Chapter 6- Vitamins Flashcards
What are the fat-soluble vitamins?
A, D, E, K
What are fat soluble vitamins?
They are stored in the body’s fat tissues and are more easily absorbed when consumed with dietary fats
Promotes good vision, particularly night vision
Vitamin A
Retinol is a type, common in animal liver and whole milk
Vitamin A
Deficiency is rare in the US, but common in developing countries especially if colorless food is eaten a lot
Vitamin A
Early sign of deficiency is dry eyes, which can lead to night blindness
Vitamin A
Too much of this vitamin causes dry skin, gingivitis, muscle and joint pain, fatigue, depression, abnormal liver tests
Vitamin A
This vitamin can be stored in the body, and insufficient data that it helps with performance or recovery
Vitamin A
Comes from food, dietary supplements, and UV rays
Vitamin D
All forms must be converted to the active form, calcitriol
Vitamin D
What is calcitriol?
steroid hormone that promotes calcium absorption and helps maintain blood calcium and phosphorus levels
When levels are very low, it is associated with osteoarthritis
Vitamin D
For optimal absorption, it should be taken with a meal containing fat
Vitamin D
Made from fungus, like mushroom and yeast
Vitamin D
Found in vegan supplements and dairy alternatives, cod liver oil and oily fish
Vitamin D
A lot of supplements for this vitamin are made from sheeps wool
Vitamin D
Deficiency is common in US adults, athletes (black and indoor)
Vitamin D
Older adults have a higher risk for deficiency in this vitamin
Vitamin D
Higher levels of this vitamin are associated with greater muscle strength, power, and force, jumping performance, vo2 max, and speed
Vitamin D
This vitamin is an antioxidant that helps prevent cellular damage, found in a lot of cell membranes
Vitamin E
Good sources of this vitamin are nuts and seeds, and the oils that come from those nuts and seeds
Vitamin E
This vitamin can inhibit the action of various medications including blood thinners
Vitamin E
This vitamin MIGHT support training adaptations and recover
Vitamin E
Necessary for blood clotting
Vitamin K
Main source of this vitamin is green leafy vegetables, and found in animal livers and fermented foods
Vitamin K
Deficiency of this vitamin can cause bleeding, hemorrhaging, and decreased bone mineralization contributing to osteoporosis
Vitamin K
Infants are usually given a shot of this vitamin
Vitamin K
This vitamin is not associated with athletic performance
Vitamin K
What are the water soluble vitamins
Vitamins B and C
What are water soluble vitamins?
They are not stored in the body and must be consumed regularly, excess amounts are excreted in urine
Deficiency in this can lead to large immature red blood cells, leading to anemia
Folate (B vitamin)
Supplementation may increase reliance on carbs, high amounts can lead to flush
Niacine (B vitamin)
Deficiency can cause beriberi and older adults have higher risk of deficiency
Thiamin (B vitamin)
Common side effect of deficiency is anemia, including pica
Vitamin B12
This vitamin produces collagen and helps skin, tissue, repairing cartilage and bones
Vitamin C
Low vitamin status negatively affects performance, and correcting deficiency can increase work capacity and aerobic power
Vitamin C
Helps the body absorb plant sources of iron
Vitamin C
Keeps capillary and blood vessel walls firm, which helps prevent bruising
Vitamin C
Supplementation might block the release of fatty acids from fat tissue, increasing the body’s reliance on carbs
Vitamin B
Few studies have examined the effects of consistently low intake of these vitamins on athletic performance
Vitamin B
Work together and are catalysts, necessary for the metabolism of carbohydrate, fat, and protein, as well as energy production
Vitamin B
Deficiency can cause decreased bone mineralization and contribute to osteoporosis
Vitamin K
Protects the cells in the body from free radical damage
Vitamin E
