Water Soluble Vitamins Flashcards
What are water-soluble vitamins?
Vital micronutrients needed in small amounts, assisting metabolism, energy production, cellular differentiation, and growth. Cannot be synthesized by the body.
What are the general properties of water-soluble vitamins?
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.
What are the sources of Vitamin C?
Fruit & Veg: Kakadu plum, guava, golden kiwi, capscium.
What are the functions of Vitamin C?
Antioxidant, supports immune function, aids iron absorption, required for enzyme functions (e.g., collagen synthesis).
What are the deficiency symptoms of Vitamin C?
Connective tissue breakdown, poor healing, spongy gums, immune dysfunction.
What are the toxicity symptoms of Vitamin C?
Diarrhea, kidney stones (rare).
No UL determined
What are the sources of Vitamin B1 (Thiamine)?
Cereals (enriched), legumes, pork, nuts.
Heat and alkali destroy B1
What is the function of Vitamin B1 (Thiamine)?
Coenzyme in energy metabolism (TPP).
What are the deficiency symptoms of Vitamin B1 (Thiamine)?
Beriberi (nerve and muscle issues)
Wernicke-Korsakoff syndrome (alcoholics).
What are the toxicity symptoms of Vitamin B1 (Thiamine)?
None reported.
What are the sources of Vitamin B2 (Riboflavin)?
Meat, dairy, eggs, fortified cereals.
What is the function of Vitamin B2 (Riboflavin)?
Coenzymes FAD and FMN in energy metabolism.
What are the deficiency symptoms of Vitamin B2 (Riboflavin)?
Ariboflavinosis (glossitis, cheilosis, stomatitis).
Cracking of the corner of lips, inflammation of lips.
What are the toxicity symptoms of Vitamin B2 (Riboflavin)?
None reported.
What are the sources of Vitamin B3 (Niacin)?
Grains, nuts, meat, portabella mushrooms.
What is the function of Vitamin B3 (Niacin)?
Energy metabolism coenzyme (NAD/NADP).
What are the deficiency symptoms of Vitamin B3 (Niacin)?
Pellagra (4 D’s: diarrhea, dermatitis, dementia, death).
What are the toxicity symptoms of Vitamin B3 (Niacin)?
Skin flushing, nausea, liver damage at high doses.
What are the sources of Vitamin B5 (Pantothenic Acid)?
Whole grains, legumes, avocado, animal proteins.
What is the function of Vitamin B5 (Pantothenic Acid)?
Coenzyme A synthesis, neurotransmitter acetylcholine production.
What are the deficiency symptoms of Vitamin B5 (Pantothenic Acid)?
Rare because most foods contain B5.
What are the sources of Vitamin B6 (Pyridoxine)?
Protein-rich foods (e.g., liver, poultry).
What is the function of Vitamin B6 (Pyridoxine)?
Neurotransmitter synthesis (GABA, L DOPA dopamine, TRP serotonin), Haem & DNA/RNA Synthesis.
What are the deficiency symptoms of Vitamin B6 (Pyridoxine)?
Depression, fatigue, microcytic anemia.
Alcoholics are at high risk
What are the toxicity symptoms of Vitamin B6 (Pyridoxine)?
Nerve damage, depression, headaches, fatigue, skin lesions.
What are the sources of Vitamin B7 (Biotin)?
Raw egg yolk, liver, peanuts, leafy greens
Stable at heat; destroyed by light, acid, alkali, O2
What is the function of Vitamin B7 (Biotin)?
Carboxylase enzyme cofactor in metabolism.
What are the deficiency symptoms of Vitamin B7 (Biotin)?
Rare, occurs with excessive raw egg white intake (24+).
What are the sources of Vitamin B9 (Folate)?
Mainly Foliage: Leafy greens, legumes, mushrooms, fortified flours, liver
Readily destroyed by heat, O2, UV
What is the function of Vitamin B9 (Folate)?
Folinic acid in DNA/RNA synthesis, methylation cycle, fetal groewth,
What are the deficiency symptoms of Vitamin B9 (Folate)?
Weakness/ fatigue, glossitis, anemia.
Neural tube defects, hyperhomocysteinemia.
What are the toxicity symptoms of Vitamin B9 (Folate)?
Masks B12 deficiency.
Only from supplements and fortified foods.
What are the sources of B12 (Cobalamin)?
Animal products; dairy, eggs
Fortified foods, nori seaweed, shiitaki & button shrooms (sml amount)
B12 is a product of bacterial fermentation
What is the function of B12 (Cobalamin)?
Folate metabolism, myelin sheath maintenance.
What are the deficiency symptoms of Vitamin B12 (Cobalamin)?
Anemia, weakness/fatigue, neurological issues, hyperhomocysteinemia. Common in vegans or due to malabsorption.
High folate intake masks early signs
What are the toxicity symptoms of Vitamin B12 (Cobalamin)?
None reported.
What is Choline?
Supports neurotransmitter (acetylcholine) and cell membrane synthesis. Found in egg yolks, liver, peanuts.
What is Inositol?
Supports glucose transport and cell membranes. Found in fruits, grains, and nuts.
What is the RDI for Vitamin C?
45 mg/day
Smokers: +35mg/day
What is the RDI for Thiamine (B1)?
1.2 mg/day
What is the RDI for Riboflavin (B2)?
Female: 1.1 mg/day
Male: 1.3 mg/day
70> Female 1.3 mg/day - Male: 1.6 mg/day
What is the RDI for Niacin (B3)?
Female: 14 mg/day
Male: 16 mg/day
Pregnant - 18 mg/day
What is the RDI for Pyridoxine (B6)?
1.3 mg/day
What is the RDI for Cobalamin (B12)?
2.4 µg/day
What is the RDI for Folate (B9)?
400 µg/day
What is the AI for Pantothenic acid (B5)?
Female: 4 mg/day
Male: 6 mg/day
What is the AI for Biotin (B7)?
Female: 25 µg/day
Male: 30 µg/day
What is the AI for Choline?
Female: 425 mg/day
Male: 550 mg/day
Theraputic use of Niacin (B3)
CVD, Raynaud disorder
