water and fat soluble vitamins

too lazy to do each vitamin, just study the chart

fortified vs enriched food

• fortified foods have nutrients added that are not normally found in that food

• enriched food have nutrients added back that have been removed during proccessing

where are vitamins absorbed

about 40-90% are absorbed in small intestine

why are water soluble vitamins less toxic than fat soluble vitamins

less likely to be toxic due to being easily filtered and excreted by the kidney when in excess, however less stable and depletion in tissue may occur resulting in increase risk of deficiency; whereas fat soluble vitamins are able to be stored in the body in adipose tissue increasing risk of toxic build up and decrease risk of deficiency

two groups of B vitamins

those directly involved in energy metabolism pathways (thiamin, riboflavin, niacin, biotin and pantothenic acid) and there are those also involved in energy metabolism but have other primary roles (vitamin B6, folate, vitamin B12)

difference in water vs fat soluble vitamins in absorption

fat soluble vitamins require dietary lipids for absorption whereas water soluble vitamins require transport molecules or specific molecules in GI tract

what are the transport molecules of fat soluble vitamins

chylomicrons

Thiamin (B1) RDA and bio

• water soluble

• RDA of 1.1-1.2 mg/day; no toxicity or UL reported

• Bio: sensitive to heat, oxygen and low acid + anti thiamin factors

Thiamin (B1) uses and deficiency

• used in body for energy producing rxns that releases CO2 such as pyruvate to acetyl-CoA + synthesizes acetylcholine + synthesize ribose, a precursor of RNA

• deficiency results in Beriberi which is characterized by weakness, and neuro symptoms; which alcohol may be the cause and further complicate by liver damage; altering usage of other vitamins + Wernicke Korsakoff syndrome; neurologic syndrome may appear as well 

Thiamin (B1) supplementation

for increase energy, mental function and neuro symptoms

Riboflavin (B2) RDA and bio

• water soluble

• RDA: 1.1-1.3 mg/day; no toxicity or UL reported

• Bio: sensitive to light; hence milk cartons

Riboflavin (B2) uses and deficiency 

• used in the body for production of FAD/FADH/FMN + transfer electron to molecules and ECT + conversion of vitamins into active forms

• deficiency results in Ariboflavinosis; characterized by inflamed eyes, mouth, confusion and poor wound healing- related to inability to convert b6 into its active form + may be caused by alcohol usage

Riboflavin (B2) supplementation

for better skin health, support the eyes and increase energy

Niacin (B3) RDA and bio

• water soluble

• RDA: 14-16 mg/day

• toxicity presents as flushing, nausea, rash and tingling extremities

• UL is 35 mg/day

• Bio: needs amino acid tryptophan

Niacin (B3) uses and deficiency

• used in production of NAD/NADH/NADP/NADPH + transfer electrons to molecules and used as an electron transporter to generate ATP + widespread usage in the body

• deficiency is termed Pellagra; characterized by 3Ds- dermatitis, dementia, diarrhea; if not treated it lead to the 4th D- death

Niacin (B3) supplementation

increases energy

Biotin (B7) RDA and bio

• water soluble

• no RDA; AI is 30µg/day; no toxicity or UL reported

• Bio: in cooked eggs so that the enzyme avidin is eliminated as this binds tightly to biotin preventing its absorption 

Biotin (B7) uses and deficiency

• use as a co-enzyme to add COOH to a molecule + used in generation of molecules that goes into the citric cycle and glucose synthesis

• deficiency manifest symptoms of hair thinning and colour loss and in neuro symptoms such as depression, headache, weakness and flushing 

Biotin (B7) supplementation

treats brittle nails and hair loss

Pantothenic acid (B5) RDA and bio

• water soluble

• no RDA; AI of 5 mg/day; no toxicity or UL reported

• Bio: destroyed by heat and high and low acid concentration

Pantothenic acid (B5) uses and deficiency

• used as a part in Coenzyme A to make acetyl-COA + cholesterol synthesis

• deficiency is rare as it only shows when it is a multi-vitamin B deficiency, but s&s includes fatigue, insomnia and pain

Vitamin B6 RDA and bio

• water soluble

• RDA: 1.3-1.7 mg/day

• toxicity: nerve damage and numbness

• UL: 100 mg/day 

• Bioavailability: sensitive to light and heat and easily lost during processing 

Vitamin B6 uses and deficiency

• uses in amino acid metabolism such as deamination, transamination and glycogen metabolism + removed -COOH to synthesize neurotransmitters + used in productions of hemoglobin and WBC + used in conversion of tryptophan into niacin + used in production of myelination of neurons

• deficiency includes anemia, decrease antibodies, poor growth, skin lesions, tingling of extremities, confusion, depression and headache and seizures

Vitamin B6 supplementation

for older adults to increased immunity and decreased homocysteine levels which decreases risk of cardiovascular disease

Folate (B9) RDA and bio

• water soluble

• RDA: 400 µg DFE/day becoming 600 µg DFE/day

• toxicity can cover B12 deficiency

• UL is 1000 µg DFE/day

• bio: more readily absorbed in synthetic form compared to dietary folate due to the presence of glutamate chain which reduces absorption by 50% due to binding 

Folate (B9) uses and deficiency

• uses in the body for production of DNA nucleotides significant in DNA replication + significant in methylation of DNA to silence gene expression + significant in amino acid metabolism 

• deficiency can result in megablastic anemia due to inability of cells to divide, and neuronal tubal defects such as spina bifida and anencephaly and increased homocysteine level contributing to increase risk of cardiovascular disease 

Folate (B9) supplement

• to child bearing clients as neuronal tube defect is at increase risk before pregnancy is even identified (before 28 days gestation)

