Essential Nutrients

Vitamins

• Nutrients that can’t be synthesized in the body in sufficient quantities

• Must be obtained THROUGH DIET

• Two types: fat soluble vs water soluble

Fat Soluble Vitamins

• A, D, E K

• Stored in the body (fat).

• Toxicity risk with over-supplementation/exposure.

Vitamin A

• 90% of the body’s supply is in the liver

• Function: eyes, growth and reproduction, tooth/bone development

• Safety:

  • Vitamin A Deficiency: night blindness, dry eye

  • Hypervitaminosis A: headache, nausea, vomiting, diplopia (double-vision)

  • Pregnancy: DON’T TAKE if pregnant, child-bearing, breast-feeding. Caution even w/skin products.

Vitamin D

• Types:

  • Cholecalciferol (D3): made in skin and animal foods (PREFERRED FORM)

  • Ergocalciferol (D2): plants & fungi

• Function: acts as vitamin and hormone (calcitriol), maintains homeostasis of Ca+ levels, proper formation of bone.

• Safety: high doses = kidney stones.

• Dosing: take if have poor diet or poor sunlight exposure.

Vitamin E

• Function: ANTIOXIDANT; hair/nail growth.

• Limited use for oral supplementation.

Vitamin K

• Types:

  • K1: leafy greens

  • K2: gut bacteria & FERMENTED foods

• Function: clotting (K1), bone materialization (K2).

• Safety: WARFARIN — be careful taking it w/this.

• Dosing: Neonates/babies/infants get a dose at birth.

Water Soluble Vitamins

• B, C

• NOT stored in the body.

• Excessive amounts are excreted via urine.

Thiamine (B1)

• All B-vitamins have POOR ORAL USAGE, better to use IV’s.

• Function: used in ALCOHOL USE DISORDER.

• Safety: neuromuscular symptoms, Wernicke’s encephalopathy.

Niacin (B3)

• Function: ↓ lipids (TG/LDL), ↑ HDL; historically used for hyperlipidemia (not used anymore; poorly tolerated).

• Safety:

  • Deficiency: dermatitis, diarrhea, dementia (three D’s).

  • Flushing, headache, GI effects, hepatotoxicity.

Pyridoxine (B6)

• Nausea/vomiting of PREGNANCY (w/doxylamine)

• Safety:

  • Deficiency: ↓ peripheral neuropathy.