Vitamins and Fcns

Question 1

4 fat soluble vitamins

Answer 1

D, A,K,E

Question 2

Vitamin A (______)

Answer 2

Retinol

Question 3

Retinol

Answer 3

Vitamin A;

Fcn: maintain epithelial cells, proper vision

Question 4

What is the best source of Vitamin D

Answer 4

Sunlight (90%)

Question 5

Vitamin D Fcns

Answer 5

1. bone metabolism (promotes Ca2+ absorption)
2. muscle fcn
3. health & dvlpmt of skin

Question 6

Symptoms of Vitamin D deficiency

Answer 6

1. increased loss in Ca2+ from bones
2. compromised Ca2+ absorption
3. muscle weakness (impaired Ca2+ metabolism)
4. Ricket’s disease (stunted bone growth)

Question 7

Vitamin E Fcns

Answer 7

anti oxidant in cell membrane

can prevent oxidation of LDLs

Question 8

Vitamin E supplementation

Answer 8

• could benefit in situations of RBC free radical damage
• individuals in high altitude/smog environments may benefit
• NOT encouraged in most individuals

Question 9

Vitamin K Fcns

Answer 9

• blood coagulation

- enhances fcn of osteocalcin (protein strengthening protein)

Question 10

What are the 9 water soluble vitamins

Answer 10

1. B1 (Thiamin)
2. B2 (Riboflavin)
3. B3 (Niacin)
4. B6
5. B12
6. Folic Acid
7. Pantothenic Acid
8. Biotin
9. Vitamin C

Question 11

Vitamin B1 Fcns

Answer 11

• essential for normal nervous syst fcns

- co-enzyme to convert pyruvate to Acetyl Co-A

Question 12

Thiamin

Answer 12

B1

Question 13

Riboflavin

Answer 13

B2

Question 14

Vitamin B2 Fcns

Answer 14

Energy production from CHO/fat

Question 15

Niacin

Answer 15

B3

Question 16

How is B3 formed

Answer 16

formed from excess tryptophan (food high in PRO)

Question 17

Vitamin B3 Fcns

Answer 17

• Component of NAD+
• co-enzyme in glycolysis and Krebs cycle
• Fat metabolism

Question 18

Niacin Suppplementation

Answer 18

• can decrease numbers of LDLs and triglycerides
• long term supp –> hepatitis and ulcers
• NOT needed in well balanced diet

Question 19

Vitamin B6 Fcns

Answer 19

• Co-enzyme for 60+ enzymes (imp. for glycogenolysis and GNG)
• metabolism of CHO/fats

Question 20

Sources of Vitamin B12

Answer 20

-only found in animal foods

Question 21

Vitamin B12 Fcns

Answer 21

Coenzyme for:

1. DNA synthesis
2. Synthesis for myelin sheath
3. Synthesis for RBCs

Question 22

Populations that would benefit from Vitamin B12 supplementation

Answer 22

• wt. controlled sports (wrestling/gymnastics)

- vegetarians

Question 23

Folic Acid Fcns

Answer 23

Production and maintenance of:

1. new cells
2. DNA/RNA synthesis
3. RBCs
   - Important to prevent neural tube defects during pregnancy
   - metabolizing certain amino acids

Question 24

Populations that would benefit from Folic Acid supplementation

Answer 24

EVERYBODY needs to increase folic acid intake

Question 25

Pantothenic Acid

Answer 25

• Found in all foods

- No supp needed

Question 26

Biotin Fcns (source)

Answer 26

• Imp coenzyme for GNG
• DNA/RNA synthesis

Synthesized by natural bacteria found in intestine

Question 27

Choline* Fcns

Answer 27

• Not technically a vitamin*
  1. cell membrane
  2. neurotransmitters

Question 28

Ascorbic Acid

Answer 28

Vitamin C

Question 29

Vitamin C Fcns

Answer 29

• Assist in formation of:
  1. collagen
  2. epithelium
  3. RBCs
• 2x-4x increase in iron absorption in SI
• Powerful anti oxidant
• forms some neurotransmitters/hormones

Question 30

Populations that would benefit from Vitamin C supplementation

Answer 30

• increased immune syst fcn
• Imp for high training volume athletes
• NO MEGADOSING (>1000mg); destroys B12