Water Soluble Vitamins

Question 1

What are water-soluble vitamins?

Answer 1

Vital micronutrients needed in small amounts, assisting metabolism, energy production, cellular differentiation, and growth. Cannot be synthesized by the body.

Question 2

What are the general properties of water-soluble vitamins?

Answer 2

Dissolve in water; excreted in urine (regular intake required). Minimal storage in the body, except for B12. Generally circulate in the blood.
Act as coenzymes and antioxidants, working synergistically.

Sensitive to heat, light, and food processing.

Question 3

What are the sources of Vitamin C?

Answer 3

Fruit & Veg: Kakadu plum, guava, golden kiwi, capscium.

Question 4

What are the functions of Vitamin C?

Answer 4

Antioxidant, supports immune function, aids iron absorption, required for enzyme functions (e.g., collagen synthesis).

Question 5

What are the deficiency symptoms of Vitamin C?

Answer 5

Connective tissue breakdown, poor healing, spongy gums, immune dysfunction.

Question 6

What are the toxicity symptoms of Vitamin C?

Answer 6

Diarrhea, kidney stones (rare).

No UL determined

Question 7

What are the sources of Vitamin B1 (Thiamine)?

Answer 7

Cereals (enriched), legumes, pork, nuts.

Heat and alkali destroy B1

Question 8

What is the function of Vitamin B1 (Thiamine)?

Answer 8

Coenzyme in energy metabolism (TPP).

Question 9

What are the deficiency symptoms of Vitamin B1 (Thiamine)?

Answer 9

Beriberi (nerve and muscle issues)
Wernicke-Korsakoff syndrome (alcoholics).

Question 10

What are the toxicity symptoms of Vitamin B1 (Thiamine)?

Answer 10

None reported.

Question 11

What are the sources of Vitamin B2 (Riboflavin)?

Answer 11

Meat, dairy, eggs, fortified cereals.

Question 12

What is the function of Vitamin B2 (Riboflavin)?

Answer 12

Coenzymes FAD and FMN in energy metabolism.

Question 13

What are the deficiency symptoms of Vitamin B2 (Riboflavin)?

Answer 13

Ariboflavinosis (glossitis, cheilosis, stomatitis).
Cracking of the corner of lips, inflammation of lips.

Question 14

What are the toxicity symptoms of Vitamin B2 (Riboflavin)?

Answer 14

None reported.

Question 15

What are the sources of Vitamin B3 (Niacin)?

Answer 15

Grains, nuts, meat, portabella mushrooms.

Question 16

What is the function of Vitamin B3 (Niacin)?

Answer 16

Energy metabolism coenzyme (NAD/NADP).

Question 17

What are the deficiency symptoms of Vitamin B3 (Niacin)?

Answer 17

Pellagra (4 D’s: diarrhea, dermatitis, dementia, death).

Question 18

What are the toxicity symptoms of Vitamin B3 (Niacin)?

Answer 18

Skin flushing, nausea, liver damage at high doses.

Question 19

What are the sources of Vitamin B5 (Pantothenic Acid)?

Answer 19

Whole grains, legumes, avocado, animal proteins.

Question 20

What is the function of Vitamin B5 (Pantothenic Acid)?

Answer 20

Coenzyme A synthesis, neurotransmitter acetylcholine production.

Question 21

What are the deficiency symptoms of Vitamin B5 (Pantothenic Acid)?

Answer 21

Rare because most foods contain B5.

Question 22

What are the sources of Vitamin B6 (Pyridoxine)?

Answer 22

Protein-rich foods (e.g., liver, poultry).

Question 23

What is the function of Vitamin B6 (Pyridoxine)?

Answer 23

Neurotransmitter synthesis (GABA, L DOPA dopamine, TRP serotonin), Haem & DNA/RNA Synthesis.

Question 24

What are the deficiency symptoms of Vitamin B6 (Pyridoxine)?

