Health and Wellness through Nutrition: Water-Soluble Vitamins and Choline

Vitamin C Function: 

Vitamin C Recommended Intake, M and W: 90 and 75 mg/day

Vitamin C Smoker Consideration Recommended Intake, M and W: 125 and 110

Vitamin C UL and Toxicity: 2000 mg, diarrhea

Vitamin C Food Sources: Citrus, Kiwi, Tomatoes, Melons, Strawberries, Dark Leafy Vegetables, Chili Peppers, Cabbage, Broccoli, Chard, Green and Red Peppers, Potatoes

Vitamin C Deficiency Signs: Scurvy. Tissue Bleeding, Joint Bleeding, Fractures, Poor Wound Healing, Bleeding Gums, Tooth Loss

Vitamin C Function: 

Vitamin C Recommended Intake, M and W: 90 and 75 mg/day

Vitamin C Smoker Consideration Recommended Intake, M and W: 125 and 110

Vitamin C UL and Toxicity: 2000 mg, diarrhea

Vitamin C Food Sources: Citrus, Kiwi, Tomatoes, Melons, Strawberries, Dark Leafy Vegetables, Chili Peppers, Cabbage, Broccoli, Chard, Green and Red Peppers, Potatoes

Vitamin C Deficiency Signs: Scurvy. Tissue Bleeding, Joint Bleeding, Fractures, Poor Wound Healing, Bleeding Gums, Tooth Loss

Vitamin C is involved in Collagen Synthesis, Vital in Tissues of mesodermal origin, and many ascorbic acid-dependent enzymes assist in collagen formation

Vitamin C is involved in Collagen Synthesis, Vital in Tissues of mesodermal origin, and many ascorbic acid-dependent enzymes assist in collagen formation

Vitamin C (metabolism role) plays a role in active tissues like the adrenals, brain, kidneys, liver, pancreas, thymus, and spleen

Some enzymes require it to carry out various functions:

Conversion of norepinephrine to epinephrine, carnitine synthesis (involved in extracting energy from fatty foods), oxidation of phenylalanine and tyrosine, metabolism of tryptophan and folate/B9, maturation of some bioactive neural and endocrine peptides, absorption of iron

Vitamin C (metabolism role) plays a role in active tissues like the adrenals, brain, kidneys, liver, pancreas, thymus, and spleen

Some enzymes require it to carry out various functions:

Conversion of norepinephrine to epinephrine, carnitine synthesis (involved in extracting energy from fatty foods), oxidation of phenylalanine and tyrosine, metabolism of tryptophan and folate/B9, maturation of some bioactive neural and endocrine peptides, absorption of iron

Vitamin C is an antioxidant. Prevents the body from damage caused by free radicals, which can lead to oxidative distress. Which is associated with an increased risk of inflammatory disease, alzheimer’s, cancer, and heart disease

Vitamin C is an antioxidant. Prevents the body from damage caused by free radicals, which can lead to oxidative distress. Which is associated with an increased risk of inflammatory disease, alzheimer’s, cancer, and heart disease

Vitamin C is oxidized when exposed to air and heat. It is not stable in alkaline mediums like baking soda.

Vitamin C is oxidized when exposed to air and heat. It is not stable in alkaline mediums like baking soda.

Thiamin/B1 Function: Includes incorporation of coenzyme thiamin pyrophosphate, which takes part in metabolic reactions that provide the body with energy in the form of ATP (various systems depend on this role B1 plays)

Thiamin/B1 Recommended Intake, M and W: 1.2 mg/day, 1.1 mg/day. Needs increase during pregnancy, lactation, fever.

Thiamin/B1 UL and Toxicity: None reported.

Thiamin/B1 Deficiency Signs: Affects energy availability in body because of role in ATP generation. 

GI: Constipation, indigestion, poor appetite

Nervous: Decreased reflexes and alertness, apathy, fatigue, irritability, nerve irritation

Beriberi: paralyzing disease associated with chronic deficiency. People with beriberi typically too ill to do anything. chronic alcoholism and poor diet causes, especially in developing countries.

