC open when vitamin B12 is nearby before quickly closing when the vitamin is taken in by this “pedal bin mechanism”.

The cblC gene and protein form part of an intricate pathway by which vitamin B12 is processed inside cells to its active form cobalamin (Cob(II)alamin). For this process to take place successfully requires two additional proteins; methyltransferase and aminopeptidase proteins respectively; mutations to either gene can lead to pernicious anemia.

Researchers say their new research may pave the way to more effective therapies for treating anemia and possibly other conditions, according to its authors. Furthermore, scientists may use it as an opportunity to persuade bacteria to produce enough vitamin B12 that it could be used as medication against pernicious anemia-related disorders such as MDS. Supplementation with B vitamins has been shown to decrease homocysteine levels while at the same time improving cognitive function or decreasing dementia risk in healthy adults.

3. Vitamin B-3

Vitamin B-3, commonly referred to as niacin or nicotinic acid, plays an essential role in many metabolic processes and is found in meats, fish, poultry, nuts, eggs and dairy. Niacin also contributes to healthy nervous system function and the production of red blood cells as well as breaking down some fatty acids and amino acids for energy production.

Niacin has also been shown to help prevent high cholesterol levels and heart disease. Furthermore, niacin helps lower bad cholesterol (LDL) while increasing HDL (good cholesterol). Keep in mind that as it’s a water-soluble vitamin it requires dietary sources for its absorption.

Niacin is produced and stored by both liver and intestines in humans and is stored throughout their bodies, however this supply can become depleted when either is injured or inflamed, creating deficiency conditions which include alcoholism, gallstones and parasites causing depletion of this key nutrient.

Niacin can be obtained through eating healthful foods or taking supplement tablets containing this vitamin. Niacin is water-soluble and easily absorbed through skin or mucous membranes. Niacin can also be administered via inhalation as it can reach cells directly without being broken down by digestion and processed further in the liver. Inhalation can reduce the risk of unwanted side effects associated with traditional supplements, including stomach cramps and nausea, thanks to vitamin B12’s molecules being resistant to vaporisation heat. As we only require small amounts of Vitamin B-12 each day for good health, inhaling can provide quick fulfillment of this requirement.

4. Vitamin B-5

Vitamin B5, also known as pantothenic acid, helps the body process carbohydrates, protein, and fats for energy production in cells while protecting against free radical damage. Studies have also shown it can alleviate symptoms associated with rheumatoid arthritis as well as speed up healing when taken together with vitamin B12.

Although often misreferred to as the ‘forgotten B vitamin’, vitamin B3 plays an essential role in turning food into energy and maintaining healthy hair, skin, and nails. Furthermore, its production helps ensure optimal brain functioning.

Pantothenic acid can be found in many foods, including meat, eggs, nuts, fish, dairy products and leafy vegetables. Unlike with many of the other B vitamins, no known issues have arisen from deficiency of pantothenic acid; multivitamin supplements typically include this vitamin alongside other B vitamins for complete coverage.

Vitamin B5 has long been recognized for its ability to support healthy bloodstream function, but more recently studies have also demonstrated its capacity to assist in cholesterol metabolisation – high doses have even been proven to significantly decrease levels in the bloodstream.

Research at Constructor University in Bremen, Germany, has unlocked an important insight into how bacteria in the human gut absorb vitamin B12. Kleinekathofer and his team refer to this discovery as a “pedal-bin mechanism”, as it works like an open bucket with a lid which opens when vitamin B12 is nearby before closing itself again after absorption. Plant science could use such technology to encourage plants naturally produce and absorb this vital nutrient.

5. Vitamin B-6

Vitamin B-6 serves similar functions to B-12, such as producing red blood cells and aiding neurotransmitter production, breaking down protein and regulating blood sugar levels. As its coenzyme form (pyridoxal phosphate), B-6 plays an integral part in multiple metabolic reactions including decarboxylation, transamination, acylation, oxidation reduction.

Studies have linked low vitamin B-6 intakes with depression, anxiety and nausea and vomiting. Furthermore, it’s been demonstrated that vitamin B-6 deficiency impairs cognition for those living with Alzheimer’s but it remains unknown if supplementation could prevent or slow its progression. A 2020 Cureus study demonstrated that high intakes of vitamin B-6 can reverse symptoms associated with dementia such as confusion and an uncomfortable sensation of numbness/tingling that occurs when nerves do not receive the correct signals from the brain.

B-6 may also help support heart health by helping the body produce new red blood cells to deliver oxygen throughout. A study published in Heart magazine discovered that vitamin B-6, in conjunction with folic acid and B-12 supplements, can lower homocysteine levels in blood, which have been linked to heart disease and stroke.

As with the other B vitamins, vitamin B-6 is a water-soluble nutrient. Since large doses are excreted through urine without adverse side effects (except rare cases of pyridoxine overdose, which may cause restlessness and nausea ). Folate and vitamin B-6 are especially crucial during pregnancy or those trying to become pregnant as inadequate levels can lead to birth defects like spina bifida.