Vitamins Flashcards
Coenzymes and Cofactors
Coenzymes and cofactors are compounds or molecules that help enzymes work. For example, vitamin C is a coenzyme that helps make collagen.
Electron Transport Chain
A chemical process where most of the ATP in the body is produced – the basic principle behind the electron transport chain is that an electron gradient produces ATP.
Krebs Cycle
Also known as the Citric Acid cycle, a sequence of biochemical reactions through which most living organisms produce energy using aerobic metabolism (i.e., in the presence of oxygen).
what vitamins are needed for the Krebs Cycle?
Vitamin B1 and B2
what minerals are needed for the ETC?
iron and sulfur
Vitamin B1
Commonly referred to as thiamine, is critical in the metabolism of sugar and amino acids as well as central nervous system function.
Beriberi
A condition of thiamine deficiency that affects either the cardiovascular system, the nervous system, or both.
Wernicke Encephalopathy
A disease of the brain that is the direct result of thiamine deficiency – It causes confusion and makes people uncoordinated.
where is B1 stored in the body?
skeletal muscle
who might need more B1?
individuals who engage in high levels of physical activity
food sources of B1
-fortified grains
-meats
-squash
-black beans
-flaxseeds
Riboflavin
Also known as vitamin B2, critical in the metabolism of proteins, carbohydrates, and fat.
Flavin Adenine Dinucleotide (FAD)
A key molecule in regulating oxidation-reduction reactions, which are responsible for managing the oxidative balance in the body.
what vitamin is part of the flavin adenine dinucleotide?
Vit B2/ riboflavin
Antioxidant System
A series of chemical reactions in the body that help balance out molecular damage due to increase levels of oxidative stress, also responsible for maintaining enough oxidants for the body to function properly.
Redox System
The process and reaction between two substances in which one substance is oxidized and the other reduced.
Deficiencies in vitamin B2 result in
dry skin, sore throats, and inflammation primarily due to its role in the antioxidant system
food sources of B2
beef, fish, pork, milk, mushrooms, peanuts, avocados, and eggs
Niacin
Commonly used name for vitamin B3, shares many similarities with vitamin B2 in that it is critical in the metabolism of proteins, carbohydrates, and fat.
Nicotinamide Adenine Dinucleotide (NAD)
A molecule that carries hydrogen ions and is used to make ATP, provides energy for our body.
what vitamin is a component of Nicotinamide Adenine Dinucleotide (NAD)
Niacin
function of NAD
plays a critical role in the Kreb’s cycle and electron transport chain and is responsible for much of the ATP production in our cells.
involved in the production of many other macromolecules that are essential for optimal function, including cholesterol and fatty acids
vitamin B3 deficiency results in
inflammation of the skin, headache, diarrhea, memory loss, and, in severe cases, it can lead to death
food sources of B3
beef, fish, pork, milk, mushrooms, peanuts, avocados, and eggs
Pantothenic Acid
Commonly used name for vitamin B5, a component to co-enzyme A (CoA) – CoA serves as a molecular link between glycolysis and the Kreb’s cycle.
function of CoA
serves as a molecular link between glycolysis and the Kreb’s cycle, which means that it is involved in the metabolism of proteins, carbohydrates, and fatty acids.
function of B5
plays a fundamental role in the production of cholesterol, fatty acids, and other molecules, such as coenzyme Q10 (CoQ10)
food sources of B5
enriched grains, fish, beef, chicken, lentils, seeds, and mushrooms.
Vitamin B6
Represents a class of several related, but different molecules, each of which are important for optimal health.
B6 molecules
pyridoxal, pyridoxine, and pyridoxamine
function of B6
involved in the breakdown of glycogen into glucose and the production of glucose and neurotransmitters.
appears to alter fuel metabolism slightly during exercise, shifting it to use more carbohydrates and less fat
food sources of B6
fortified grains and in dairy along with eggs, organ meats (e.g., liver), potatoes, bananas, parsnips, and some nuts (e.g., pistachios).
Biotin
Vitamin B7
Carboxylase Enzymes
Responsible for adding a carboxyl group to molecules – these carboxylation reactions are involved in almost every step in energy production.
function of biotin
cofactor in many carboxylase enzymes, which are responsible for transferring carbon dioxide molecules and the metabolism of carbohydrates, fatty acids, cholesterol, and amino acids
biotin deficiencies result in
hair loss (alopecia), dermatitis, and issues with nails
food sources of B7
organ meats, fish, nuts and seeds, and dairy.
-also synthesized by gut bacteria
Vitamin B12
The largest of the B-complex vitamins, comes in many forms, and contains a heavy metal/mineral in its molecular structure, specifically cobalt.
function of B12
metabolic processes, including DNA synthesis, red blood cell production, and in maintaining proper neurological function
folate / folic acid
Commonly used name for vitamin B9, helps regulate single-carbon transfers, both accepting and donating single carbons to chemical reactions.
function of B9
helps regulate single-carbon transfers, both accepting and donating single carbons to chemical reactions, which are critical as they help produce red and white blood cells as well as DNA when cells make copies of themselves
food sources of folate
fortified grains, seafood, lean meats and poultry, eggs, legumes, nuts, seeds, and soy products.