Alcohol-Induced Thiamin Deficiency: Associated with Wernicke’s Encephalopathy (brain disorder that affects mental alertness, short term memory, and muscle coordination)

Thiamin/B1 Food Sources: Dietary sources preferred to supplemental. Yeast, Pork, Legumes, and Whole/Enriched grains

Thiamin Stability: Not stable in high heat or in neutral or alkaline environments. Water soluble.

Thiamin/B1 Function: Includes incorporation of coenzyme thiamin pyrophosphate, which takes part in metabolic reactions that provide the body with energy in the form of ATP (various systems depend on this role B1 plays)

Thiamin/B1 Recommended Intake, M and W: 1.2 mg/day, 1.1 mg/day. Needs increase during pregnancy, lactation, fever.

Thiamin/B1 UL and Toxicity: None reported.

Thiamin/B1 Deficiency Signs: Affects energy availability in body because of role in ATP generation. 

GI: Constipation, indigestion, poor appetite

Nervous: Decreased reflexes and alertness, apathy, fatigue, irritability, nerve irritation

Beriberi: paralyzing disease associated with chronic deficiency. People with beriberi typically too ill to do anything. chronic alcoholism and poor diet causes, especially in developing countries.

Alcohol-Induced Thiamin Deficiency: Associated with Wernicke’s Encephalopathy (brain disorder that affects mental alertness, short term memory, and muscle coordination)

Thiamin/B1 Food Sources: Dietary sources preferred to supplemental. Yeast, Pork, Legumes, and Whole/Enriched grains

Thiamin Stability: Not stable in high heat or in neutral or alkaline environments. Water soluble.

Riboflavin/B2 is a 5-carbon monosaccharide that contains ribose and yellow-green fluorescent pigment

Riboflavin/B2 active in 2 coenzyme forms: flavin adenine dinucleotide and flavin mononucleotide. Both required for macronutrient metabolism to produce ATP.

Additional functions include convertin amino acid tryptophan to niacin (B3), retinal to retinoic acid, and synthesizing the active form of folate (B9)

Riboflavin/B2 is a 5-carbon monosaccharide that contains ribose and yellow-green fluorescent pigment

Riboflavin/B2 active in 2 coenzyme forms: flavin adenine dinucleotide and flavin mononucleotide. Both required for macronutrient metabolism to produce ATP.

Additional functions include convertin amino acid tryptophan to niacin (B3), retinal to retinoic acid, and synthesizing the active form of folate (B9)

Riboflavin/B2 Function: 

Recommended Intake related to total energy requirements for age, body size, metabolic rate, and growth. M and W: 1.3 and 1.1 mg/day

Riboflavin/B2 UL and Toxicity: N/A

Riboflavin/B2 Food Sources: Found in wide variety of food. Destroyed by exposure to light, so milk usually stored in plastic or cardboard boxes rather than glass. Each serving of milk contains 0.5mg riboflavin. Enriched grains, almonds, and soybeans are also good sources.

Riboflavin/B2 Deficiency Signs: Most apparent in areas of the body that undergo rapid degeneration. Cracked corners of lips, swollen red tongue, burning itching tearing eyes, scaly and greasy dermatitis.

Aribofavinosis: rare riboflavin deficiency characterized by tissue inflammation and breakdown and poor wound healing

Riboflavin/B2 Function: 

Recommended Intake related to total energy requirements for age, body size, metabolic rate, and growth. M and W: 1.3 and 1.1 mg/day

Riboflavin/B2 UL and Toxicity: N/A

Vitamin C Food Sources: Found in wide variety of food. Destroyed by exposure to light, so milk usually stored in plastic or cardboard boxes rather than glass. Each serving of milk contains 0.5mg riboflavin.

Riboflavin/B2 Deficiency Signs: Most apparent in areas of the body that undergo rapid degeneration. Cracked corners of lips, swollen red tongue, burning itching tearing eyes, scaly and greasy dermatitis.

Aribofavinosis: rare riboflavin deficiency characterized by tissue inflammation and breakdown and poor wound healing

Niacin/B3 Function: Plays role as part of 2 coenzymes nicotinamide adenine nucleotinide (required for macronutrient metabolism to create ATP. Similar to coenzymes containin thiamin and riboflavin) and nicotinamide adenine dinucleotide phosphate (involved in DNA repair and steroid hormone (angiotensin II hormone synthesis). 

