vitamins & minerals

vitamins

substances needed by cells to encourage specific chemical runs that take place in the cell

fat-soluble vs. water-soluble

fat-soluble vitamins

vitamin A (retinol), vitamin D (cholecalciferol), vitamin E (alpha-tocopherol), vitamin K (Menadione)

vitamin A/retinol RDA

adult males: 900mcg/day (3000 IU)

adult females: 700 mcg/day (2300 IU)

athletes: 700-900 mcg/day

vitamin A deficiency

xerophthalmia: night blindness

vitamin A supplements

ingredients: retinol and/or beta-carotene

UL: 10000 IU

vitamin A toxicity

hypervitaminosis S/S

vitamin D/cholecalciferol RDA

1-70 yrs: 15 mcg (600IU)

>70: 20 mcg (800 IU)

UL (>9 years): 100 mcg (1000 IU)

vitamin D deficiency

rickets

osteomalacia

need calcium too

vitamin D supplementation

UV light therapy

vitamin D toxicity

risk factor for kidney stones w/ calcium

hypervitaminosis S/S—nausea, vomiting, organ failure

vitamin D bottom line

rich diet

indoor/higher latitude athletes at greater risk for deficiency

assess serum levels before supplementing

vitamin E (alpha-tocopherol) RDA

adults: 15 mg (23IU)

UL: 1000 mg/day (1500 IU)

vitamin E function

antioxidant

vitamin E food sources

polyunsaturated vegetable oils (corn, soybean), almonds, peanuts, etc.

vitamin E deficiency

from not eating enough fat

enrichment

return vitamins and minerals to food that was lost during food processing

fortification

add vitamins/minerals to food for purpose of reducing risk of developing vitamin deficiency associated w/ health problems

vitamin K DRI

adult males: 120 mcg/day

adult females; 90 mcg

UL: none

vitamin K functions

bone mineralization, blood clotting

vitamin K food sources

leafy green veggies

vitamin K supplementation

more research needed

vitamin K toxicity

no UL

warfarin: intake should be consistent, not necessarily reduced

water-soluble vitamins

vitamin B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12 (cobalamin), B5 (pantothenic acid), B7 and H (biotin), C (ascorbic acid), folate (folic acid)

vitamin B1 (thiamin) RDA

adult males: 1.2 mg/day

adult females: 1.1 mg/day

vitamin B1 deficiency

beriberi (wet vs. dry): wet=CV function effect, dry=NMSK effect; confusion, edema

tingling in arms & legs

nausea, vomiting

low appetite

irritability

blurred vision

fatigue

delirium

alcoholics often deficient

vitamin B functions

coenzymes in energy processes

vitamin B1 food sources

plant and animal foods, enriched foods, legumes

vitamin B ergogenic effects

used in energy processes, so could be effective in increasing one’s energy but not necessarily

vitamin B2 (riboflavin) RDA

adult males: 1.3 mg

adult females: 1.1 mg

UL: none

vitamin B2 food source

milk

vitamin B2 deficiency

ariboflavinosis: tongue inflammation, dry cracks around corners of mouth, confusion, headache, dry scaly skin

vitamin B3 (niacin) RDA

adult males: 16 mg/day

adult females: 14 mg/day

UL: 35 mg/day

vitamin B3 deficiency

dermatitis, diarrhea, dementia

unlikely bc body can convert this vitamin from excess tryptophan

vitamin B3 food sources

lean meats, organ meats, fish, poultry, enriched foods

vitamin B3 functions

energy metabolism and serum cholesterol (lower LDL, raise HDL)

