Exam 3 Vitamins Flashcards by Aurora Anaya

Vitamin B12 function

cell division, RBC

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Vitamin B12 deficiency

fatigue, megaloblastic anemia, pernicious anemia- lack of Intrinsic factor

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Vitamin B12 sources

animal products (MFP, egg, milk

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Vitamin C: ascorbic acid funciton

function: antioxidant, collagen synthesis

Antioxidant
• Reducing agent
• Reverse oxidation by donating electrons and hydrogen ions
decrease free radicals and reactive oxygen species (oxygen
components that are highly oxidative, i.e. OH., O2-, H2O2, HO2.)
• I.e. attack lipids and protein in membranes such as oxidizing LDL
2. Collagen synthesis
• Hydroxylation reactions of proline and lysine are necessary for
collagen formation

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Vitamin C: ascorbic acid deficiency

Deficiency: scurvy (bleeding gums)

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Vitamin C: ascorbic acid sources

Sources: citrus, pepper, green leafy, veggies, potatoes

papaya, oranges, orange juice, cantaloupe, cauliflower,
broccoli, brussel sprouts, green peppers, grapefruit,
grapefruit juice, kale, lemons, strawberries

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Vitamin C name

Vitamin C: ascorbic acid

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VB1 (thiamin)
Function

Function: energy production

Energy Transformation
• TDP (TPP) functions as coenzyme in catalyzing decarboxylation of
pyruvate and α-ketoglutarate
• pyruvate to acetyl CoA (pyruvate dehydrogenase complex)
• α-ketoglutarate to succinyl CoA
• Both of these reactions are important for release of energy from
food in formation of ATP
NADPH and pentose
• TDP needed for transketolase reaction which forms pentoses
• Pentoses used in synthesis of nucleic acids for RNA/DNA
Nerve Conduction

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VB1 (thiamin) deficiency

Def: beriberi )weakness, wasting)
Sources: pork, grains, enriched grains
Ribo, folate enriched grains have to be added mineral: iron

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VB1 (thiamin) sources

Sources: pork, grains, enriched grains
Ribo, folate enriched grains have to be added mineral: iron

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Folic acid (folate) function

function: cell division, RBCs

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Folic acid (folate) deficiency

megaloblastic anemia (fatigue)

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Folic acid (folate) sources

green leafy veggies, citrus, enriched grains, beans

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Pantothenic acid function

energy production

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Pantothenic acid deficiency

burning feet, fatigue, spasms

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Pantothenic acid sources

everywhere: meat, fish, poultry, legumes, grains, veggies

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Pantothenic acid part of what molecule

acetyl CoA, center of all metabolism, Krebs cycle, CoA

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VB2 Riboflavin is the coenzyme form of?

Coenzyme form is Flavin adenine dinucleotide (FADH2) (start electron transport chain to make ATP)

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VB2 Riboflavin function

Function: energy production

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VB2 Riboflavin deficiency

Def: oral lesions

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VB2 Riboflavin sources

Sources: meat, fish, poultry, dairy, grains, enriched grains

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Niacin: NADH, NAD function

Function: energy production

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Niacin: NADH, NAD deficiency

Deficiency: pellagra (4Ds- diarrhea, dermatitis, dementia, death)

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Niacin: NADH, NAD sources

Sources: meat, fish, poultry, grains, enriched grains, conversion from tryptophan

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Biotin fucntion

funccton : fat synthesis

biotin deficiency

def: egg white injury, (fatigue, weakness). avidin protein binds to biotin

biotin sources

sources: egg yolk, meat, fish, poultry, legumes, bananas

Vitamin B6

VB6: pyridoxine

VB6: pyridoxine function

Function: amino acid metabolism, heme synthesis

VB6: pyridoxine deficiency

Deficiency: nervous disorders, dermatitis, hypochromic microcytic anemia

VB6: pyridoxine sources

Sources: meat, fish, poultry, legumes, banamas

the boxer rocky had which deficiency?

biotin

enriched grains: list the 3 vitamins

thiamine, riboflavin, folate

enriched grains: list the 1 mineral

iron

Vitamin A (retinol) function

function: vision, growth

retinol

Vitamin A (retinol) sources

sources: fortified dairy, beta-carotene (dark orange/green/fruits/veg)