Niacin/B3 Recommended Intake influenced by age, growth, pregnancy, pregnancy lactation, tissue trauma, body size, physical activity. M and W generally: 16 and 14 mg/day. Total requirements stated in NE (niacin equivalents) because the body can make up some from tryptophan in addition to food intake. approximately 60 mg of tryptophan can yield 1mg of niacin/B3.

Niacin/B3 UL and Toxicity: 35mg/day based on skin flushing caused by high supplemental intake. No evidence exists of adverse effects from consuming food sources of niacin. Medications most common source of toxicity (such as those to treat cholesterol). Symptoms include reddened flush on skin of the face, arms, and chest, accompanied by burning, tingling, and itching.

Niacin/B3 Food Sources: Meat, Poultry, Fish, Enriched and Whole Grain Bread, Peanuts

Niacin Deficiency Signs: Weakness, poor appetite, indigestion, and disorders of skin and nervous system.

Pellagra: Deficiency disease characterized by Diarrhea, Dermatitis, Dementia, Death

Niacin/B3 Function: Plays role as part of 2 coenzymes nicotinamide adenine nucleotinide (required for macronutrient metabolism to create ATP. Similar to coenzymes containin thiamin and riboflavin) and nicotinamide adenine dinucleotide phosphate (involved in DNA repair and steroid hormone (angiotensin II hormone synthesis). 

Niacin/B3 Recommended Intake influenced by age, growth, pregnancy, pregnancy lactation, tissue trauma, body size, physical activity. M and W generally: 16 and 14 mg/day. Total requirements stated in NE (niacin equivalents) because the body can make up some from tryptophan in addition to food intake. approximately 60 mg of tryptophan can yield 1mg of niacin/B3.

Niacin/B3 UL and Toxicity: 35mg/day based on skin flushing caused by high supplemental intake. No evidence exists of adverse effects from consuming food sources of niacin. Medications most common source of toxicity (such as those to treat cholesterol). Symptoms include reddened flush on skin of the face, arms, and chest, accompanied by burning, tingling, and itching.

Niacin/B3 Food Sources: Meat, Poultry, Fish, Enriched and Whole Grain Bread, Peanuts

Niacin Deficiency Signs: Weakness, poor appetite, indigestion, and disorders of skin and nervous system.

Pellagra: Deficiency disease characterized by Diarrhea, Dermatitis, Dementia, Death

Niacin/B3 Food Sources: Meat, Poultry, Fish, Enriched and Whole Grain Bread, Peanuts

Niacin Deficiency Signs: Weakness, poor appetite, indigestion, and disorders of skin and nervous system.

Pellagra: Deficiency disease characterized by Diarrhea, Dermatitis, Dementia, Death

Niacin/B3 Recommended Intake influenced by age, growth, pregnancy, pregnancy lactation, tissue trauma, body size, physical activity. M and W generally: 16 and 14 mg/day. Total requirements stated in NE (niacin equivalents) because the body can make up some from tryptophan in addition to food intake. approximately 60 mg of tryptophan can yield 1mg of niacin/B3.

Niacin/B3 UL and Toxicity: 35mg/day based on skin flushing caused by high supplemental intake. No evidence exists of adverse effects from consuming food sources of niacin. Medications most common source of toxicity (such as those to treat cholesterol). Symptoms include reddened flush on skin of the face, arms, and chest, accompanied by burning, tingling, and itching.

Niacin/B3 Food Sources: Meat, Poultry, Fish, Enriched and Whole Grain Bread, Peanuts

Niacin Deficiency Signs: Weakness, poor appetite, indigestion, and disorders of skin and nervous system.

