9.3 Water-Soluble Vitamins Flashcards
What are all the water soluble vitamins?
B vitamins and vitamin C
How many B vitamins exist in total?
8
In addition to fortified foods, B vitamins can be found naturally in _____ and _______
plants, animals
B vitamins are involved as _________ for cellular respiration
coenzymes
Vitamins as a whole do not provide ______
energy
What do antioxidants do?
Decrease the rate of oxidation happening in the body
What is oxidation?
A loss of electrons
How does oxidation affect the body?
Molecules form in the body called free radicals. They are unpaired electrons
Free radicals can then steal an electron from somewhere such as DNA. This oxidizes the DNA and turns the free radical into a neutralized free radical. This compromises the DNA
How do antioxidants prevent oxidation from damaging the body?
Antioxidants have extra electrons to donate to free radicals so they don’t steal it from somewhere else.
What is Vitamin B1: Thiamine used for?
Plays a roles in muscular contraction, nerve conduction and is required for ATP synthesis
Part of the coenzyme thiamine pyrophosphate, required for CAC
What are the effects of Vitamin B1: Thiamine toxicity?
No known toxicity
What are the effects of Vitamin B1: Thiamine deficiency and what causes it?
Typically associated with alcoholism in developed world, and malnutrition in developing world
Can promote neuronal death
Can lead to Wernicke/Korsakoff syndrome:
short-term memory loss, confusion, disorientation and changes in eye movements
Beri Beri: Wet - Negatively impacts the cardiovascular system and can lead to heart failure. Dry - Negatively impacts the nervous and muscular systems, potentially leading to muscle paralysis
What are sources of Vitamin B1: Thiamine?
Nuts, seeds, eggs, milk, poultry and fortified cereals
What is Vitamin B2: Riboflavin used for?
Helps form two important coenzymes: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD)
FAD = electron transporter required for electron transport chain
Conversion of the amino acid tryptophan to niacin
Maintaining appropriate levels of homocysteine
What are the effects of Vitamin B2: Riboflavin toxicity?
No known toxicity
What are the effects of Vitamin B2: Riboflavin deficiency and what causes it?
More common in vegetarians
Hormonal abnormalities may promote it
Can lead to ariboflavinosis: skin disorders, swelling in the mouth and throat, dry and cracked lips, red eyes and hair loss
What is Vitamin B3: Niacin used for?
Forms the coenzyme nicotinamide adenine dinucleotide (NAD), an electron transporter required for electron transport chain
NAD is required by more than 400 enzymes
High doses (>2000 mg) have been shown to reduce triglycerides, VLDL, LDL and increase HDL, but no links to reduced CVD
What are the effects of Vitamin B3: Niacin toxicity?
Niacin flush: Flushing, itching, burning of skin
May also lead to low blood pressure, fatigue, insulin resistance
What are the effects of Vitamin B3: Niacin deficiency and what causes it?
Causes pellagra: dermatitis, diarrhea, dementia, death
Pellagra plagued the Southern US in the early 1900s before its cause was known.
Southern diet was high in corn, wheat and rice = low in niacin
What are sources of Vitamin B2: Riboflavin?
Egg yolks, organ meats, fortified breakfast cereals, oats, milk, salmon, tuna, soybeans and almonds
What are sources of Vitamin B3: Niacin?
Chicken, beef and fish are high in niacin
What is Vitamin B5: Pantothenic Acid used for?
Helps form coenzyme A which is required for acetyl CoA
What are the effects of Vitamin B5: Pantothenic Acid toxicity?
Rare
What are the effects of Vitamin B5: Pantothenic Acid deficiency and what causes it?
Rare
What are sources of Vitamin B5: Pantothenic Acid?
