Vitamin B13, also known as orotic acid, was discovered in 1904 by Russian biochemist Alexander Butrimov. It was initially isolated from milk and later found in other products such as meat and grains.
Unlike other B vitamins, B13 is not essential for the human body; however, it may have positive effects on health, such as improving metabolism.
The uniqueness of vitamin B13 lies in its ability to participate in the synthesis of nucleic acids, making it important for cell division and growth.
Vitamin B13 is involved in many biochemical processes. It plays a role in the formation of red blood cells, which is crucial for maintaining normal oxygen levels in the body.
Additionally, vitamin B13 has a positive impact on liver health, supporting its functions and aiding in the elimination of toxins.
It helps in the absorption of other B vitamins, such as B12.
A deficiency of vitamin B13 can lead to various problems, including metabolic disorders and decreased immune function. Therefore, it is important to monitor its adequate level in the diet.
Daily Intake and Sources
Vitamin B13 does not have an officially established daily intake. However, research shows that for optimal health, adults should consume 30-100 mg of this vitamin per day.
It is important to note that individual needs may vary depending on age, gender, and health status.
Sources of vitamin B13 include:
- Dairy Products: milk, cheese, and yogurt are good sources.
- Meat: especially liver and other organs contain significant amounts of orotic acid.
- Grains: some cereals, such as oats and wheat, may also be sources of vitamin B13.
- Vegetables: broccoli and spinach contain orotic acid in small amounts.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Options on iHerb:
Problems Associated with Vitamin Deficiency
A deficiency of vitamin B13 can lead to various health issues.
One of the main consequences is impaired metabolism, which can contribute to the accumulation of fatty acids in the body. This, in turn, can lead to weight gain and an increased risk of metabolic syndrome.
Furthermore, a deficiency of vitamin B13 may negatively affect liver function.
Research shows that a lack of this vitamin can lead to disruptions in bile production, making it difficult to process fats and absorb fat-soluble vitamins.
Other possible issues include:
- Increased Fatigue: due to impaired metabolism, the body may experience a constant feeling of tiredness.
- Cardiovascular Problems: long-term deficiency may lead to elevated cholesterol levels and other cardiovascular diseases.
Potential Risks of Excess Vitamin
To achieve excess levels of vitamin B13, one would need to consume significantly more than 100 mg per day.
This may lead to undesirable effects such as digestive disorders (diarrhea, nausea, and abdominal pain).
Additionally, high levels of vitamin B13 may reduce the absorption of other important vitamins and minerals, potentially leading to their deficiency in the body. This is especially important for B vitamins, which play a key role in metabolism.
In some cases, excess vitamin B13 may also contribute to allergic reactions, such as skin rashes or itching.