Pellagra: Deficiency disease characterized by Diarrhea, Dermatitis, Dementia, Death

Pyroxidine/B6 Function: Collectively refers to group of 6 related compounds of which pyridoxal 5’phosphate is the metabolically active form that performs its functions. Functions include protein metabolism, carb and fat metabolism, amino acid absorption and in many cell reactions that involve amino acids, neurotransmitter synthesis taking part in the brain and CNS, synthesis of heme for hemoglobin, niacin formation from tryptophan and ATP production

Pyroxidine/B6 Function: Collectively refers to group of 6 related compounds of which pyridoxal 5’phosphate is the metabolically active form that performs its functions. Functions include protein metabolism, carb and fat metabolism, amino acid absorption and in many cell reactions that involve amino acids, neurotransmitter synthesis taking part in the brain and CNS, synthesis of heme for hemoglobin, niacin formation from tryptophan and ATP production

Pydridoxine/B6 Recommended Intake dependent on sex and age. Men and women between 19 and 50: 1.3 mg/day…Men and Women above 50: 1.7 and 1.5 mg/day. Varies in response to protein intake and utilization.

Pydridoxine/B6 Recommended Intake dependent on sex and age. Men and women between 19 and 50: 1.3 mg/day… Men and Women above 50: 1.7 and 1.5 mg/day

Pyridoxine/B6 Deficiency: Deficiency of pyridoxine causes abnormal CNS function with hyperirritability, neuritis, and possible convulsions. One cause of microcytic hypochromic anemia (tiny red blood cells), due to its requirement for heme synthesis, part of hemoglobin.

Pyridoxine/B6 Deficiency: Deficiency of pyridoxine causes abnormal CNS function with hyperirritability, neuritis, and possible convulsions. One cause of microcytic hypochromic anemia (tiny red blood cells), due to its requirement for heme synthesis, part of hemoglobin.

Pyridoxine/B6 UL and Toxicity: 100 mg/day. High doses from food does not result in adverse effects. Large supplemental doses can cause uncoordinated movement and nerve damage.

Pyridoxine/B6 UL and Toxicity: 100 mg/day. High doses from food does not result in adverse effects. Large supplemental doses can cause uncoordinated movement and nerve damage.

Pyridoxine/B6 Recommended food sources: Liver and kidney meats, enriched and whole grains, limited amounts in legumes

Pyridoxine/B6 Recommended food sources: Liver and kidney meats, enriched and whole grains, limited amounts in legumes

Folate function: class of molecules derived from folic acid from plants and animals. Converted to and functions as coenzyme tetrahydrafolic acid (TH4). Most stable form of folate not found in food.

TH4 participates in cell division, synthesis of amino acid glycine (required for heme synthesis for hemoglobin), participates in reduction of blood homocysteine concentration (an amino acid needed to synthesize cysteine), and indirectly in gene expression. hyperhomocysteinemia seen  in heart disease, but unsure if cause or effect.

Folate function: class of molecules derived from folic acid from plants and animals. Converted to and functions as coenzyme tetrahydrafolic acid (TH4). Most stable form of folate not found in food.

TH4 participates in cell division, synthesis of amino acid glycine (required for heme synthesis for hemoglobin), participates in reduction of blood homocysteine concentration (an amino acid needed to synthesize cysteine), and indirectly in gene expression. hyperhomocysteinemia seen  in heart disease, but unsure if cause or effect.

Folate recommended intake: 400 mcg/day of dietary folate equivalents. (bioavailability different from naturally occuring food for supplements). Women capable of pregnancy to take 400 mcg/day of synthetic in addition to natural. Allowances vary based on deficiency, pregnancy, adolescents, older adults

Folate recommended intake: 400 mcg/day of dietary folate equivalents. (bioavailability different from naturally occuring food for supplements). Women capable of pregnancy to take 400 mcg/day of synthetic in addition to natural. Allowances vary based on deficiency, pregnancy, adolescents, older adults

Folate toxicity: Excessive can mask Vitamin B12 deficiency, which can lead to nerve damage. UL is 1000 mcg/day. No toxicity associated with foods has been observed

Folate toxicity: Excessive can mask Vitamin B12 deficiency, which can lead to nerve damage. UL is 1000 mcg/day. No toxicity associated with foods has been observed

Folate deficiency: Impairment to DNA and RNA synthesis and affects rapidly dividing cells such as the skin, GI cells, and blood cells in marrow. megaloblastic macrocytic anemia results when red blood cells cannot divide, resulting in large and immature erythrocytes. If untreated, symptoms can progress to weakness, depression, and neuropathy. Poor growth in children can occur. Spina bifida and anencephaly are two neural tube defects that can occur, cause unknown. But adequate stores of folic acid before pregnancy and during gestation reduce this.