Answer 24

Depression, fatigue, microcytic anemia.

Alcoholics are at high risk

Question 25

What are the toxicity symptoms of Vitamin B6 (Pyridoxine)?

Answer 25

Nerve damage, depression, headaches, fatigue, skin lesions.

Question 26

What are the sources of Vitamin B7 (Biotin)?

Answer 26

Raw egg yolk, liver, peanuts, leafy greens ## Footnote Stable at heat; destroyed by light, acid, alkali, O2

Question 27

What is the function of Vitamin B7 (Biotin)?

Answer 27

Carboxylase enzyme cofactor in metabolism.

Question 28

What are the deficiency symptoms of Vitamin B7 (Biotin)?

Answer 28

Rare, occurs with excessive raw egg white intake (24+).

Question 29

What are the sources of Vitamin B9 (Folate)?

Answer 29

Mainly Foliage: Leafy greens, legumes, mushrooms, fortified flours, liver ## Footnote Readily destroyed by heat, O2, UV

Question 30

What is the function of Vitamin B9 (Folate)?

Answer 30

Folinic acid in DNA/RNA synthesis, methylation cycle, fetal groewth,

Question 31

What are the deficiency symptoms of Vitamin B9 (Folate)?

Answer 31

Weakness/ fatigue, glossitis, anemia. Neural tube defects, hyperhomocysteinemia.

Question 32

What are the toxicity symptoms of Vitamin B9 (Folate)?

Answer 32

Masks B12 deficiency. ## Footnote Only from supplements and fortified foods.

Question 33

What are the sources of B12 (Cobalamin)?

Answer 33

Animal products; dairy, eggs Fortified foods, nori seaweed, shiitaki & button shrooms (sml amount) ## Footnote B12 is a product of bacterial fermentation

Question 34

What is the function of B12 (Cobalamin)?

Answer 34

Folate metabolism, myelin sheath maintenance.

Question 35

What are the deficiency symptoms of Vitamin B12 (Cobalamin)?

Answer 35

Anemia, weakness/fatigue, neurological issues, hyperhomocysteinemia. Common in vegans or due to malabsorption. ## Footnote High folate intake masks early signs

Question 36

What are the toxicity symptoms of Vitamin B12 (Cobalamin)?

Answer 36

None reported.

Question 37

What is Choline?

Answer 37

Supports neurotransmitter (acetylcholine) and cell membrane synthesis. Found in egg yolks, liver, peanuts.

Question 38

What is Inositol?

Answer 38

Supports glucose transport and cell membranes. Found in fruits, grains, and nuts.

Question 39

What is the RDI for Vitamin C?

Answer 39

45 mg/day Smokers: +35mg/day

Question 40

What is the RDI for Thiamine (B1)?

Answer 40

1.2 mg/day

Question 41

What is the RDI for Riboflavin (B2)?

Answer 41

Female: 1.1 mg/day Male: 1.3 mg/day ## Footnote 70> Female 1.3 mg/day - Male: 1.6 mg/day

Question 42

What is the RDI for Niacin (B3)?

Answer 42

Female: 14 mg/day Male: 16 mg/day ## Footnote Pregnant - 18 mg/day

Question 43

What is the RDI for Pyridoxine (B6)?

Answer 43

1.3 mg/day

Question 44

What is the RDI for Cobalamin (B12)?

Answer 44

2.4 µg/day

Question 45

What is the RDI for Folate (B9)?

Answer 45

400 µg/day

Question 46

What is the AI for Pantothenic acid (B5)?

Answer 46

Female: 4 mg/day Male: 6 mg/day

Question 47

What is the AI for Biotin (B7)?

Answer 47

Female: 25 µg/day Male: 30 µg/day

Question 48

What is the AI for Choline?

Answer 48

Female: 425 mg/day Male: 550 mg/day

Question 49

Theraputic use of Niacin (B3)

Answer 49

CVD, Raynaud disorder