The Water-Soluble Vitamins B Vitamins and Vitamin C

The Vitamins Vitamins vs carbohydrates, fats, and proteins Structure Function Food contents

The Vitamins Bioavailability Precursors Organic nature

The Vitamins Solubility Toxicity

The Vitamins

The Vitamins

The B Vitamins Coenzymes

Thiamin Other names: Vitamin B1 1998 RDA Chief functions in the body men: 1.2 mg/day women: 1.1 mg/day Chief functions in the body Part of coenzyme TPP (thiamin pyrophosphate) used in energy metabolism

Thiamin Significant sources Easily destroyed by heat Whole grain, fortified, or enriched grain products Moderate amounts in all nutritious food Pork Easily destroyed by heat

Thiamin Deficiency disease Deficiency symptoms Beriberi Wet, with edema Dry, with muscle wasting Deficiency symptoms Enlarged heart, cardiac failure Muscular weakness Apathy, poor short-term memory, confusion, irritability Anorexia, weight loss Toxicity symptoms: none reported

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Thiamin Sources

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Riboflavin Other names: Vitamin B2 1998 RDA Men: 1.3 mg/day Women: 1.1 mg/day Chief functions in the body Part of coenzymes FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide) used in energy metabolism.

Riboflavin Copyright 2005 Wadsworth Group, a division of Thomson Learning

Riboflavin Significant sources Milk products (yogurt, cheese) Enriched or whole grains Liver Easily destroyed by ultraviolet light and irradiation

Riboflavin Deficiency disease: ariboflavinosis Deficiency symptoms Inflamed eyelids and sensitivity to light, reddening of cornea Sore throat Cracks and redness at corners of mouth Painful, smooth, purplish red tongue Inflammation characterized by skin lesions covered with greasy scales Toxicity symptoms: none reported

Riboflavin Sources

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Niacin Other names Precursor: dietary tryptophan 1998 RDA Nicotinic acid Nicotinamide Niacinamide Vitamin B3 Precursor: dietary tryptophan 1998 RDA Men: 16 mg NE/day Women: 14 mg NE/day Upper level for adults: 35 mg/day

Niacin Chief functions in the body Significant sources Part of coenzymes NAD (nicotinamide adenine dinucleotide) and NADP (its phosphate form) used in energy metabolism Significant sources Milk, eggs, meat, poultry, fish Whole-grain and enriched breads and cereals Nuts All protein-containing foods

Niacin Deficiency disease: pellagra Deficiency symptoms Diarrhea, abdominal pain, vomiting Inflamed, swollen, smooth, bright red tongue Depression, apathy, fatigue, loss of memory, headache…similar to raising some children, or attending college!

Bilateral symmetrical rash (sunlight exposure) of pellagra can be disturbing!

Niacin Toxicity symptoms Painful flush, hives, and rash (“niacin flush”) Excessive sweating Blurred vision Liver damage, impaired glucose tolerance

Niacin Sources

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Biotin 1998 adequate intake (AI) Chief functions in the body Adults: 30 g/day Chief functions in the body Part of a coenzyme used in energy metabolism, fat synthesis, amino acid metabolism, and glycogen synthesis Significant sources Widespread in foods Organ meats, egg yolks, soybeans, fish, whole grains Also produced by GI bacteria!

Biotin Deficiency symptoms Toxicity symptoms: none reported Depression, lethargy, hallucinations, numb or tingling sensation in the arms and legs Red, scaly rash around the eyes, nose, and mouth Hair loss Toxicity symptoms: none reported

Pantothenic Acid 1998 adequate intake (AI) Chief functions in the body Adults: 5 mg/day Chief functions in the body Part of coenzyme A, used in energy metabolism Significant sources Widespread in foods Organ meats, mushrooms, avocados, broccoli, whole grains Easily destroyed by food processing

Pantothenic Acid Deficiency symptoms Toxicity symptoms: none reported Vomiting, nausea, stomach cramps Insomnia, fatigue, depression, irritability, restlessness, apathy Hypoglycemia, increased sensitivity to insulin Toxicity symptoms: none reported

Vitamin B6 Other names 1998 RDA Upper level for adults: 100 mg/day Pyridoxine Pyridoxal Pyridoxamine 1998 RDA Adults (19-50 years): 1.3 mg/day Upper level for adults: 100 mg/day

Vitamin B6 Chief functions in the body Part of coenzymes PLP (pyridoxal phosphate) and PMP (pyridoxamine phosphate) used in amino acid and fatty acid metabolism Helps to convert tryptophan to niacin and to serotonin (a brain hormone) Helps to make red blood cells!

Vitamin B6 Significant sources Deficiency symptoms Meats, fish, poultry Potatoes, legumes, non-citrus fruits Fortified cereals Liver Soy products Deficiency symptoms Scaly dermatitis Anemia (small-cell type) Depression, confusion, abnormal brain wave pattern, convulsions

Vitamin B6 Toxicity symptoms Depression, fatigue, irritability, headaches Nerve damage causing numbness and muscle weakness leading to an inability to walk and convulsions Skin lesions

Vitamin B6 Sources

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Folate: In Summary Other names 1998 RDA Folic acid Folacin Pteroylglutamic acid (PGA) 1998 RDA Adults: 400 g/day Upper level for adults: 1000 g/day

Folate Recommendations Dietary folate equivalents (DFE) Synthetic is 1.7 fold more powerful than the natural! Also, folate activation needs vitamin B12

Folate: In Summary Chief functions in the body Significant sources Part of coenzymes THF (tetrahydrofolate) and DHF (dihydrofolate) used in DNA synthesis and therefore important in new cell formation Significant sources Fortified grains Leafy green vegetables, legumes, seeds Liver

