KIN232 Vitamins and minerals

Difference between RDA and EAR (Estimated Average Requirement)

RDA: average daily intake level to meet requirements of 98% of healthy individuals in a specific group

EAR: average daily intake level to meet requirements of 50% if the population. Used to set RDAs

what is done when there is not enough evidence to set an RDA?

the Adequate Intake (AI) is used

is based on the average intake of healthy individuals. because they are healthy, it is assumed that they are consuming enough

Adequate Intake (AI)

set when there’s not enough evidence to make an RDA

created based off the avg intake of healthy individuals. because they are healthy, it is assumed that they are consuming enough

Tolerable upper intake level (UL)

what is it and why

the maximum daily intake that probably won’t cause harm in almost all people in the population

helps prevent nutrient toxicity

vitamin facilitating energy production

B-vitamins (convert macros into energy)

mineral facilitating energy production

magnesium: involved in producing ATP

minerals supporting muscle contraction and relaxation

calcium, magnesium, potassium

vitamin helping to build structures

Vitamin C: is complementary to collagen, meaning it helps take it in

minerals helping to build structures (bone in this case)

calcium, phosphorus, and magnesium

vitamins protecting cells from damage

antioxidants - like vitamin C

mineral protecting cells from damage

zinc - protects against oxidative stress

vitamin supporting RBC function

Folate - helps produce RBCs

mineral supporting RBC function

Iron

Vitamins supporting immune health

vitamin C and D

minerals supporting immune health

zinc, iron, and selenium all help produce immune cells

vitamin supporting skin health

vitamin E protects against oxidative damage

mineral supporting skin health

zinc

vitamins essential for DNA synthesis

folate and B12

mineral promoting DNA synthesis

Zinc

roles of zinc

protect cells against oxidative stress

immune support

skin health (skin cell division and repair)

immune support (production of immune cells)

DNA synthesis

when to be concerned about deficiencies

restrictive or repetitive eating

poor quality foods

vegetarians and vegans

Irritable bowel disease

GI system surgery or removal

pregnancy

excessive regular consumption

physical signs of deficiency or toxicity

fatigue/weakness

frequent illness/infection

skin changes

hair loss

digestive issues

cognitive changes

poor wound healing

in addition to physical signs and symptoms, what tools are used to complete a clinical picture of deficiency or toxicity

blood or urine analysis for direct nutrient levels

epidemiological data for a population-level perspective

dietary tools to monitor intake but not always reliable

Biochemical status marker for vitamin A

Plasma Retinol

• only shows when liver stores are severely depleted or in excess

• RBP can be used but is skewed by inflammation and malutrition

biochemical status marker for vitamin C

fasting plasma or serum ascorbic acid for acute status, leukocyte ascorbic acid for tissue stores

problem: cutoff for deficiency not well defined

biochemical status marker of Vitamin D

Serum 25

calcium biochemical status marker

24hr urine analysis

vitamin C (ascorbic acid) protects

immune system fxn by stimulating the production of WBC

strengthens blood vessel walls and helps prevent bleeding and bruising by supporting capillary integrity

health of skin and gums

vitamin c as an antioxidant

donates an electron to neutralize free radicals without becoming reactive itself

helps reduce oxidative stress and inflammation, thus protecting against chronic diseases like CVD and some cancers

vitamin C helps build

collagen to support wound healing

cartilage and bone formation, helping tissue repair and growth

vitamin C enhances the absorption of

non heme iron (plant based) by converting it into an easier form to absorb

sources of vitamin c

kiwi

grapefruit

oranges

strawberries

peaches

vitamin c RDA

75mg/day for women

90mg/day for men

vitamin c for smokers

need an extra 35mg daily (women 110, men 125)

pregnant and lactating vitamin c needs

pregnant = 85mg/day

lactating = 120mg/day

how much of vitamin c is absorbed from food sources

70-90%

UL of vitamin C

2000mg/day

side effects of high vitamin c supplementation

mild diarrhea and upset stomach

vitamin B12 functions

RBC formation

Neurological functioning

DNA synthesis

vitamin b12 and RBC formation

needed for healthy RBCs, helps prevent megaloblastic anemia

b12 and neurological functioning

supports myelin sheath formation, crucial for nerve transmission and brain health

helps maintain cognitive function and mental health

b12 and DNA synthesis

involved in this and cell division, both needed for tissue growth and repair

b12 storage

water soluble but stored in the liver for years

b12 sources

mostly animal products

salmon, eggs, yogurt, some nutritional yeast

b12 deficiency

more common in vegans

requires intrinsic factor to absorb in ileum, this is produced less in old age

high folate intake can mask anemia caused by b12 deficiency

should be examined in depression

malabsorption issues can hinder absorption and lead to deficiencies

can cause anemia and irreversible nerve damage

b12 RDA

2.4mcg/day

common b12 supplementation dose

500mcg/day

Vitamin D functions

Bone health and reduced fracture risk

cell growth and muscle function

healthy immune system

CV health

cancer prevention

Mental health

causes of vitamin d deficiency

geographical location

season and sunlight exposure from being inside

low skin exposure (clothing and sunscreen)

