The relation between micronutrients and gut health are inter-dependent. While beneficial gut bacteria help manufacture vitamins (B12, K, B6, B5, B3, folate and biotin), enhance absorption of minerals, fight off pathogens, digest food, and metabolize drugs, vitamins and minerals from foods, on the other hand, help enhance immunity, modulate gut microbiota, decrease inflammation and enhance the overall gut health.

Some of the important vitamins and minerals and their role in gut health are elaborated below:

Vitamin D

Vitamin D and its receptors regulates intestinal barrier integrity, and control innate and adaptive immunity in the gut. Low vitamin D levels have a significant impact on gut health. Low vitamin D levels can decrease your immunity and is associated with irritable bowel syndrome. Vitamin D supplementation was found to significantly increased the variety of gut microbiota especially the beneficial bacteria.

B-vitamins

The B-group vitamins are a collection of eight water-soluble vitamins essential for various metabolic processes. Some B vitamins have been shown to promote bacterial colonization, modulate bacterial virulence, and takes part in defending against pathogens in the gastrointestinal system.

Vitamin C

Vitamin C is the most important water-soluble antioxidant in the human body. Vitamin C, unlike some of the B-vitamins, cannot be synthesized in the body and has to be obtained through diet. Vitamin C can strongly modulate the gut microbiota.

Calcium

It is suggested that a high intake of calcium leads to changes in the gut microbiota, which are associated with a lean phenotype. A high intake of calcium can help the process of weight management via changes in the gut microbiota.

Magnesium

Magnesium helps relax your muscles, balance your blood sugar levels, and cope with stress. Magnesium can also minimize inflammation within your gut. Magnesium is required in more than 300 enzymatic processes in the body which involves several processes that help break down food. Therefore, magnesium deficiency can affect these processes and this may lead to development of digestive issues. A study also found that magnesium deficiency can lead to alteration in bacterial colonies within the gut.

Iron

Iron is an essential micronutrient for almost all living organisms, including bacteria. It is involved in numerous metabolic processes, including oxygen transport, redox reactions and DNA synthesis. Most bacteria depend on iron to survive. Therefore, decreased iron status is associated with poor gut function. This can result from gut malabsorption with the consumption of mineral-binding foods such as grains and legumes, or simply a low iron intake. Vegetarians/vegans and endurance athletes are especially prone to this.

Zinc

Zinc supports the production of digestive enzymes, which can reduce the risk for leaky gut syndrome.

Selenium

Selenium protects the lining of your gut and enhances your gut’s response to inflammation.

Multiple studies have focused on investigating the impact of macronutrients, such as carbohydrates and proteins, in the colonic bacterial populations and overall gut functioning. However, there has still been less research on the modulatory effects of micronutrients. Nonetheless, as discussed above micronutrients play a crucial role in maintaining optimal gut health.