Folate: In Summary Deficiency symptoms Toxicity symptoms Anemia (large-cell type) Smooth, red tongue Mental confusion, weakness, fatigue, irritability, headache Toxicity symptoms Masks vitamin B12-deficiency symptoms

Folate Neural tube defects Spina bifida

Folate Heart disease Cancer

Folate Sources

Vitamin B12: In Summary Other names: cobalamin (and related forms) 1998 RDA Adults: 2.4 g/day Chief functions in the body Part of coenzymes methylcobalamin and deoxyadenosylcobalamin used in new cell synthesis Helps to maintain nerve cells Reforms folate coenzyme Helps to break down some fatty acids and amino acids

Vitamin B12: In Summary Significant sources Animal products (meat, fish, poultry, shellfish, milk, cheese, eggs) Fortified cereals Easily destroyed by microwave cooking Deficiency disease: pernicious anemia

Vitamin B12 Deficiency of folate or B12 produces pernicious anemia

Vitamin B12: In Summary Deficiency symptoms Anemia (large-cell type) Fatigue, degeneration of peripheral nerves progressing to paralysis Toxicity symptoms: none reported

Non-B Vitamins Choline

Non-B Vitamins Inositol Carnitine Vitamin imposters

Metabolic Pathways Involving B Vitamins

The B Vitamins B vitamin deficiencies Glossitis-swollen tongue! Cheilosis-ulceration near mouth B vitamin toxicities from common food sources??? Let’s see…

How much to eat to be toxic?? A vitamin supplement or… 3000 bananas!!

How about 6000 cups of rice!!

Or 3600 chicken breasts!

>10,000 hot wings!!

Vitamin C

Vitamin C

Vitamin C Other name: ascorbic acid 2000 RDA Men: 90 mg/day Women: 75 mg/day Smokers: + 35 mg/day Upper level for adults: 2000 mg/day

Vitamin C Chief functions in the body Collagen synthesis Antioxidant Strengthens blood vessel walls, forms scar tissue, provides matrix for bone growth Antioxidant Thyroxin synthesis-helps prevent goiter Amino acid metabolism Strengthens resistance to infection Helps in absorption of iron

Vitamin C Significant sources Easily destroyed by heat and oxygen Citrus fruits Cabbage-type vegetables, dark green vegetables (such as bell peppers and broccoli) Cantaloupe, strawberries Lettuce, tomatoes, potatoes Papayas, mangoes Easily destroyed by heat and oxygen

Vitamin C Deficiency disease: scurvy Deficiency symptoms Anemia (small-cell type) Atherosclerotic plaques Pinpoint hemorrhages, bone fragility, joint pain Poor wound healing, frequent infections, bleeding gums, loosened teeth Muscle degeneration and pain, hysteria, depression, rough skin, blotchy bruises

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Vitamin C Toxicity symptoms Nausea, abdominal cramps, diarrhea Headache, fatigue, insomnia Hot flashes, rashes Interference with medical tests, aggravation of gout symptoms, urinary tract problems, kidney stones

Vitamin C Sources

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Vitamin And Mineral Supplements Arguments for supplements Correct overt deficiencies Improve nutrition status Reduce disease risks Support increased nutrient needs Improve the body’s defenses

Vitamin And Mineral Supplements Who needs supplements?

Arguments for Supplements Who Needs Supplements? People with nutritional deficiencies People with low energy intake – less than 1600 kcalories per day Vegans and those with atrophic gastritis need vitamin B12 People with lactose intolerance, milk allergies, or inadequate intake of dairy foods © 2008 Thomson - Wadsworth

Arguments for Supplements Who Needs Supplements? People in certain stages of the life cycle Infants need iron and fluoride Women of childbearing age need folate Pregnant women need folate and iron Elderly need vitamins B12 and D People with diseases, infections, or injuries, and those who have had surgery that affects nutrient digestion, absorption or metabolism People taking medications that interfere with the body’s use of specific nutrients © 2008 Thomson - Wadsworth

Vitamin And Mineral Supplements Arguments against supplements Toxicity Life-threatening misinformation Unknown needs False sense of security Other invalid reasons

Arguments against Supplements Other Invalid Reasons: Belief that food supply and soil contain inadequate nutrients Belief that supplements provide energy Belief that supplements enhance athletic performance or lean body mass without physical work or faster than work alone Belief that supplements will help a person cope with stress Belief that supplements can prevent, treat or cure conditions Bioavailability and Antagonistic Actions © 2008 Thomson - Wadsworth

Selection of Supplements What form do you want? What vitamins and minerals do you need? Do not exceed Tolerable Upper Intake Levels. Be careful about greater that 10 mg of iron. © 2008 Thomson - Wadsworth

Selection of Supplements Are there misleading claims? Ignore organic or natural claims. Avoid products that make high potency claims. Watch fake preparations. Be aware of marketing ploys. Be aware of preparations that contain alcohol. Be aware of the latest nutrition buzzwords. Internet information is not closely regulated. What about the cost? Local or store brands may be just as good as nationally advertised brands. © 2008 Thomson - Wadsworth

Regulation of Supplements Nutritional labeling for supplements is required. Labels may make nutrient claims according to specified criteria. Labels may claim that lack of a nutrient can cause a deficiency disease and include the prevalence of that disease. Labels may make health claims that are supported by significant scientific agreement. © 2008 Thomson - Wadsworth

Vitamin And Mineral Supplements Bioavailability Antagonistic actions

Vitamin And Mineral Supplements Selection of supplements Form Contents Misleading claims Cost

Vitamin And Mineral Supplements Regulation of supplements

An Example of a Supplement Label