skin pigmentation

high body fat levels

age

health conditionsw

why does weight impact vitamin d

high body fat reduces bioavailability

is fat soluble so can be stored there, not reaching bloodstream for use

obesity associated w lower levels of circulating vitamin D

insufficient levels of vitamin D vs deficiency

insufficient is less than 50nmol/L

deficiency is less than 30nmol/L

vitamin D supplementation health Canada

600IU/day

vitamin D supplementation endocrine society

1500 to 2000IU/day

vitamin D toxicity

hypercalcemia, hypercalciuria, kidney stones, soft tissue calcificationt

two types of vitamin A

preformed vitamin A (retinol) - animal based

• active form of vitamin A that can be used directly for vision immune function and cell growth

provitamin A (carotenoids) - plant based

• precursors to vitamin A

functions of vitamin A

Vision - allow retina to adapt to low light

immune function - enhances response and helps maintain integrity of skin and mucous membranes

cell growth and differentiation - growth and repair of cells, esp skin, gut lining, and resp system

antioxidant - protect cells from oxidative stress

Vitamin A deficiency

dry eyes

increased infection risk

poor night vision

stunted growth and development in children

Signs and symptoms of vitamin A toxicity

dry skin, cracks at corners of mouth, muscle and joint pain. fatigue, depression, abnormal liver tests

Vitamin E function

Antioxidant - especially good at protecting polyunsaturated fats from lipid per oxidation which could cause cell damage or death

immune system - enhances response, supports immune cell function, modulate inflammation and prevent excessive immune response that lead to chronic diseases

cell signalling - maintains cell communication to regulate cell growth, differentiation, and programmed cell death

vasodilation - to help reduce risk of CVD

Vitamin E RDA

15mgv

vitamin E toxicity

rare, excessive bleeding

up to 1000mg tolerated but not recommended

Vitamin K1 and 2

K1 - green leafy veg, converted to K2 by bacteria in GI tract. Blood clotting

K2 - animal livers and fermented foods - bone health, kidney health, heart and CV health (due to regulation of calcium)

vitamin K deficiency

bleeding and hemorrhage

decreased bone mineralization and osteoporosis

vitamin needs with exercise

important for oxygen transport, immune system, bone density, quenching excess free radicals

how to meet vitamin needs

increase healthy fats (salmon)

consume at least 3 veg and 2 fruit (at least 1 veg should be green)

eat the rainbow

steam vegetables

functions of iron

oxygen transport and storage

energy metabolism

immune function

cognitive function and brain health

growth and development

DNA synthesis and cell division

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how iron helps oxy transport and storage

iron is key part of Hb and Mb which transport O2

oxygen carrying component of blood

how iron supports energy metabolisk

essential part of ETC in mitochondria - helps facilitate ATP production through oxidative phosphorylation

how iron supports immune function

needed for development of immune cells

how iron supports cog function and brain health

involved in neurotransmitter synthesis

needed to maintain cog function, concentration and memory

how iron supports growth and development

necessary for fetal development of RBC and brain function

dietary RDA of iron

8mg males 18mg females

iron absorption boosted by

vitamin c

iron absorption reduced by

calcium, grains, dark leafy greens, teas and coffees

who is at risk for iron deficiency

menstruating females

vegans and vegetarians

people with GI diseases

restricted eaters

high performance athletes

iron needs for vegans and vegetarians

80% higher than average pop

iron needs for high performance athletes

30-70% higher

iron deficiency results in

anemia - RBC or Hb levels not enough to meet o2 carrying needs

can see poor concentration, general weakness, dry mouth, hair loss, fatigue, irritability, headache

iron deficiency levels

serum ferritin less than 30 (last 8wks intake)

Hb less than 120g for women 130 for men (daily intake)

side effects of iron supplementation

GI upset and constipation

zinc functions

immune system - maintain skin integrity, defend against pathogens, promote wound healing

iron metabolism

carb protein and fat metabolism

taste and smell

growth and development

protect cells from oxidative damage and reduce inflammation

zinc RDA

8mg females 11mg males

zinc sources

animal proteins are best

plant foods contain but often contain phytate which inhibits absorption

phytate

inhibits absorption of zinc

how to increase bioavailability of zinc in plant sources

soaking, sprouting, and fermenting

zinc deficiency causes

mainly stunted growth (kids)

also, hair loss, diarrhea, eye nd skin lesions, poor appetite, delayed sexual maturation

zinc toxicity

more than 40mg/day for prolonged use

results in suppressed immune system, GI symptoms, copper deficiency, poor neurological health

calcium functions

bone and teeth health

muscle contraction

nerve transmission

blood clotting

hormonal secretion

cell signalling

how calcium supports bone health

essential for development maintenance and density of bones and teeth (structural integrity)

calcium and muscle contraction

enables the interaction of actin and myosin, facilitating movement

calcium and nerve transmission

vital for release of neurotransmitters at synapses →allows for effective communication bw nerve cells

calcium and blood clotting

key role in blood coagulation cascade, needed for formation of clots

calcium and hormones

involved in secretion of hormones such as insulin

calcium and cell signalling

acts as a secondary messenger (intracellular messenger)

calcium RDA

1000mg

calcium supplements are best absorbed…

500mg at a time

calcium toxicity

hypercalcemia - nausea, vomiting, confusion, fatigue, and kidney stones

constipation

calcium UL

2500mg

electrolytes

salts that disassociate into ions when dissolved in solution

allows solution to conduct electricity

functions of electrolytes

fluid balance - regulating hydration levels and osmotic pressures

acid-base balance - essential for proper metabolic function

signal transmission - transmit signals in nervous system and are involved in hormonal regulation