Everywhere
What is Vitamin B6: Pyridoxine used for?
generic name for six vitamers
Act as coenzymes in more than 100 reactions
help form the neurotransmitters serotonin and norepinephrine
helps lower homocysteine levels by converting it to cysteine
Supplementation used for improving cognitive functions, reducing CVD risk, reducing PMS symptoms, and reducing pregnancy symptoms, but no firm link yet
What are the effects of Vitamin B6: Pyridoxine toxicity?
rare; typically due to over-supplementation (>1000 mg/d)
Can promote loss of control over body movements
What are the effects of Vitamin B6: Pyridoxine deficiency and what causes it?
rare, typically in combination with other B vitamin deficiencies
lead to microcytic anemia, where blood cells are small and cant carry oxygen well. Leads to fatigue and lethargy
What are sources of Vitamin B6: Pyridoxine ?
Chickpeas are the best plant sources of vitamin B6, while beef liver, tuna, salmon and chicken are excellent animal sources
What is Vitamin B7: Biotin used for?
Generic name for five vitamers that function as coenzymes - Involved in energy metabolism, cell-signalling, DNA structure/function
Sold to improve hair, nail, skin health, but no hard link
What are the effects of Vitamin B7: Biotin toxicity?
Rare, But over-supplementation can compromise laboratory test results
What are the effects of Vitamin B7: Biotin deficiency and what causes it?
Rare
May occur with a genetic disorder called biotinidase deficiency: Hair loss, red eyes, rashes
Can progress to seizures, depression, muscle disorders
What are sources of Vitamin B7: Biotin?
Biotin is abundant in many foods. One
serving of beef liver affords 100% of the RDA
What is Vitamin B9: Folate/Folic Acid used for?
Folate = basic form (food), Folic acid = acids form (supplements)
Coenzyme in DNA/RNA synthesis, amino acids metabolism
Also involved in conversion of homocysteine to methionine
What are the effects of Vitamin B9: Folate/Folic Acid toxicity?
Rare, But may promote nausea, bloating, decreased appetite and difficulty sleeping
Can also mask a vitamin B12 deficiency, since it can prevent megaloblastic anemia
What are the effects of Vitamin B9: Folate/Folic Acid deficiency and what causes it?
Deficiency during pregnancy can lead to neural tube defects - Can cause birth defects such as spina bifida and anencephaly
Can lead to megaloblastic anemia - Red blood cells are immature, large, misshapen and unable to properly carry oxygen. Symptoms include tiredness, weakness and heart irregularities
Maybe also autism
What are sources of Vitamin B9: Folate/Folic Acid?
Beef liver is in the most concentrated source of folate, with one serving providing more than half of the RDA. Spinach, legumes, asparagus, Brussels sprouts and avocados are also high in folate
What is Vitamin B12: Cobalamin used for?
Vitamin B12 vitamers are collectively known as cobalamins
Required for DNA synthesis, red blood cell formation, brain function
Also acts as coenzyme for conversion of homocysteine to methionine
Has also been studied for reduction in dementia risk – evidence is currently lacking to support supplementation
What are the effects of Vitamin B12: Cobalamin toxicity?
rare; However, can interact with certain medications
What are the effects of Vitamin B12: Cobalamin deficiency and what causes it?
Deficiency can lead to megaloblastic anemia
Can also promote balance issues, depression, poor memory, confusions
What are sources of Vitamin B12: Cobalamin ?
Found only in animal products, With exception of nutritional yeast
What can affect Vitamin B12: Cobalamin absorption?
Stomach conditions such as atrophic gastritis can compromise the release of intrinsic factors, which is needed for B12 absorption
What is Vitamin C: Ascorbic Acid used for?
Critical for collagen formation
Also involved in protein metabolism, iron absorption
Supports proper function of the immune system and might lower risk of getting colds before they occur
Chronic disease prevention for cancer and CVD potentially, but supplementing does not do this.
What are the effects of Vitamin C: Ascorbic Acid toxicity?
rare; >2000 mg/d can promote gastrointestinal symptoms
What are the effects of Vitamin C: Ascorbic Acid deficiency and what causes it?
rare; Can lead to scurvy
Characterized by bleeding gums, fatigue, poor collagen formation
What are sources of Vitamin C: Ascorbic Acid ?
Abundant in fruits and vegetables, especially oranges and red peppers
