Fat soluble vitamins Flashcards
What are vitamins?
Vitamins are organic compounds that contain carbon and are required in small amounts to prevent deficiencies.
Can the human body synthesize vitamins?
No, vitamins must be obtained from food or supplements.
How are vitamins classified?
Based on their solubility:
Fat-soluble (ADEK): Stored in fat and require fat for absorption.
Water-soluble (BC): Dissolve in water, easily transported, and not stored in large amounts.
What are the different forms of Vitamin A?
Retinoids: Retinol, Retinal, and Retinoic Acid.
What are the main functions of Vitamin A?
Plays a role in eyesight, cell differentiation, and acts as an antioxidant.
How is Vitamin A related to eyesight?
Retinol is transported to the retina, where it is converted to retinal, which is crucial for vision.
What are the main dietary sources of Vitamin A?
Animal sources (retinoids) and plant sources (carotenoids, found in orange and purple vegetables).
What are the effects of Vitamin A deficiency?
Blindness and hyperkeratosis (though rare in developed countries).
What is the RDA for Vitamin A?
900 RAE for adult males, 700 RAE for adult females.
Why is Vitamin D called the ‘sunshine vitamin’?
The body produces Vitamin D (cholecalciferol, D3) when exposed to UVB radiation from sunlight.
What factors reduce Vitamin D synthesis from sunlight?
Shorter daylight in winter, working indoors, training indoors, and covering up skin.
What are the functions of Vitamin D?
Regulates calcium and phosphorus absorption, supports immune function, muscle function, and reduces inflammation.
What are the benefits of optimal Vitamin D levels?
Injury prevention, improved muscle function, increased Type II muscle fiber size, reduced inflammation, and decreased risk of stress fractures.
What are the effects of Vitamin D deficiency?
Increased risk of colds, flu, impaired strength, and poor bone health.
What is the suggested Vitamin D intake for athletes?
2000-4000 IU per day.
How does Vitamin D support muscle repair?
It helps activate satellite cells that regenerate muscle fibres after damage or increased load.
What are the two main forms of Vitamin E?
Tocopherols and Tocotrienols.
What is the primary function of Vitamin E?
Acts as an antioxidant, reducing inflammation.
What are additional functions of Vitamin E?
Protects skin, supports cell membranes, red blood cell formation, and cell-to-cell communication.
What is the RDA for Vitamin E?
15mg (measured as Alpha Tocopherol).
What foods contain Vitamin E?
Salmon, red peppers, egg yolk, whole grain bread.
What are the symptoms of Vitamin E deficiency?
Muscle and nerve damage, loss of coordination, and haemolytic anaemia (red blood cell breakdown).
What is a risk of Vitamin E toxicity?
It can impair blood clotting by interfering with Vitamin K.
What is the primary role of Vitamin K?
Blood clotting
