Vitamins regulate metabolism and gene expression and have a direct influence on the progression of many chronic conditions, among them heart disease and type 2 diabetes. Most often these small natural gifts act as key coenzymes or cofactors, supporting the cellular reactions needed to produce energy and sustain life. Even moderate deficiencies can cause serious illness.
This article looks at the main vitamins to pay attention to if you have type 2 diabetes, since the condition often leads to a shortage of them.
Vitamin B12
Vitamin B12, also known as cobalamin, is an important micronutrient responsible for maintaining healthy blood cells and an optimal nervous system. It also plays a significant role in DNA synthesis and cholesterol metabolism.
B12 deficiency is common, particularly in people with type 2 diabetes. Research shows that about a quarter of people with type 2 diabetes have lower than normal cobalamin levels. Part of this is due to certain diabetes medicines that interfere with the body's absorption of the vitamin. A prolonged deficiency brings a range of negative consequences, including anaemia and neuropathy.
Symptoms of deficiency usually develop gradually and can be wide-ranging: frequent fatigue, lethargy, yellowish skin and inflammation of the tongue. Besides people with type 2 diabetes, B12 deficiency is often seen in people over 65 and in vegans.
Among the richest dietary sources of B12 are meat, fish and eggs, along with products fortified with cobalamin. Vitamin B12 can also be found as a supplement, which is particularly useful for people in the at-risk groups.
| Age | Daily amount |
|---|---|
| Up to 6 months | 0.4 µg |
| 7–12 months | 0.5 µg |
| 1–3 years | 0.9 µg |
| 4–8 years | 1.2 µg |
| 9–13 years | 1.8 µg |
| 14–18 years | 2.4 µg |
| Adults | 2.4 µg |
| Pregnant | 2.6 µg |
| Breastfeeding | 2.8 µg |
| Type 2 diabetes | 2.4 µg |
Vitamin B9
Vitamin B9, also called folate, refers to a family of natural compounds acting as coenzymes in the synthesis of amino acids and nucleic acid. The synthetic form of B9 is known as folic acid.
Conditions that raise the risk of a B9 deficiency include anorexia, absorption disorders, gastrointestinal disease and type 2 diabetes. Pregnant women, breastfeeding mothers and older people are also in the at-risk group.
Folate is needed for the normal production of red blood cells. Complications of a deficiency include megaloblastic anaemia (larger than normal red blood cells), low white cell and platelet counts, and congenital defects in the spinal cord of the developing foetus, known as neural tube defects. The most pronounced symptoms are frequent fatigue, lethargy, pale skin, vertigo and a swollen tongue.
Among the richest sources of folate are dark leafy greens, citrus fruit, liver, eggs, mushrooms and foods fortified with folic acid. As with B12, specialists recommend a B-complex supplement for people at risk of deficiency.
| Age | Daily amount |
|---|---|
| Up to 6 months | 65 µg |
| 7–12 months | 80 µg |
| 1–3 years | 150 µg |
| 4–8 years | 200 µg |
| 9–13 years | 300 µg |
| Over 14 years | 400 µg |
| Pregnancy | 600 µg |
| Breastfeeding | 500 µg |
| Type 2 diabetes | 400 µg |
Vitamin B6
Vitamin B6, known medically as pyridoxine, acts as a cofactor for hundreds of enzymes and takes part in the metabolism of glucose, lipids and amino acids, as well as in the synthesis of certain neurotransmitters. A B6 deficiency is mainly associated with glucose intolerance, which is seen in type 2 diabetes. People with the condition should therefore pay particular attention to an adequate intake of pyridoxine.
Research shows that B6 supplements can improve glucose tolerance, especially for people with gestational diabetes or impaired glucose metabolism. B6 also plays an important role in preventing diabetes-related complications.
Good dietary sources of pyridoxine are pork, chicken, fish, milk, bananas, soya, peanuts, oats and foods fortified with B6. Pine pollen is another natural source of B group vitamins.
| Age | Daily amount |
|---|---|
| Up to 6 months | 0.1 mg |
| 7–12 months | 0.3 mg |
| 1–3 years | 0.5 mg |
| 4–8 years | 0.6 mg |
| 9–13 years | 1.0 mg |
| 14–18 years | 1.3 mg |
| 19–50 years | 1.3 mg |
| Over 51 years | 1.7 mg |
| Type 2 diabetes | 1.4 mg (1.8 mg over 51) |
Vitamin C
Vitamin C is a water-soluble vitamin (like all the B group vitamins), scientifically known as ascorbic acid or ascorbate. It fills a number of roles in the body and is linked to many health benefits, including strengthened immunity. Research has established that people with type 2 diabetes usually have low vitamin C levels, and that raising the amount of vitamin C in the blood can reduce the amount of sorbitol.
Sorbitol is a harmful sugar that accumulates in the body and can raise the risk of diabetic complications such as retinopathy, neuropathy and kidney damage. Vitamin C also plays an important role in improving glucose tolerance.
Among the richest dietary sources of vitamin C are citrus fruit, peppers, strawberries, spinach, kale and broccoli. It is also available as a supplement in doses up to 1000 mg. An adequate intake has been shown to reduce the cytotoxicity associated with hyperglycaemia in pre-diabetes and type 2 diabetes, and some research indicates that a daily intake of 1000 mg improves the body's glucose tolerance.
| Age | Daily amount |
|---|---|
| Up to 6 months | 40 mg |
| 7–12 months | 50 mg |
| 1–3 years | 15 mg |
| 4–8 years | 25 mg |
| 9–13 years | 45 mg |
| 14–18 years | 75 mg |
| Over 19 years | 90 mg |
| Type 2 diabetes | 300 mg |
Final words
A deficiency of certain vitamins is a common problem in people with type 2 diabetes. If you have the condition, an adequate diet and supplementation will help in controlling the diabetes and preventing the complications associated with it.
If you intend to start taking vitamin supplements, we recommend speaking first to your doctor or a diabetes specialist. They will order the necessary tests and recommend an intake suited to your individual needs.
Sources
- Dakhale, G. N., et al. (2011). Supplementation of Vitamin C Reduces Blood Glucose and Improves Glycosylated Hemoglobin in Type 2 Diabetes Mellitus.
- Zhu, J., et al. (2020). Intakes of Folate, Vitamin B6, and Vitamin B12 in Relation to Diabetes Incidence Among American Young Adults.
- National Institutes of Health, Office of Dietary Supplements.
- Valdés-Ramos, R., et al. (2015). Vitamins and Type 2 Diabetes Mellitus.
- Hong, S. M., et al. (2017). A prospective association between dietary folate intake and type 2 diabetes risk among Korean adults.
