1. The Water-Soluble Vitamins
B Vitamins
and
Vitamin C

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

3. The Vitamins
Bioavailability
Precursors
Organic nature

4. The Vitamins
Solubility
Toxicity

5. The Vitamins

6. The Vitamins

7. The B Vitamins
Coenzymes

8. 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

9. 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

10. 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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12. Thiamin Sources

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14. 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.

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

17. 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

18. Riboflavin Sources

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20. 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

21. 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

22. 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!

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

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

25. Niacin Sources

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27. 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!

28. 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

29. 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

30. 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

31. 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

32. 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!

33. 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

34. 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

35. Vitamin B6 Sources

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37. 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

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

39. 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

40. 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

41. Folate
Neural tube defects
Spina bifida

43. Folate
Heart disease
Cancer

44. Folate Sources

46. 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

47. 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

48. Vitamin B12
Deficiency of folate or B12 produces pernicious anemia

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

50. Non-B Vitamins
Choline

51. Non-B Vitamins
Inositol
Carnitine
Vitamin imposters

52. Metabolic Pathways Involving B Vitamins

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

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

55. How about 6000 cups of rice!!

56. Or 3600 chicken breasts!

57. >10,000 hot wings!!

58. Vitamin C

59. Vitamin C

60. 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

61. 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

62. 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

63. 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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65. 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

66. Vitamin C Sources

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68. 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

69. Vitamin And Mineral Supplements
Who needs supplements?

70. 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
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71. 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
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72. Vitamin And Mineral Supplements
Arguments against supplements
Toxicity
Life-threatening misinformation
Unknown needs
False sense of security
Other invalid reasons

73. 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
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74. 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.
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75. 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.
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76. 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.
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79. Vitamin And Mineral Supplements
Bioavailability
Antagonistic actions

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

81. Vitamin And Mineral Supplements
Regulation of supplements

82. An Example of a Supplement Label