Water-Soluble Vitamins Flashcards
Chemical process where most of the ATP in the body is produced
Electron transport chain
_____ vitamins are not stored in the tissue of the body but are present in the blood and other water-based fluids. Includes B-complex family of vitamins and vitamin C
Water-soluble
Beriberi and Wernicke encephalopathy result from _____ deficiency. Supplementation does not improve performance, only prevents deficiencies
Vitamin B1 (thiamine)
Found in fortified/ enriched grains, animal meats (beef, pork, salmon, tuna) milk, squash, black beans, and flax seeds
Vitamin B1 (thiamine)
Dry skin, sore throats, and inflammation result from ______ deficiency. Supplementation does not boost performance.
Vitamin B2 (Riboflavin)
Found in animal meats (beef, fish, pork) tofu, milk, eggs, enriched/fortified grains, mushrooms, spinach, almonds, and avocados
Vitamin B2 (Riboflavin)
Although rare, inflammation of the skin, headache, diarrhea, memory loss, and death (in severe cases) are a result of _____ deficiency. Supplementation not required for most people as it is easily obtained through a balanced diet, and is not effective at improving athletic performance.
Vitamin B3 (Niacin)
Found in animal meats (fish, chicken, turkey, pork, beef) enriched/fortified grains, peanuts, brown rice, mushrooms, and avocados
Vitamin B3 (Niacin)
Component to co-enzyme A, and plays a role in production of cholesterol, fatty acids, and other molecules, such as CoQ10. Supplementation is not shown to improve overall health or performance.
Vitamin B5 (Pantothenic Acid)
Found in animal meats (salmon, chicken, beef) enriched/fortified grains, shiitake mushrooms, milk, seeds, sweet potatoes, lentils
Vitamin B5 (Pantothenic Acid)
A class of several molecules (pyridoxine, pyridoxal, pyridoxamine). Deficiency uncommon, supplementation may help reduce risk of complications in people with diabetes.
Vitamin B6
Found in animal meats (tuna, organ meats) enriched/ fortified grains, whey protein, milk, eggs, cheese, potatoes, bananas, parsnips, and pistachios
Vitamin B6
Hair loss, dermatitis, and issues with nails are a result of ______ deficiency. Supplementation may correct major deficiencies, but does not provide measurable benefits to hair, nails, or skin in healthy people.
Vitamin B7 (Biotin)
Found in organ meats (liver), salmon, eggs (yolk), nuts, seeds, yeast, and milk
Vitamin B7 (Biotin)
Anemia, neurologic disorders, and a host of other diseases and disorders are a result of _____ deficiency. Supplementation improves health of infants in developing countries, where deficiency is common. Deficiency is more common than other B vitamins, also in vegans and vegetarians.
Vitamin B12
Found in animal meats (beef, liver, tuna, salmon, trout, shellfish) enriched/ fortified grains, milk, eggs, cheese, and yogurt
Vitamin B12
Blood levels of _____ should be measured routinely in pregnant women, people with depressive disorders, and in those with history of anemia. Supplementation should only be considered in those with low levels of ______ or in vegans & vegetarians
Folate
Found in lean meats & poultry, seafood, enriched/ fortified grains, eggs, legumes, nuts, seeds, soy products
Folate
Maintaining your antioxidant system and minimizing risk, while preventing deficiency diseases such as scurvy, are a result of ________. Supplementation not necessary if consuming a balanced diet, not recommended as an ergogenic aid, and large single servings can result in GI distress, sometimes leading to diarrhea
Vitamin C
Found in bright colored fruit (oranges, strawberries, guavas, cherries), bell peppers, cruciferous vegetables, dark leafy greens, tomatoes
Vitamin C
Organ dysfunction, primarily fatty liver and damage to muscle tissue are a result of a deficiency in _____. Deficiencies common in vegetarians & vegans. It’s important to consume enough to prevent deficiency, and not as a supplement that prevents heart disease or enhance athletic performance.
Choline
Found in liver, eggs, oysters, mushrooms, cauliflower, dark leafy greens
Choline
Vegetarians and vegans may require __________ supplementation, depending on makeup of their vegetarian diet
Vitamin B12 and/or choline
When individuals take more water-soluble vitamins than the body needs, the body _____
Excretes them via urine
Plays a role in changing how genes are expressed by adding specific tags, methyl groups, to your DNA
Choline
Helps maintain antioxidants system and minimizes disease risk
Vitamin C
Critical in metabolism of sugar and amino acids as well as central nervous system function
Vitamin B1
Critical in metabolism of proteins, carbs, and fats. It is also an essential part of the antioxidant system in the body.
Vitamin B2
Critical in the metabolism of proteins, carbs, and fats
Vitamin B3
Critical in the metabolism of proteins, carbs, and fats. Also plays fundamental role in production of cholesterol and fatty acids.
Vitamin B5
Involved in breakdown of glycogen into glucose and production of glucose and neurotransmitters
Vitamin B6
Transfers carbon dioxide molecules and metabolism of carbs, fatty acids, cholesterol, and amino acids
Vitamin B7
Involved in many different metabolic processes, including DNA synthesis, red blood cell production, and in maintaining proper neurological function
Vitamin B12
Helps regulate single-carbon transfers which are critical for the production of red and white blood cells as well as DNA
Folate
Pyridoxal, pyridoxine, and pyridoxamine are all molecules of vitamin ______.
B6
