Water Soluble Vitamins Flashcards
Water Soluble Vitamins
Vitamins B1, B2, B3, B5, B6, B12, C, Biotin, Folic Acid
Pantothenic Acid
Vitamin B5
Thiamine
Vitamin B1
Riboflavin
Vitamin B2
Niacin
Vitamin B3
Critical for metabolism of Sugar and Amino Acids as well as CNS function
Vitamin B1 (Thiamine)
Athletes may need a higher concentration
Deficiency of Vitamin B1
Beri Beri and Wernicke’s Encephalopathy
Critical to the Metabolism of Carbohydrates, Protein and Fats and is a component of Flavin Adenine Dinucleotide (FAD)
- FAD is an essential part of the Antioxidant system (regulates Uric acid and Glutathione - 2 main antioxidants in the body)
B2 (Riboflavin)
Critical in the Metabolism of the Carbohydrates, Proteins and Fats - component of the NAD (Nicotinamide Adenine Dinucleotide) Plays a critical role in the Krebs Cycle and Electron Transport Chain
Vitamin B3 (Niacin)
Involved in Cholesterol and Fatty Acid Function
NAD (Nicotinamide Adenine Dinucleotide)
Component to Co-Enzyme A (CoA)
Vitamin B5 (Pantothenic Acid)
Serves as a molecular link between Glycolysis and the Krebs Cycle
Co-Enzyme A (CoA), Vitamin B5
Fundamental to the production of Cholesterol, Fatty Acids and Coenzyme Q 10 (CoQ10)
Co-Enzyme A (CoA), Vitamin B5
Represents a class of several related molecules (pyridoxal, pyridoxine and pyridoxamine)
Vitamin B6
Each of these have a 5’ linked phosphate, play a critical role in metabolism
Vitamin B6
Coenzyme for Glycogen Phosphorylase (enzyme that breaks Glycogen into Glucose)
Pyridoxal 5’ Phosphate
Involved in the production of Neurotransmitters (GABA, Dopamine and Serotonin) and Gluconeogenesis
Pyridoxal 5’ Phosphate
Helps regulate Single-Carbon transfers, both accepting and donating single carbons to chemical reactions
Folate
Vitamin B7
Biotin
Cofactor in many Carboxylase enzymes, which are transferring Carbon Dioxide molecules and the metabolism of Carbohydrates, Fatty Acids, Cholesterol and Amino Acids
Vitamin B7 (Biotin)
Benefits Hair, Nails and Skin
Vitamin B7 (Biotin)
Largest of all B Vitamins
Vitamin B12
Heavy Metal contained in Vitamin B12
Cobalt
Involved in DNA Synthesis, Red Blood Cell Production and proper Neurologic Function
Vitamin B12
- Serves as an Antioxidant by scavenging Free Radicals and Recycling Vitamin E
- Involved in the production of Carnitine, which shuttles fatty acids into the mitochondria
- Essential in the production of collagen (Bones, vessels, tendons and ligaments their physical properties)
Vitamin C (Ascorbic Acid)
Not a Vitamin, but considered a Water Soluble Essential Micronutrient
Choline
Two main roles are Aid in providing Structure for Cell Membranes and a Critical molecule to produce the Neurotransmitter Acetylcholine
- Plays a major role in in regulating metabolism of Methyl Groups, specifically Homocysteine
Choline
Where is Choline Manufactured?
Liver
Dry Skin, Sore Throat, Inflammation due to its role in the Antioxidant system
Vitamin B2 Deficiency
Inflammation of the skin, headache, memory loss, diarrhea and in severe cases, can lead to death
Vitamin B3 (Niacin) Deficiency
Supplementation may help reduce the risk of complications of Type 2 Diabetes
Vitamin B6
Synthesized by Gut bacteria
Vitamin B7 (Biotin)
Alopecia, Brittle Nails and dermatitis
Vitamin B7 (Biotin)
Deficiency can cause Anemia and Neurologic Dysfunction
Vitamin B12
Who may need Vitamin B12 Supplementation?
Vegetarians and Vegans
In Pregnant women, may improve Hemoglobin Levels and reduce Birth Complications. May help with the recovery of Depressive Disorders
Folate
Deficiency in Vitamin C
Scurvy. In mild cases, Dry Skin
Shown to Reduce Exercise-Induced Muscle Damage and reduce Post-Exercise Soreness, known as Delayed-Onset Muscle Soreness (DOMS)
Vitamin C
Over Supplementation of Vitamin C
GI Distress and Diarrhea
Plays a role in changing how the genes are expressed by adding specific tags, methyl groups, to your DNA.
- This process can change whether genes are turned on or turned off
Choline
Choline Deficiency
Organ Dysfunction, Fatty Liver and Damage to Muscle Tissue
Choline Supplementation may lower ___________ Levels
Homocysteine
Something that improves either physical or mental performance.
Ergogenic Aid
In order to prevent micronutrient deficiencies for water-soluble vitamins, a person should consume a diet that includes the following
- Animal meats or animal by-products such as dairy or eggs
- Green, leafy vegetables and other bright-colored vegetables
- A variety of nuts and seeds
- Micronutrient-rich grains and legumes
- Enriched or fortified grains or oils in moderate quantities
