Vitamins Flashcards
Thiamin (B1) sources?
Pork, enriched grains, whole grains, legumes, nuts/seeds.
Thiamin (B1). major function?
assists in energy production, carbohydrate metabolism, the production of ribose (RNA), and maintains the health of the nervous system and neurotransmitters ACH- acecochoyline creates muscle contraction).
Thiamin (B1) deficiency?
Beriberi(weakness, muscle loss, poor coordination)
Can occur in alcoholics (alcohol impairs thiamin absorption)
Thiamin (B1) toxicity?
None reported
Thiamin (B1) UL?
NA
Thiamin (B1) recommended intake?
1.1-1.2 mg/day (≥ 19 years of age; 1.4 mg/day during pregnancy)
Note about Thiamin (B1)?
Canada regulations make it mandatory to be added to white flour and several other food products
Riboflavin (B2) sources?
Dairy (Milk; opaque containers to decrease light damage), seafood/meat, legumes/nuts, mushrooms, broccoli, asparagus, whole grains, and green leafy vegetables
Riboflavin (B2) major function?
important component in the Kreb’s cycle (FAD; Flavin adenine dinucleotide- co enzyme factor in Kreb’s cycle- support mitochondrial processes) and for assisting the body with the absorption of other vitamins.
Riboflavin (B2) deficiency?
Soft-tissue inflammation, poor healing
Riboflavin (B2) toxicity?
None reported
Riboflavin (B2) UL?
NA
Riboflavin (B2) recommended intake?
1.1-1.3 mg/day (≥ 19 years of age; 1.4 mg/day during pregnancy)
Note about Riboflavin (B2)?
Canada regulations make it mandatory to be added to white flour and several other food products
Niacin (B3) sources?
Meat, legumes/nuts, enriched grains
Niacin (B3) major function?
important role in glycolysis, Kreb’s cycle (NAD; nicotinamide adenine dinucleotide) , stored energy breakdown
Niacin (B3) deficiency?
Pellagra (fatigue, diarrhea, dementia, dermatitis/skin issues)
Niacin (B3) toxicity?
Skin flushing, rash, tingling (primarily from supplements)
Niacin (B3) UL?
35 mg/day
Niacin (B3) recommended intake?
14-16 mg or 14-16 Niacin equivilants/day
Note about Niacin (B3)?
Can be synthesized in the body from the essential amino acid if the diet is adequate in tryptophan (via Vit B6) if the diet is adequate in tryptophan (60 mg tryptophan is needed to make mg of niacin)
Canada regulations make it mandatory to be added to white flour and several other food products
Pantothenic Acid (B5) sources?
meat, whole grains, legumes
Pantothenic Acid (B5) major function?
Coenzyme in Kreb’s cycle and fat metabolism, cholesterol synthesis
Pantothenic Acid (B5) deficiency?
General fatigue, skin irritation
Pantothenic Acid (B5) toxicity?
None reported
Pantothenic Acid (B5) UL?
NA
Pantothenic Acid (B5) adequate intake?
5 mg/day (≥ 19 years of age; 6-7 mg/day during pregnancy)
Vitamin B6 (pyridoxal or pyridoxine) sources?
meat, fish, liver, legumes, brown rice, nuts/seeds
Vitamin B6 (pyridoxal or pyridoxine) major function?
can be converted into the co-enzyme pyridoxal phosphate, which is required to activate many enzyme reactions in macronutrient metabolism
Synthesis of neurotransmitters, myelin; hemoglobin, WBC’s, converts tryptophan to niacin
Helps decrease homocysteine (involved in cardiovascular disease) accumulation by converting it to cysteine (amino acid)
Vitamin B6 (pyridoxal or pyridoxine) deficiency?
NEAA cannot be synthesized; numerous neurological symptoms, poor immune function, anemia
people with MS, the myelin is disrupted
Vitamin B6 (pyridoxal or pyridoxine) toxicity?
Numbness, nerve damage (primarily from supplements)
Vitamin B6 (pyridoxal or pyridoxine) UL?
100 mg/day
Vitamin B6 (pyridoxal or pyridoxine) recommended intake?
1.3 mg/day (19-50 years of age); 1.5-1.7 mg/day (≥ 51 years of age)
Biotin (B7) sources?
Liver, egg yolks, yogurt, nuts
Biotin (B7) major function?
