Vitamins-Water Soluble Flashcards by Emily Strickler

What are the shared characteristics of Water Soluble Vitamins

Dissolve easily in water
Easily absorbed and excreted
Not stored extensively in tissues
Seldom reach toxic levels

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General B Vitamin characteristics

Typical role is “coenzyme”; activates enzymes

- Primarily used in Energy Metabolism, cell multiplication, and protein metabolism

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Five B vitamins participate in…

the release of energy from carbohydrate, fat and protein (energy metabolism): Thiamin, Riboflavin, Niacin

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One B vitamin helps…

the body interconvert amino acids: B6

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Two B vitamins help…

cells multiply; B12 and Folate (folic acid)

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Which cells are impacted by a vitamin B deficiency?

ALL. But the deficiency of a single B-vitamin is RARE.

people don’t eat single nutrients

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Thiamin function

energy metabolism

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Thiamin sources

many

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Thiamin major deficiency/toxicity

(Beri Beri squishy leg) RARE//RARE

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Population subgroup it affects [thiamin]

Alcoholics. Alcohol abuse leads to severe thiamin deficiency; displacement.

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Thiamin RDA

M: 1.2mg/day
W: 1.1mg/day

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Thiamin is…

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Riboflavin is…

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Riboflavin function

energy metabolism

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Riboflavin sources

many

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Riboflavin deficiency//Toxicity

RARE//RARE

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Riboflavin population subgroups?

UNCLEAR

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Riboflavin RDA

M: 1.3mg/day
W: 1.1 mg/day

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Niacin is…

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Niacin RDA

M: 16 mg/day
W: 14mg/day

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Niacin sources

many INCLUDING tryptophan conversion!!!

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Niacin deficiency//toxicity

Pellagra-Rare; corn low in tryptophan for conversion (dermatitis)//

RARE; the Upper Limit is double the RDA but over the counter products are 10X the RDA!

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How can tryptophan help meet niacin needs

It can be converted in substantial proportions to niacin.

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Niacin special subgroup

People using corn as a staple, and those with lipid disorders

B6 primary function

non-essential amino acid conversion

B6 sources

many

B6 major deficiency//toxicity

RARE, general symptoms//RARE

B6 metabolism trick

helps convert tryptophan to niacin and serotonin

B6 population subgroups

Women trying to treat PMS, adults trying to treat carpal tunnel syndrome with ineffective supplement doses

Folate is...

Folic acid/folate deficiency

is the most common vitamin deficiency in US

Folate RDA

Adults 400 mcg/day over that synthetic for pregnancy.

Folate sources

FRESH/RAW VEGGIES

Folate function...

1-carbon transfer; RNA and DNA

Without B12, folate...

is trapped in one of its 5 forms and can't be utilized

Public health debate

decision to fortify wheat flour, making the primary source of folic acid a food with a low nutrient density

Why is there a tolerable upper intake level for folic acid

To prevent masking a vitamin b12 deficiency

Relationship between folate and homocysteine (a risk factor for heart disease in observational studies)

Folate (and B12) lowers homocysteine because it converts it to methionine. But it doesn't save lives.

What does folate fortification prevent

Neural tube defects

B12 RDA

2.4 mcg/day for adults lowest of any nutrient with an RDA!

B12 function

methyl group transfer, nerve sheath maintenance

B12 main sources

Animal foods

B12 major deficiency//toxicity

Anemia, nerve damage//NONE.

B12 digestion issues

Intrinsic factor needed, absorbed in the ileum

B12 metabolism tricks

Link to folate metabolism's methyl trap, injections needed for pernicious anemia or people without an ileum

B12 subgroups

strict vegetarians, pregnant women.

Biotin & Pantothenic Acid

B-Vitamins Active in energy metabolism Presence in food is widespread Deficiency is rare

Vitamin C tolerable upper intake levels

2,000 mg/day

Does vitamin C help colds

Vitamin C primary function

antioxidant, collagen synthesis

Vitamin C sources

plants, veggies, citrus

Vitamin C deficiency//toxicity

Scurvy// Several toxicity issues ex: DNA damage

Vitamin C digestion

helps with iron absorption

Vitamin C metabolism tricks

Regenerates other antioxidants

Vitamin C subgroups

smokers with low to no veggies and fruits

How does vitamin C help prevent scurvy

Vitamin C keeps iron in its reduced form (Fe+3 --> Fe+2) and increases non-heme iron absorption. Iron is needed in its reduced state as part of a metallo-enzyme that is used for post-translational hydroxylation proline and lysine in collagen protein.

These are the four vitamins that are fortified in grain.

Niacin (B3), Folate (B9), Thiamin (B1), and riboflavin (B2). (Iron also fortified, but is a mineral)

Primary deficiency in this can lead to Macrocytic Anemia.

Folate (B9).

Animal foods are a main source of this vitamin because of the bacteria they consume on their unscrubbed vegetables

B12