Folate deficiency: Impairment to DNA and RNA synthesis and affects rapidly dividing cells such as the skin, GI cells, and blood cells in marrow. megaloblastic macrocytic anemia results when red blood cells cannot divide, resulting in large and immature erythrocytes. If untreated, symptoms can progress to weakness, depression, and neuropathy. Poor growth in children can occur. Spina bifida and anencephaly are two neural tube defects that can occur, cause unknown. But adequate stores of folic acid before pregnancy and during gestation reduce this.

Folate food sources: Leafy greens, orange juice, legumes, chicken liver. many foods enriched. 

Folate food sources: Leafy greens, orange juice, legumes, chicken liver. many foods enriched. 

folate not stable/destroyed in excessive heat.

folate not stable/destroyed in excessive heat.

Cobalamin (B12) functions include DNA synthesis and cell division, reduction of blood homocysteine concentration, indirectly takes part in gene expression, involved in production of amino acid glycine (required in heme synthesis in formation of hemoglobin), used for mitochondrial enzyme methylmalonyl-coenzyme a maltase (involved in odd number carbon atom fatty acids used in metabolism)

Cobalamin (B12) functions include DNA synthesis and cell division, reduction of blood homocysteine concentration, indirectly takes part in gene expression, involved in production of amino acid glycine (required in heme synthesis in formation of hemoglobin), used for mitochondrial enzyme methylmalonyl-coenzyme a maltase (involved in odd number carbon atom fatty acids used in metabolism)

B12 recommended intake: 2.4 mcg/day. Absorption decreases with age, so vitamin b12 fortified foods recommended with aging. Measured in mcg due to small recommendations. mixed foods with animal foods included

B12 recommended intake: 2.4 mcg/day. Absorption decreases with age, so vitamin b12 fortified foods recommended with aging. Measured in mcg due to small recommendations. mixed foods with animal foods included

b12 deficiency usually seen in those with malabsorption, like in crohn’s. Certain medications also cause. Absorption requires intrinsic factor which acts with stomach acid to release b12 from food proteins. Once released, this vitamin is absorbed from the blood stream.

b12 deficiency usually seen in those with malabsorption, like in crohn’s. Certain medications also cause. Absorption requires intrinsic factor which acts with stomach acid to release b12 from food proteins. Once released, this vitamin is absorbed from the blood stream.

Primary B12 deficiency example: person on vegan diet does not supplement to make up for lack of animal derived foods

Primary B12 deficiency example: person on vegan diet does not supplement to make up for lack of animal derived foods

Secondary B12 deficiency: a person with crohn’s (malabsorption)

Secondary B12 deficiency: a person with crohn’s (malabsorption)

Vitamin B12 deficiency symptoms: Pernicious anemia, neurological conditions like peripheral neuropathy, glossitis.

Vitamin B12 deficiency symptoms: Pernicious anemia, neurological conditions like peripheral neuropathy, glossitis.

B12 toxicity: none observed

B12 toxicity: none observed

B12 food sources: animal source or bacteria in plants. beef liver, lean meat, clabs, oysters, herring, clam. Stable throughout cooking process

B12 food sources: animal source or bacteria in plants. beef liver, lean meat, clabs, oysters, herring, clam. Stable throughout cooking process

pantothenic acid is part of coenzyme a, a carrier of acetyl and larger acyl moieties. Functions: cellular metabolism, protein acetylation, protein acylation. has role in energy extraction from glucose, fatty acids, amino acids. Biosynthesis of neural tissues, amino acids and cholesterol, steroids, hormones, melatonin, vitamins A and D.

pantothenic acid is a part of coenzyme a, a carrier of acetyl and larger acyl moieties. Functions: cellular metabolism, protein acetylation, protein acylation. has role in energy extraction from glucose, fatty acids, amino acids. Biosynthesis of neural tissues, amino acids and cholesterol, steroids, hormones, melatonin, vitamins A and D.

