1. Water soluble Vitamins
Chapter 7

2. Water Soluble Vitamins
Readily excreted from the body
focus on regular intake
B vitamins and Vitamin C
Table 7-4 Summary
B vitamins
often found together in foods
lack of one, may indicate others are low
function as coenzymes fig 7-1
key roles in metabolism
breakdown and synthesis

3. B vitamins Many B vitamins are inter-dependant in metabolism (Fig 7-6)
after ingestion, broken down into free vitamins in stomach and SI - absorbed in SI 50-90%
reformed into coenzymes in cells as needed
Intake is plentiful in our society
fortification and availability
other areas - public health concern
elderly / alcoholics
long term deficiency - not clear
short term - fatigue, other physical symptoms

4. B vitamins Grains and seed modified by processing - milling
crushed - germ , bran and husk removed leaving starch containing endosperm
flour, bread and cereals
enrich flour with thiamin, riboflavin, niacin folate and iron
still lack B-6, and minerals
choose whole grains

5. Thiamin (B1) Release energy from carbohydrate
deficiency - beriberi (I cant I cant)
weakness,loss of appetite, irritability,
occurs when rice (white) is staple
glucose poorly metabolized - primary fuel for brain and nerve
occurs after only 10 days on thiamin free diet
Thiamin in Food
pork, whole grains, soy milk, fortified cereals, enriched flour
RDA mg / day
average 150% (M) 100% (F)
poor and elderly at risk
supplements non toxic - lost in urine

6. Riboflavin (B-2) Many energy yielding pathways
vitamin and mineral metabolism
antioxidant
Deficiency -
inflammation of mouth and tongue
dermatitis, cracking of skin around mouth
develop after 2 months
occurs with niacin , thiamin and B-6 deficiency
Riboflavin in food
milk, enriched grains, fortified cereal,
RDA mg / day
alcoholics at risk
no toxic indications

7. Niacin (B-3) Pair of related compounds pellagra - deficiency syndrome
energy utilization and synthetic pathways (fat)
broad use - widespread symptoms
pellagra - deficiency syndrome
rough or painful skin, dementia,
early symptoms - poor appetite, weak
Niacin in foods
poultry, fortified cereal, wheat bran, tuna, asparagus
niacin is heat stable
RDA mg / day
risk with alcoholism and disorders of tryptophan metabolism
toxic > 35 mg/day - headache, itchy

8. Pantothenic Acid Energy release from carbohydrate, fat and protein
forms coenzyme A
deficiency - rare - burning/tingling in feet or hands
Pantothenic acid in foods
present in all food
sunflower seeds, mushrooms, peanuts, eggs
AI 5 mg/day
alcoholism - poor diet
symptoms masked by other deficiencies

9. Biotin 2 forms - active in fat and carbohydrate metabolism
synthesis of glucose, Facids, DNA
breakdown of AA
deficiency - scaly inflammation of skin
dec. appetite, nausea, anemia, depression
Biotin in food
cauliflower, egg yolk, peanuts, cheese
intestinal bacteria synthesize biotin
antibiotics
raw egg whites - avidin - binds biotin - not absorbed
AI 30 mg/day
relatively non toxic

10. B - 6 Family of three compounds coenzyme metabolism
deficiency - widespread symptoms
depression, vomiting, skin disorders, nerve irritation, impaired immunity
metabolism of AA - needs B-6
split N from AA - synthesis on non-essential AA
synthesis of neurotransmitters- communication
1950’s infant formula - heat destroyed B-6 - convulsions
synthesis of hemoglobin (O2) and white blood cells (immunity)
role in recycling homocysteine

11. B-6 in foods Animal products, fortified cereal, potatoes, milk
animal sources are more absorbable
measurement in food is difficult
RDA mg/day
set high due to high protein intake
high protein breakdown
Athletes - may need slightly more
increased glycogen and AA use as fuel
higher protein intake
sufficient intake from inc food and protein intake in athletes

12. B-6 Alcoholism -metabolites formed in ethanol - inc destruction
dec. absorption, and synthesis of coenzyme
liver disabled (cirrhosis and hepatitis)
B-6 toxicity
2 - 6 g/day for 2 months
irreversible nerve damage
also with long term 200 mg/day
abuse in bodybuilders
symptoms - difficulty walking, hand and foot numbness
upper limit 100 mg/day

13. Folate Formation of DNA Metabolism of AA (homocysteine)
deficiency - early phases of red blood cell synthesis - immature cells can not divide - DNA not formed
megaloblasts - enlarged cells
macrocytic anemia - dec O2 carrying
after 7-16 weeks
Cancer therapy - hampers folate metabolism
affects rapid cell division of cancer
intestine and skin as well

14. Folate in foods Green leafy veg., organ meats, sprouts, orange juice
food processing and preparation destroys % of folate in food (heat)
RDA 400 ug/day DFE-Dietary Folate Equivalent)
synthetic foalte absorbs a lot better than natural folate
Folate enrichment now mandatory
women, pregnant of concern
elderly and alcoholism

15. B - 12 Family of compounds - cobalt complex means of absorption
synthesized by bacteria and fungi
complex means of absorption
B-12 released by digestion - stomach acid
free B-12 binds with intrinsic factor
B-12 / intrinsic factor complex absorbed in SI
30-70% of dietary B-12 absorbed
without I Factor, 1-2% absorbed
95 % of deficiencies
decline in intrinsic factor with age

16. B-12 functions Variety of cellular processes
conversion of folate to active form
maintenance of myelin sheaths that insulate nerve fibers
patchy degeneration -paralysis…..death
Pernicious Anemia - weakness, sore tongue, back pain, apathy, tingling in extremities
3 years for nerve destruction - irreversible
starts after middle age %
infants of vegan mothers
long term nervous system problems
brain growth, spinal cord, intellectual development

17. B - 12 in food Meat, milk, eggs RDA 2.4 ug/day
takes 20 years without B-12 to exhibit nerve destruction
Vegan, elderly
non toxic

18. Vitamin C Most animals make from glucose absorbed in SI - 80-90%
20 % absorbed when mega dose
role in synthesizing collagen (protein)
connective tissue, bone, teeth, tendons, blood vessels,
wound healing
deficiency - scurvy days
water soluble antioxidant
nitrosamines (cancer)
folate, vit. E

19. Vitamin C Enhances iron absorption vital for function of immune system
toxicity of vit. C due to over absorption of iron
vital for function of immune system
Dr. Linus Pauling - 1g -
common cold?
Large dose eliminated
absorption saturated at 200mg/day
Vit C in Food
green pepper, cauliflower, brocolli, cabbage, fruits
lost in processing - heat, iron, copper, O2
RDA 60 mg/day (smokers -100)

20. Toxicity of Vitamin C Probably not toxic below 1g regular consumption
stomach inflammation, diarrhea, iron toxicity
hemochromatosis
mega-dose - alert physician
can alter medical results
Fig 7-12 review- vit in foods
functions, deficiency, toxicity, absorption