Vitamins regulate metabolism as well as gene expression and have a direct impact on the progression of many chronic diseases, including heart disease, cancer and type 2 diabetes. Most often, these miniature natural gifts serve as essential coenzymes or cofactors, thus support the optimal course of cellular reactions necessary for energy production and maintenance of life. Even moderate deficits can cause serious illness.
In this article we will look at the main vitamins that you should pay attention to if you suffer from type 2 diabetes, as the disease often leads to their deficiency. So, let's see what are the most common vitamin deficiencies in people with type 2 diabetes.
Vitamin B12
Vitamin B12, also known as cobalamin, is an extremely important micronutrient responsible for maintaining healthy blood cells and an optimal nervous system. Also, the trace element plays an essential role in DNA synthesis and cholesterol metabolism.
Vitamin B12 deficiency is a common condition, especially in people with type 2 diabetes. Studies show that about a quarter of people with type 2 diabetes have lower than normal levels of cobalamin. Part of this is due to taking certain diabetic medications that prevent the body from absorbing the important vitamin. Prolonged vitamin B12 deficiency brings with it a number of negative health consequences, including anemia and neuropathy.
Deficiency symptoms usually develop gradually and can be widespread. These include frequent fatigue, lethargy, yellowing of the skin and inflammation of the tongue. In addition to people with type 2 diabetes, B12 deficiency is common in people over the age of 65, as well as vegans.
Among the richest in vitamin B12 food sources are meat, fish, eggs, as well as products that have undergone fortification (reinforcement) with cobalamin. Vitamin B12 can also be found in the form of a dietary supplement , which is especially useful for those who are at risk.
The daily recommended amounts of vitamin B12 vary with age and are measured in micrograms (μg):
Up to 6 months of age: 0.4 mcg
7 - 12 months: 0.5 mcg
1 - 3 years: 0.9 mcg
4 - 8 years: 1.2 mcg
9 - 13 years: 1.8 mcg
14 - 18 years: 2.4 mcg
Adults: 2.4 mcg
Pregnant: 2.6 mcg
Breastfeeding: 2.8 mcg
Type 2 diabetes: 2.4 mcg
Vitamin B9
Vitamin B9, also called folate, belongs to a family of natural compounds that act as coenzymes in the synthesis of amino acids and nucleic acid. The synthetic form of B9 is known as folic acid.
Pathological conditions that increase the risk of vitamin B9 deficiency include anorexia, malabsorption, gastrointestinal diseases and type 2 diabetes. Also at risk are pregnant women, nursing mothers and the elderly.
Folate is necessary for the normal production of erythrocytes. Complications of the deficiency include megaloblastic anemia (larger than normal red blood cells), low levels of white blood cells and platelets, and congenital defects in the spinal cord of the developing fetus, known as neural tube defects. Some of the most common symptoms of vitamin B9 deficiency are frequent fatigue, lethargy, pale skin, vertigo and swollen tongue.
Dark green leafy vegetables, citrus fruits, liver, eggs, mushrooms, and folic acid-fortified foods are among the most folate-rich foods. Like vitamin B12, experts recommend taking a vitamin B9 supplement for people who are at risk of developing a deficiency.
The recommended daily dose of folic acid is different for different age groups and is as follows:
Up to 6 months: 65 mcg
7 - 12 months: 80 mcg
1 - 3 years: 150 mcg
4 - 8 years: 200 mcg
9 - 13 years: 300 mcg
Over 14 years: 400 mcg
During pregnancy: 600 mcg
During breastfeeding: 500 mcg
Type 2 diabetes: 400 mcg
Vitamin B6
Vitamin B6, known in medical circles as pyridoxine, acts as a cofactor for hundreds of enzymes and is involved in the metabolism of glucose, lipids and amino acids, as well as the synthesis of some neurotransmitters. Vitamin B6 deficiency is mainly related to glucose intolerance, which is observed in the presence of type 2 diabetes. Therefore, people with this disease should be especially careful about adequate intake of pyridoxine.
Studies show that vitamin B6 supplements can improve glucose tolerance, especially for people with gestational diabetes or impaired glucose metabolism. In addition, vitamin B6 plays an important role in the prevention of diabetes-related complications.
Good dietary sources of pyridoxine are pork, chicken, fish, milk, bananas, soy, peanuts, oats and foods fortified with vitamin B6. For people who are at risk of developing a deficiency of this trace element, including those suffering from diabetes, it is recommended to take a dietary supplement with pyridoxine.
The recommended daily intake of vitamin B6 is measured in milligrams (mg) and is as follows:
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 years)
Vitamin C
Vitamin C is a water-soluble vitamin (like all B vitamins), whose scientific name is ascorbic acid or ascorbate. This important trace element plays a number of roles in the body and is associated with many health benefits, including enhanced immunity. Research has found that people with type 2 diabetes usually have low levels of vitamin C. The results reveal that by increasing the amount of vitamin C in the blood, the amount of sorbitol can be reduced.
Sorbitol is a type of harmful sugar that accumulates in the body and can lead to an increased risk of diabetic complications such as retinopathy, neuropathy and kidney damage. In addition, vitamin C plays an important role in improving glucose tolerance.
Among the richest food sources of vitamin C are citrus fruits, peppers, strawberries, spinach, kale and broccoli. It is also available as a supplement with doses up to 1000 mg. Adequate vitamin C intake has been shown to reduce the cytotoxicity associated with hyperglycemia in prediabetes and type 2 diabetes. In addition, some studies indicate that a daily intake of 1000 mg of vitamin C improves the body's glucose tolerance.
The recommended daily intake of vitamin C is measured in milligrams (mg) and is as follows:
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
Deficiency of some vitamins is a common problem in people with type 2 diabetes. If you suffer from this disease, an adequate diet and supplementation with supplements will help control diabetes and prevent disease-related pathological complications.
If you plan to start taking vitamin supplements, we recommend that you talk to your doctor or diabetic beforehand. They will order the necessary tests and will recommend you to take vitamins according to your individual needs.
Sources used
National Institutes of Health (NIH), Office of Dietary Supplements.
Roxana Valdés-Ramos, et al. (2015). Vitamins and Type 2 Diabetes Mellitus.
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