Vitamins Flashcards
salmon, egg yolks, dairy; toxicity (liver damage and bone thinning); healthy skin, hair, nails, gums, glands, bones, and teeth
Vitamin A
yeast and legumes; deficiency (Wernicke-korsakoff/beriberi - visual issues and confused mental state)
Vitamin B (thiamin)
meat products; deficiency (ariboflavinosis (chronic alcoholism and poor diet) - angular cheilitis and ulcers)
Vitamin B2 (riboflavin)
cereal grains, multivitamins, milk, meat; deficiency (pellagra - inflamed skin, dementia, cardiomyopathy)
Vitamin B3 (niacin)
widespread food sources; deficiency (rare - fatigue)
Vitamin B5 (pantothenic acid)
bananas and chickpeas; deficiency (alcoholics - dermatitis and conjunctivitis)
Vitamin B6 (pyridoxine)
beef and eggs; deficiency (rare - hare loss and brittle nails)
Vitamin B7 (biotin)
dark leafy vegetables; deficiency (alcoholics - irregular heart rate, shortness of breath, mouth sores, and megaloblastic anemia)
Vitamin B9 (folate)
fish and eggs; deficiency (elderly and stomach surgery - lightheadedness, heart palpitations, neuro issues, megaloblastic anemia)
Vitamin B12 (cobalamin)
citrus fruits; deficiency (scurvy - anemia and excessive bleeding)
Vitamin C
sunlight; deficiency (fatigue and depression, rickets in young people)
Vitamin D
olive oil and almonds; deficiency (dietary lack - nothing specific)
Vitamin E
leafy greens; deficiency (Crohns or celiac - slow clotting and excessive bleeding)
Vitamin K
milk and canned fish; deficiency (renal failure - numbness and tingling, convulsions, spasms); toxicity (hyperparathyroidism - vascular and soft tissue calcification)
Calcium
legumes and potatoes; deficiency (excessive diarrhea - fatigue, muscle weakness, and malaise, hypokalemia); toxicity (chronic kidney disease - typically asymptomatic unless severe)
Potassium (works hand in hand with sodium to regulate intracellular fluids)
everwhere; deficiency (rare in elderly - nausea, vomiting, headaches); toxicity (diuretic medication - fluid accumulation, weakness, intense thirst, hypernatremia)
Sodium
legumes, nuts, seeds; deficiency (kidney disease - decreased appetite, numbness, and tingling); toxicity (rare - diarrhea and nausea)
Magnesium
what vitamin deficiency for confusion, forgetfulness, poor diet, dermatitis
B3, niacin
what vitamin comes from a cholesterol derivative
Vit D
how much magnesium to give someone
400-420 mg
how much vitamin D to give someone
<70= 15 ug/day >70= 20 ug/day
what vitamin causes megaloblastic anemia
B12 and B9
what is a good natural health product for OA
curcumin
how much calcium to give someone
>50= 1200 mg <50= 1000 mg
how much sodium to give someone
1500 mg
how much vitamin C
75-90 mg/day
how much folate
400 ug/day
what foods are high in omega 3
salmon, eggs
what vitamin can lead to an iron-deficient anemia
B2, riboflavin
pernicious anemia deficiency in which vitamin
B12