Choline: water-soluble nutrient associated with B vitamins. Choline functions include maintenance of structural integrity of cell membranes as a component of phospholipid lecithin, lipid transport of lipoproteins, homocysteine reduction, neurotransmitter acetylcholine involvement in involuntary functions, voluntary movement, and long-term memory storage

Choline: water-soluble nutrient associated with B vitamins. Choline functions include maintenance of structural integrity of cell membranes as a component of phospholipid lecithin, lipid transport of lipoproteins, homocystein reduction, neurotransmitter acetylcholine involvment in involuntary functions, voluntary movement, and long-term memory storage.

pantothenic acid adequate intake: 5 mg per day. Usual range in American diet is 4-7 mg/day

pantothenic acid adequate intake: 5 mg per day. Usual range in American diet is 4-7 mg/day

Biotin adequate intake - low and measured in mcg. Adequate intake for adults is 30 mcg/day

Biotin adequate intake - low and measured in mcg. Adequate intake for adults is 30 mcg/day

Choline adequate intake M and W: 550, 425 mg/day

Choline adequate intake M and W: 550, 425 mg/day

Pantothenic deficiency and toxicity: Deficiency unlikely unless in rare cases of synthetic diet. No toxicity observed or UL.

Pantothenic deficiency and toxicity: Deficiency unlikely unless in rare cases of synthetic diet. No toxicity observed or UL.

Biotin deficiency: no natural dietary deficiency observed. Biotinidase deficiency, congenital defect affecting metabolism, causes neurological disturbances without treatment. Raw egg whites have avidin (which can bind to biotin), a protein found in raw egg whites.

Biotin deficiency: no natural dietary deficiency observed. Biotinidase deficiency, congenital defect affecting metabolism, causes neurological disturbances without treatment. Raw egg whites have avidin (which can bind to biotin), a protein found in raw egg whites.

Biotin Toxicity and UL: none known

Biotin Toxicity and Ul: None known

Choline deficiency: can lead to fatty liver disease in people receiving long term parenteral nutrition without choline added. May have role in development of cancer, neural tube defects, dementia, and cardiovascular disease.

Choline deficiency: can lead to fatty liver disease in people receiving long term parenteral nutrition without choline added. May have role in development of cancer, neural tube defects, dementia, and cardiovascular disease.

Choline toxicity: very high doses. hypotension, fishy body odor, sweating, excessive salivation, and reduced growth rate

Choline toxicity: very high doses. hypotension, fishy body odor, sweating, excessive salivation, and reduced growth rate.

pantothenic acid sources: occurs widely in food and body tissues. good sources include whole grain cereals, fortified cereals, and sunflower seeds. Smaller amounts found in milk, eggs, avocados, portabella mushrooms, baked potatoes

pantothenic acid sources: occurs widely in food and body tissues. good sources include whole grain cereals, fortified cereal, and sunflower seeds. Smaller amounts found in milk, eggs, avocados, portabella mushrooms, baked potatoe

Biotin sources include liver, cooked egg yolks, soy flour, cereals except bound forms of wheat, meats, tomatoes, yeast. Bacteria in gut also synthesize biotin that is absorbed by intestinal cells. Biotin available in some sources for absorption, not others

Biotin sources include liver, cooked egg yolks, soy flour, cereals except bound forms of wheat, meats, tomatoes, yeast. Bacteria in gut also synthesize biotin that is absorbed by intestinal cells. Biotin available in some sources for absorption, not others.

Choline sources: naturally found in wide variety of food, including soybeans, eggs, liver, meat

Choline sources: naturally found in wide variety of food, including soybeans, eggs, liver, meat

Stability of pantothenic acid: stable in acids and heat, sensitive to alkali

Stability of pantothenic acid: stable in acids and heat, sensitive to alkali

Biotin stability: stable in many environments, but water soluble (leaches into water)

Biotin stability: stable in many environments, but water soluble (leaches into water)

Choline: relatively stable nutrient

Choline: relatively stable nutrient