Exam 3 Vitamins Flashcards
Vitamin B12 function
cell division, RBC
Vitamin B12 deficiency
fatigue, megaloblastic anemia, pernicious anemia- lack of Intrinsic factor
Vitamin B12 sources
animal products (MFP, egg, milk
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
Vitamin C: ascorbic acid deficiency
Deficiency: scurvy (bleeding gums)
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
Vitamin C name
Vitamin C: ascorbic acid
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
VB1 (thiamin) deficiency
Def: beriberi )weakness, wasting)
Sources: pork, grains, enriched grains
Ribo, folate enriched grains have to be added mineral: iron
VB1 (thiamin) sources
Sources: pork, grains, enriched grains
Ribo, folate enriched grains have to be added mineral: iron
Folic acid (folate) function
function: cell division, RBCs
Folic acid (folate) deficiency
megaloblastic anemia (fatigue)
Folic acid (folate) sources
green leafy veggies, citrus, enriched grains, beans
Pantothenic acid function
energy production
Pantothenic acid deficiency
burning feet, fatigue, spasms
Pantothenic acid sources
everywhere: meat, fish, poultry, legumes, grains, veggies
Pantothenic acid part of what molecule
acetyl CoA, center of all metabolism, Krebs cycle, CoA
VB2 Riboflavin is the coenzyme form of?
Coenzyme form is Flavin adenine dinucleotide (FADH2) (start electron transport chain to make ATP)
VB2 Riboflavin function
Function: energy production
VB2 Riboflavin deficiency
Def: oral lesions
VB2 Riboflavin sources
Sources: meat, fish, poultry, dairy, grains, enriched grains
Niacin: NADH, NAD function
Function: energy production
Niacin: NADH, NAD deficiency
Deficiency: pellagra (4Ds- diarrhea, dermatitis, dementia, death)
Niacin: NADH, NAD sources
Sources: meat, fish, poultry, grains, enriched grains, conversion from tryptophan
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