Coenzyme involved in energy metabolism (carbohydrate & lipid synthesis; protein metabolism).
Biotin (B7) deficiency?
Dermatitis, depression, nausea
Biotin (B7) toxicity?
None reported
Biotin (B7) UL?
NA
Biotin (B7) adequate intake?
30 ug/day
Note about Biotin (B7)?
Avoid large quantities of uncooked egg whites (> 6 eggs per day). The protein avidin in egg whites binds biotin making it unavailable (i.e. leads to biotin deficiency).
Only use approx. 50% of the available protein in raw eggs
Folate (B9; Folic Acid) sources?
liver, leafy green vegetables, whole grains, nuts/seeds, lentils
Folate (B9; Folic Acid) types?
Folate is naturally found in most foods (only 50% is absorbed)
Folic Acid is found in fortified foods and supplements (high bioavailability)
Folate (B9; Folic Acid) major function?
DNA synthesis/replication/gene expression and the metabolism of some amino acids.
Low folate intake in early pregnancy may decrease gene expression (DNA methylation) and result in neural tube defects (part of the embryo that develops into brain and spinal cord).
Low folate intake has been associated with an increased risk of heart disease related to the metabolism of the amino acid homocysteine
Folate (B9; Folic Acid) deficiency?
inflammation of tongue, diarrhea, poor growth, neural tube defects (embryonic brain/spinal cord), increase in homocysteine, anemia, poor cell division
Folate (B9; Folic Acid) toxicity?
can mask symptoms of anemia caused by Vit B12 deficiency
Folate (B9; Folic Acid) UL?
1000 ug/day from fortified food/supplements
Folate (B9; Folic Acid) recommended intake?
400 Folate Equivalent/day (same as 400 ug folate or 240 ug folic acid); 600 Folate Equivalent/day or 360 ug folic acid during pregnancy (supplements may be needed)
Note about Folate (B9; Folic Acid)?
Canada regulations make it mandatory that folic acid be added to white flour and several other food products
olate Deficiency and Neural Tube Defects are called?
Spina Bifida
B12 (Cobalamin) sources?
Animal products
B12 (Cobalamin) major function?
folate and fat metabolism; nerve and myelin function
Necessary for the proper absorption of iron in the body
B12 (Cobalamin) deficiency?
Very rare (no animal product consumption: older adults/vegetarians)
Increase in homocysteine
Pernicious anemia and Atrophic Gastritis
B12 (Cobalamin) caution?
Supplementing with folate eliminates anemia (BUT other deficiency symptoms such as nerve issues exists and progress).
B12 (Cobalamin) toxicity?
None reported
B12 (Cobalamin) UL?
NA
B12 (Cobalamin) recommended intake?
2.4 ug/day (supplementation may be required)
Note about B12 (Cobalamin) ?
Canada regulations make it mandatory that B12 be fortified to infant formula
What is Pernicious anemia?
form of anemia that is unresponsive to iron supplementation
Vit B12 is not absorbed due to lack in intrinsic factor (protein produced in stomach from parietal cells)
What is Atrophic Gastritis?
inflammation of the lining of the stomach which reduces stomach acid = inability to break B12/intrinsic factor complex
SEE CHPT 8 and 9 SLIDE 18
Absorption of B12
Vitamin C (ascorbic acid) sources?
Citrus (fruits/juices), vegetables
Vitamin C (ascorbic acid) major function?
Antioxidant; decreases symptoms of infections/illness (when symptoms ALREADY exist)
Aids in iron absorption, Vit E activity, and co-enzyme in collagen synthesis
Vitamin C (ascorbic acid) deficiency?
scurvy (poor tissue healing, bleeding gums, loose teeth, bone fragility).
Vitamin C (ascorbic acid) toxicity?
GI issues
Vitamin C (ascorbic acid) UL?
2000 mg/day (> = pro-oxidant)
Vitamin C (ascorbic acid) recommended intake?
75-90 mg/day
Coline sources?
egg yolks, meat, leafy vegetables, nuts
Coline major function?
cell membranes, neurotransmitters
Coline deficiency?
liver dysregulation
Coline toxicity?
Sweating, low blood pressure, liver issues (very rare)
Coline UL?
3500 mg/day
Coline adequate intake?
425-550 mg/day (some can be synthesized)