vitamin B3 toxicity

flushing on face/hands, tingling

vitamin B6 (pyridoxine) DRI

ages 19-50: 1.2 mg/day

males >50: 1.7 mg/day

females >50: 1.5 mg/day

vitamin B6 functions

energy metabolism, protein metabolism

vitamin B6 food sources

meat, poultry, fish, wheat germ, brown rice, eggs

vitamin B6 deficiency

seen in alcoholics

skin disorders, lack of energy, epileptic seizures

vitamin A function

support immune system and bone health

vitamin A food sources

animal sources (liver), dark green leafy vegetables and orange vegetables

vitamin B12 (cobalamin) RDA

adults: 2.4 mcg/day

UL: none

vitamin B12 functions

coenzyme in DNA synthesis

works w/ folic acid

involved in create and develop RBCs

vitamin B12 food sources

animal products only

vitamin B12 deficiency

anemia

vitamin B12 ergogenic effects

does not improve VO2max

folate (folic acid) RDA

adult males: 400 mcg/day

adult females: 400 mcg/day

pregnancy: 600 mcg/day

lactation: 500 mcg/day

UL: 600-1000 mcg/day

folate functions

DNA formation, maintaining RBCs

role in spina bifida

folate food sources

“foliage” foods—green leafy vegetables

poultry, seafood, legumes, papaya

folate deficiency

deficient mothers→incr risk of spina bifida in child

all grains fortified w/ this

folate toxicity

nausea, vomiting, diarrhea

vitamin B5 (pantothenic acid) DRI

adult: 5mg/day

UL: none

vitamin B5 food sources

natural plant/animal foods

vitamin B5 deficiency

headache, cognitive issues

biotin (vitamin B7, H) DRI

adults: 30 mcg/day

UL: none

biotin functions

creating glucose, fatty acids, energy metabolism

biotin food sources

organ meats, egg yolks, green leafy veggies, legumes

biotin deficiency

fatigue, muscle pain, dermatitis

vitamin C (ascorbic acid) RDA

adult males: 90 mg/day

adult females: 75 mg/day

UL: 2000 mg/day

vitamin C functions

immune function, antioxidant

vitamin C food sources

citrus, green leafy veggies, milk, meat (some but not a lot)

vitamin C deficiency

scurvy: bleeding gums/skin

vitamin C supplementation

does not necessarily prevent illness, illness does not mean deficiency

calcium functions

bone health, growth and development, blood formation and clotting, nerve impulses, cell metabolism

phosphorus functions

cell metabolism, bone health, growth and development

magnesium functions

cell metabolism

fluoride functions

bone health

manganese functions

bone health, antioxidant

zinc functions

growth and development

antioxidant

iron functions

blood formation and clotting

copper functions

blood formation and clotting, antioxidant

sodium functions

nerve impulses, ion balance in cells

potassium functions

nerve impulses, ion balance in cells

chloride functions

nerve impulses, ion balance in cells

selenium functions

antioxidant

calcium RDA

adult 19-50: 1000 mg/day

females >51: 1200 mg/day

males >70: 1200 mg/day

UL: 2000-2500 mg/day

calcium food sources

milk, dairy, small bone fish (sardines, canned salmon), dark green leafy veggies, tofu

bioavailability—body regulates well

calcium deficiency

rickets, osteoporosis

need vitamin D to absorb

osteoporosis

compromised bone strength that increases susceptibility to fx

complex, multifactorial disease

food and dietary supplement play 1 important role

peak bone mass at 30

indications for nutrition consult

DEXA indicating osteoporosis/penia

hx or presence of fragility fx

long term glucocorticoid steroid therapy

presence of risk factors

medical conditions associated w/ osteoporosis

medication for prevention/tx of osteoporosis

calcium supplementation

calcium carbonate, calcium citrate, calcium lactate, calcium glucose the

50-600 mg tablets

smaller, more freq doses to max absorption combined w/ meals

excessive→interfere w/ iron, zinc

iron RDA

adult men: 8 mg/day

women 19-50: 18 mg/day

UL: 45 mg/day

iron food sources

heme— from animal foods, body absorbs more

non heme—from plant foods

red meat

vitamin C helps absorb

s/s of iron deficiency anemia

decr work performance & excs tolerance

fatigue, anorexia

abnormal cognitive development in children

growth abnormalities, epithelial disorders, reduction in gastric acidity

restless leg syndrome

reduced immunocompetence

glossitis, koilonychia

iron supplementation

improves IDA

debatable for deficiency w/o anemia

no benefit otherwise

labeling requirements for supplements

statement of identify (ex. ginseng)

net quantity of contents (ex. 60 tablets)

structure-function claim & statement

directions for use

supplement facts panel (serving size, amt, active ingredients)

other ingredients in descending order or predominance and by common name or proprietary blend

name and place of manufacturer/packer/distributor