• fortification of food decreases deficiency in infants

Vitamin B12 RDA and bio

RDA: 2.4 µg/day, no toxicity or UL reported

Bio: exclusively in animals as this is found in fungi and bacteria, must be released from its bounds by pepsin and acidity of the stomach which will go through the intrinsic factor complex to be absorbed in the ilium. few is excreted so deficiency slowly builds

Vitamin B12 uses and deficiency

• used in the body for amino acid metabolism + replenishing folate + synthesis of methionine

• deficiency can be masked by high intake of folate + pernicious anemia due to inability to regenerate folate + atrophic gastritis may lead to decrease absorption due to reduced production of stomach acid + increases homocysteine levels= increased risk of cardiovascular disease + neuro symptoms include memory loss, disorientation, tingling and abnormalities in gait, if not fixed can lead to paralysis and death

Vitamin B12 supplementation

for elderly and vegan diets 

Vitamin C RDA and bio

• RDA: 75-90 mg/day

• toxicity includes diarrhea, nausea and abdominal cramps

• UL is 2000 mg/day

• bio: sensitive to heat, light and oxygen + gets deactivated by copper, iron or low-acid utensils

Vitamin C uses and deficiency 

• uses in the maintenance of connective tissue and crosslinking of collagen + as an antioxidant + synthesizes neurotransmitters, bile and hormones + significant in immunity + aides in iron absorption 

• deficiency can lead to scurvy which is the weakening of connective tissues resulting in poor wound healing, pin point vessels, and anemia due to reduced iron absorption + oxidative stress causing damage to DNA, cell membrane, proteins and mitochondria

Vitamin C supplementation

• potentially reducing duration of cold or risk of cancer

• decreases risk of CV disease due to anti-oxidant properties and bile production

Vitamin A RDA and bio

• fat soluble

• RDA: 700-900µg/day

• UL: 3000 µg/day for pre-formed 

• toxicity: headache, vomiting, hair loss, liver damage, skin changes, bone and muscle pain, fracture, birth defect

• bioavailability: must be broken down by enzymes and acid in the stomach and combines with bile and fatty acids to get absorbed + preformed vitamin is readily absorbed (70-90%) rather than pro vitamin A (Beta-carotene) which needs to get converted and loses vitamin A in the process + okay with heat but gets destroyed with light and oxygen 

Vitamin A uses and deficiency

• this is stored in the liver that needs to be with a retinol-binding protein to circulate to respective areas + an antioxidant + significant in eye sight for this replenishes retinal lose which is initially binded with opsin creating the rhodopsin complex that will get stimulated by light and send signal to the brain and break into its respective pieces; which the retinal either gets recycled or lost + controls the transcription and gene expression; retinoid acid binds to a protein receptor complex that will increase number of mRNA made which increases translation of that certain protein

• Deficiency includes night blindness, impaired gene expression and often latin americans, africans and asians are at high risk

Vitamin A supplementation

• golden rice (genetically modified rice with beta-carotene)

• provitamin are better in terms of handling toxicity as the body will stop absorption if at high levels

• retinoid acid used to treat acne, wrinkles and skin turnover 

vitamin D RDA and bio

• fat soluble

• RDA: 15-20 µg/day

• UL: 100 µg/day

• toxicity is calcium deposition in soft tissues, liver damage and growth retardation

• no bioavailability

vitamin D uses and deficiency

• gets converted by the uv radiation from cholesterol to vitamin D3 and activated by the liver by adding OH or hydroxyl group in carbon 25 and the kidney adding the same component to carbon 1 + we also get D3 from diet + vitamin D works with the parathyroid hormone to modulate calcium levels

• deficiency can result in rickets in children (bowed legs, bone pain, soft bone and tissues, etc.), breastmilk is deficient in vitamin d so supplementation is needed, for those having vegan diet and older adults who are at increased risk for deficiency and fractures such as osteomalacia in older adults resulting in bone pain and fractures

vitamin D supplementation

• infants to be breastfeed (mom must have as well) until they are able to consume diets with vitamin D

• those living at colder areas 40 degrees latitude above or below north and south respectively

• 50 years or older

• vegan diets

vitamin E RDA and bio

• RDA: 15 µg/day

• toxicity: inhibit vitamin K activity

• UL: 1000µg/day

• bio: sensitive to heat, light, oxygen and metal and much is lost during processing 

vitamin E uses and deficiency

• use in tandem with vitamin C as this has antioxidant properties, which it neutralizes a free radical by donating its electron and vitamin C replenishes this by donating its electron + also found in the lipid membranes and combined in chylomicrons to be transported and in the liver this is combined with VLDL for delivery

• deficiency can lead to neurological symptoms such as poor muscle coordination, loss of vision and weakness + newborns and premature infants are at increase risk since they get vitamin E during the last week of pregnancy from their mom and if mom is deficient they will be deficient as well + hence infants are increased risk of hemolytic anemia due to instability of RBC to hold its structure

vitamin E supplementation

marketed for increased sexual potency, decrease aging, decrease symptoms of PMS and menopause, alleviate weakness, hair growth and boos athletic performance and immunity

vitamin K RDA and bio

• AI: 90-120 µg/day without UL but toxicity is regards with drug to drug interactions with anticoagulants

• bio: found in the gut but not enough, sensitive to light and high and low acid

vitamin K uses and deficiency

• used as a cofactor for carboxylase modification of clotting factor 2, 7, 9, and 10, if not modified the clotting factors will not bind to the platelets and fibrin will not form

• Deficiency will lead to abnormal blood clotting and most common in infants due to not having bacteria in their GI to produce vitamin K and low transfer from mom to baby during pregnancy so injection <6h of birth is needed

vitamin K supplementation

• before surgeries

• for babies

• if too much vitamin K that it causes clotting that leads to stroke or MI, anticoags are given