Vitamin D function

calcium metabolism

Vitamin D deficiency

weak bones, rickets

Vitamin D sources

animals, fortified dairy, conversion of cholesterol by help of sun

vitamin E name

alpha tocopherol

vitamin E alpha tocopherol function

antioxidants

vitamin E alpha tocopherol deficiency

weak RBS (hemolysis, not good at transport iron to tissues), risk of heart disease/cancer

vitamin E alpha tocopherol sources

vegetable oils

vitamin K function

blood clotting, bone formation (osteocalcin,_

vitamin K deficiency

hemorrhage, weak bones

vitamin K sources

green, leafy veggies, bacteria in colon

which two are produced by bacteria in colon

biotin and vitamin K

is vitamin supplementation important for athletes?

no, most studies of well controlled say supplements do not improve performance

which source is the best?

food, bc can miss out on other vitamins that food can provide

which vitamin is the supplemental form is better absorbed

folate

T/F 1,200 calories of food is enough to provide all vitamins and minerals and meet RDA

False

when might vitamin supplements be useful for athletes?

- poor diet - pregnancy - alcoholism - disease/conditions - vegan

alcoholism affect which vitamins

Vitamin A and thiamin

T/F folate supplementation improved performance in children of a developing country.

True

list the vitamins that have no known performance effect unless person is deficient

- vitamin A: limited studies, no effect (also see b-carotene) - Vitamin K: none known - B12: injections even fail to improve performance - note: studies of multivitamin also fail to demonstrate improved performance

vitamin K that have no known performance effect unless person is deficient. Why?

- Vitamin K: none known

vitamins B12 that have no known performance effect unless person is deficient. why?

- B12: injections even fail to improve performance

vitamins that have no known performance effect unless person is deficient

- note: studies of multivitamin also fail to demonstrate improved performance

list the vitamins that have unlikely effect on performance unless person is deficient

- vitamin B1: huge doses (900 mg/d) only may improve physiological variables. Increased anaerobic threshold, decreased lactate, decreased heart rate - vitamin B6: high doses may improve CHO use and decrease FFA, may actually be negative - pantothenate: huge doses may decrease lactate but no increase observed with performance - note: studies of multivitamins also fail to demonstrate improved performance

vitamin B1 that have unlikely effect on performance unless person is deficient. Why?

vitamin B1: huge doses (900 mg/d) only may improve physiological variables. Increased anaerobic threshold, decreased lactate, decreased heart rate

vitamin B6 that have unlikely effect on performance unless person is deficient. Why?

- vitamin B6: high doses may improve CHO use and decrease FFA, may actually be negative

vitamin pantothenate that have unlikely effect on performance unless person is deficient. Why?

- pantothenate: huge doses may decrease lactate but no increase observed with performance

what should you note about vitamins that have unlikely effect on performance unless person is deficient

- note: studies of multivitamins also fail to demonstrate improved performance

vitamin that may affect performance or nutrition status of exercisers

- riboflavin (b2): no evidence as ergogenic aid. untrained athletes may have lower status after starting an exercise program - niacin; used to decrease blood cholesterol, blocks FFA release from adipose tissue, may impair performance (ergolytic)-as nicotinic acid only - vitamin D: low stauts is common, athletes at greater latitudes/poor weather or with darker skin are more at risk . deficiency may : increase infection and/or injury risk, promote muscle loss, weakness and fall in aging population. some data suggest increased strength orlean mass during supplementation but usually if sttus is low

vitamin riboflavin B2 may affect performance or nutrition status of exercisers, why?

- riboflavin (b2): no evidence as ergogenic aid. untrained athletes may have lower status after starting an exercise program

vitamin niacin may affect performance or nutrition status of exercisers, why?

- niacin; used to decrease blood cholesterol, blocks FFA release from adipose tissue, may impair performance (ergolytic)-as nicotinic acid only

vitamin D may affect performance or nutrition status of exercisers, why?

- vitamin D: low stauts is common, athletes at greater latitudes/poor weather or with darker skin are more at risk . deficiency may : increase infection and/or injury risk, promote muscle loss, weakness and fall in aging population. some data suggest increased strength or lean mass during supplementation but usually if status is low

antioxidants (vitmain C, E, beta-carotene)

Vitamins with NO know exercise performance effect when supplemented:

a k b12 multivitamins

Vitamins UNLIKELY to have a positive effect on exercise performance

b1/thiamin b6 pantothenic acid multivitamins

Vitamins that MAY affect performance or nutritional status of exercisers

riboflavin niacin vit D