Vitamin C
Referred to as ascorbic acid, Vitamin C is one of the more robust vitamins. It plays myriad roles in the human body.
function of Vitamin C
-scavenges free radicals and recycles vitamin E
-involved in the production of carnitine, which shuttles fatty acids into the mitochondria
-essential for production of collagen
what micronutrient helps DOMS (delay onset muscle soreness)
Vitamin C
Choline
An essential nutrient, a source of methyl groups needed for many steps in metabolism.
function of choline
-aids in providing structure for cell membranes and as a critical molecule for the production of the neurotransmitter acetylcholine
-plays a role in changing how the genes are expressed by adding specific tags, methyl groups, to your DNA
choline deficiency can result in
organ dysfunction, primarily fatty liver and damage to muscle tissue
choline lowers ___________ levels, which play a role in the development of heart disease
homocysteine
food sources of choline
organ meats and egg yolks, oysters; dark, leafy greens; cauliflower; and mushrooms.
Acetylcholine
chemical messenger that is released in muscle cells to activate muscle contraction. It is essential for all movement.
benefit of B12
Involved in many different metabolic processes, including DNA synthesis, red blood cell production, and in maintaining proper neurological function.
benefit of choline
Plays a role in changing how your genes are expressed by adding specific tags, methyl groups, to your DNA.
benefit of B7
Transfers carbon dioxide molecules and the metabolism of carbohydrates, fatty acids, cholesterol, and amino acids.
benefit of folate
Helps regulate single-carbon transfers which are critical for the production of red and white blood cells as well as DNA.
benefit of B6
Involved in the breakdown of glycogen into glucose and the production of glucose and neurotransmitters.
benefit of B5
Critical in the metabolism of proteins, carbohydrates, and fats. It also plays a fundamental role in the production of cholesterol and fatty acids.
benefit of B3
Critical in the metabolism of proteins, carbohydrates, and fats.
benefit of B2
Critical in the metabolism of proteins, carbohydrates, and fats. It is also an essential part of the antioxidant system in the body.
benefit of B1
Critical in the metabolism of sugar and amino acids as well as central nervous system function
benefit of Vit C
Helps maintain the antioxidant system and minimizes disease risk.
the fat-soluble vitamins are
A, D, E, K
Retinoids
A class of chemical compounds that are vitamers of vitamin A.
Retinol
Also known as Vitamin A, retinol helps in vision, bone growth, reproduction, growth of epithelium, and fighting infections.
Retinal
Also known as retinaldehyde, one of many forms of vitamin A.
Retinoic Acid
A metabolite of vitamin A that mediates the functions of vitamin A required for growth and development.
Vitamin A promotes…
-good vision
-healthy teeth, skeleton, skin, soft tissue, mucus membranes
function of Vitamin A
critical in vision, immune function, and for human development.
Vitamin A deficiency leads to
impaired vision/blindness,
function of retinol
often referred to as vitamin A1. It is converted into retinal in the human body.
function of retinal
one of the other main forms of vitamin A and is converted into retinoic acid in the human body. converts light into signals that the brain turns into vision.
function of Retinoic Acid
directly affects expression of genes.
often used as a treatment of some skin conditions, such as acne, as it can control protein production that contributes to acne.
__________ converts light into signals that the brain turns into vision.
retinal
function of Retinoic Acid
directly affects the expression of genes.
often used as a treatment of some skin conditions, such as acne, as it can control protein production that contributes to acne.
food sources of Vitamin A
fish, specifically fish oils such as cod liver oil.
butter, eggs, cheese
carrots, squash, and kale.
Vitamin D
A fat-soluble vitamin present in very few foods – much of the vitamin D found in our bodies comes from the conversion of cholesterol from direct exposure to sunlight. This makes it unique among the fat-soluble vitamins in that dietary sources are often not sufficient to maintain adequate levels. Sunlight and/or supplementation is necessary
function of vitamin D
plays many critical roles in human health, including immune function, bone formation, and calcium metabolism
how is vitamin D made?
vitamin D can be manufactured in the body through the conversion of cholesterol (7-dehydrocholesterol) to the active form of vitamin D (D3) by sunlight.
vitamin D deficiency leads to
impaired aspects of performance and recovery, specifically via reducing overall aerobic metabolism, muscle repair, and bone repair.
food sources of vitamin D
salmon, sardines, mackerel, tuna, cod-liver oil, shiitake mushrooms, fortified milk, and fortified cheese.
Vitamin E
A class of compounds – the most common ones are known as the tocopherols and the tocotrienols, each of which have four types: alpha, beta, gamma, and delta.
four types of tocotrienols
alpha, beta, gamma, and delta
__________ is one of the main antioxidant molecules in the body and it protects cells from oxidative damage.
vitamin E
function of vitamin E
protects cells is by reducing the oxidation of fatty acids that make up cell membranes and other critical structures within cells
Vitamin E deficiency can lead to
neurological disorders that include uncontrolled movement and slurred speech.
vitamin E supplementation has been shown to be beneficial on ______________ and measures of ___________________ even in otherwise healthy people
lipid peroxidation, oxidative damage
food sources of vitamin E
nuts and seeds, fish, butter, avocado
Vitamin K
A family of compounds that have a similar structure and function – they are involved in regulating blood clotting as well as calcium metabolism
vitamin K1
the phylloquinones
vitamin K2
menaquinones
function of vitamin K
involved in regulating blood homeostasis by controlling clotting. It also plays critical roles in bone formation and remodeling as well as working synergistically with vitamin D.
vitamin _____ can be obtained in the diet from plants, whereas vitamin _______ is the product of bacterial fermentation and must either be made by the gut bacteria or consumed in supplemental form, come from some animal foods, or be derived from bacteria
K1, K2
Deficiencies in vitamin K lead to
bleeding disorders where people cannot stop bleeding., osteoporosis
food sources of vitamin K
dark, leafy greens, such as kale, collard and mustard greens, swiss chard, mustard parsley, romaine, green-leaf lettuce, & Brussels sprouts.
