Water-Soluble Vitamins

Question 1

Chemical process where most of the ATP in the body is produced

Answer 1

Electron transport chain

Question 2

_____ 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

Answer 2

Water-soluble

Question 3

Beriberi and Wernicke encephalopathy result from _____ deficiency. Supplementation does not improve performance, only prevents deficiencies

Answer 3

Vitamin B1 (thiamine)

Question 4

Found in fortified/ enriched grains, animal meats (beef, pork, salmon, tuna) milk, squash, black beans, and flax seeds

Answer 4

Vitamin B1 (thiamine)

Question 5

Dry skin, sore throats, and inflammation result from ______ deficiency. Supplementation does not boost performance.

Answer 5

Vitamin B2 (Riboflavin)

Question 6

Found in animal meats (beef, fish, pork) tofu, milk, eggs, enriched/fortified grains, mushrooms, spinach, almonds, and avocados

Answer 6

Vitamin B2 (Riboflavin)

Question 7

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.

Answer 7

Vitamin B3 (Niacin)

Question 8

Found in animal meats (fish, chicken, turkey, pork, beef) enriched/fortified grains, peanuts, brown rice, mushrooms, and avocados

Answer 8

Vitamin B3 (Niacin)

Question 9

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.

Answer 9

Vitamin B5 (Pantothenic Acid)

Question 10

Found in animal meats (salmon, chicken, beef) enriched/fortified grains, shiitake mushrooms, milk, seeds, sweet potatoes, lentils

Answer 10

Vitamin B5 (Pantothenic Acid)

Question 11

A class of several molecules (pyridoxine, pyridoxal, pyridoxamine). Deficiency uncommon, supplementation may help reduce risk of complications in people with diabetes.

Answer 11

Vitamin B6

Question 12

Found in animal meats (tuna, organ meats) enriched/ fortified grains, whey protein, milk, eggs, cheese, potatoes, bananas, parsnips, and pistachios

Answer 12

Vitamin B6

Question 13

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.

Answer 13

Vitamin B7 (Biotin)

Question 14

Found in organ meats (liver), salmon, eggs (yolk), nuts, seeds, yeast, and milk

Answer 14

Vitamin B7 (Biotin)

Question 15

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.

Answer 15

Vitamin B12

Question 16

Found in animal meats (beef, liver, tuna, salmon, trout, shellfish) enriched/ fortified grains, milk, eggs, cheese, and yogurt

Answer 16

Vitamin B12

Question 17

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

Answer 17

Folate

Question 18

Found in lean meats & poultry, seafood, enriched/ fortified grains, eggs, legumes, nuts, seeds, soy products

Answer 18

Folate

Question 19

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

Answer 19

Vitamin C

Question 20

Found in bright colored fruit (oranges, strawberries, guavas, cherries), bell peppers, cruciferous vegetables, dark leafy greens, tomatoes

Answer 20

Vitamin C

Question 21

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.

Answer 21

Choline

Question 22

Found in liver, eggs, oysters, mushrooms, cauliflower, dark leafy greens

Answer 22

Choline

Question 23

Vegetarians and vegans may require __________ supplementation, depending on makeup of their vegetarian diet

Answer 23

Vitamin B12 and/or choline

Question 24

When individuals take more water-soluble vitamins than the body needs, the body _____

Answer 24

Excretes them via urine

Question 25

Plays a role in changing how genes are expressed by adding specific tags, methyl groups, to your DNA

Answer 25

Choline

Question 26

Helps maintain antioxidants system and minimizes disease risk

Answer 26

Vitamin C

Question 27

Critical in metabolism of sugar and amino acids as well as central nervous system function

Answer 27

Vitamin B1

Question 28

Critical in metabolism of proteins, carbs, and fats. It is also an essential part of the antioxidant system in the body.

Answer 28

Vitamin B2

Question 29

Critical in the metabolism of proteins, carbs, and fats

Answer 29

Vitamin B3

Question 30

Critical in the metabolism of proteins, carbs, and fats. Also plays fundamental role in production of cholesterol and fatty acids.

Answer 30

Vitamin B5

Question 31

Involved in breakdown of glycogen into glucose and production of glucose and neurotransmitters

Answer 31

Vitamin B6

Question 32

Transfers carbon dioxide molecules and metabolism of carbs, fatty acids, cholesterol, and amino acids

Answer 32

Vitamin B7

Question 33

Involved in many different metabolic processes, including DNA synthesis, red blood cell production, and in maintaining proper neurological function

Answer 33

Vitamin B12

Question 34

Helps regulate single-carbon transfers which are critical for the production of red and white blood cells as well as DNA

Answer 34

Folate

Question 35

Pyridoxal, pyridoxine, and pyridoxamine are all molecules of vitamin ______.

Answer 35

B6