Vitamins Flashcards
What are the 4 fat soluble vitamins?
A, D, E, K
What are the 9 water soluble vitamins?
B1 (Thiamin)
B2 (Riboflavin)
B3 (Niacin)
B6
B12 (Cobalamin)
Pantothenic Acid
Biotin
Vitamin C
Folate (Folic Acid)
What are the benefits and negatives for having fat soluble vitamins?
Fat soluble vits can be stored for much longer which helps to protect against deficiencies. However this means it is much easier to obtain toxic amounts since they are stored for longer
They take much longer to be absorbed
What are the benefits/negatives of having water soluble vitamins?
Absorbed and excreted fast
Hard to have toxic amounts in most cases
But must consume regularly to keep adequate amounts in the body
What is the other way than solubility that vitamins can be classified?
By function - Energy metabolism, RBC formation, antioxidant function, and growth + development
What vitamins are people commonly deficient in?
D and E are most commonly deficient; but A and C are also areas of concern
A and C often reflect a low fruit and veg intake
E is typically a result of low consumption of oils, nuts, and whole grains
What percentage of the population is deficient in Vitamin D?
Up to 75% of the population is deficient in Vitamin D
What is the initial symptom of vitamin toxicity?
Malaise - a general feeling of lethargy
After some time with a toxic level of vitamin intake, more specific symptoms arise generally linked to major organ systems
What are the B vitamins and what do they do?
B1 (Thiamin), B2 (riboflavin), B3 (Niacin), B6 (pyridoxine), pantothenic acid, biotin
They primarily are involved in the production of ATP as they are parts of the enzymes that regulate these reactions
Can you increase bodily functions by taking higher-than-recommended amounts of vitamins?
In general, no. Enzymes and coenzymes function at MAX velocity when they are SATURATED with a substrate - After the point of saturation, they will not result in higher numbers of enzymes or greater speed of reactions
Is thiamin demand increased with high level endurance activity?
Yes for high intensity PA - elite athletes who perform lots of high intensity PA do need higher levels of thiamin. However, when energy expenditure is high, they are generally consuming large amounts of high quality CHO which contains sufficient amounts of thiamin needed to satisfy the increased need.
What enzymes are Riboflavin (B2) a part of?
FMN and FAD
What enzymes are Niacin (B3) a part of?
NAD and NADP
Where is Vitamin B6 (pyridoxine) found?
It is found in both animal and plant sources - but without a balanced diet B6 deficiency can be common
What TYPE of role do vitamins play in energy production?
Vitamins play an INDIRECT role in energy production; they are not metabolized for energy but rather they are used in the pathways for energy; as well as if you are vitamin deficient, you can experience fatigue
Summary: Why are B-complex vitamins such important nutrients?
They are part of the enzymes that catalyze biochemical reactions associated with energy
What are free radicals?
~4-5% of oxygen used in oxidative phosphorylation turns into free radicals instead of water. These free radicals can damage cell membranes when an excess accumulates, aka when rate of production is higher than rate of clearance
Increased activity intensity/duration means more free radicals are formed; however this also means an increase in the body’s natural defences against free radicals
T/F: Increased oxidative stress caused by rigorous endurance training results in excessive muscle damage from free radicals
False! There has not been a cause-and-effect relationship found between heavy endurance exercise and free radical muscle damage.
Are antioxidant supplements effective?
There is currently NO evidence that supports that antioxidant supplementation increases immune system function.
In fact there is evidence that supplementation interferes with the positive adaptations that cells normally make to exercise
Should athletes take Vitamin E as a supplement to counteract the increased oxidative stress from intense exercise?
Evidence shows that vitamin E supplementation over a long period is more likely to be harmful than beneficial - EXCEPT for athletes performing for extended periods at high altitudes
Should we take Vitamin C as a supplement for preventing oxidative stress?
High levels of vitamin C supplements (>1g daily) leads to impaired performance - so Vit C obtained from fruits and vegetables is sufficient to protect against oxidative stress of exercise
What role does Vitamin E play in protecting the cell membrane from free radicals?
Free radicals are a THOUSAND TIMES more likely to react with Vitamin E than polyunsaturated fatty acids (which make up the cell membrane). With sufficient Vitamin E embedded in the cell membrane, it takes up the damage that the FA would normally get from free radicals.
Synthetic vs organic Vitamin E - pros/cons?
Synthetic Vitamin E is much less beneficial than organic; you need more synthetic to produce the same results.
What is the RDA for Vitamin C?
75-90 mg/D
