Vitamins - CFS

Fat Soluble Vitamins

Vitamin A, Vitamin D, Vitamin E, and Vitamin K (Can accumulate and pose a toxicity risk)

Water Soluble Vitamins

Vitamin B’s Vitamin C (Pose a lower toxicity risk)

Vitamin Classes

Fat Soluble and Water Soluble

How are fat-soluble vitamins absorbed?

Fat-soluble vitamins are absorbed in the presence of dietary fat, with an absorption rate of 40% - 90%.

How do fat-soluble vitamins travel through the body?

Fat-soluble vitamins travel with chylomicrons to reach body cells.

Where are fat-soluble vitamins stored?

Fat-soluble vitamins are stored in the liver and fatty tissues.

What factors can interfere with the absorption of fat-soluble vitamins?

Certain medical conditions and ingested products (e.g., medications, alcohol) can interfere with the absorption of fat-soluble vitamins.

How are water-soluble vitamins processed during digestion?

Water-soluble vitamins are separated from food and broken down from their active coenzyme forms into free vitamins in the stomach and small intestine.

Where are water-soluble vitamins primarily absorbed?

Water-soluble vitamins are primarily absorbed in the small intestine.

What is the absorption rate of water-soluble vitamins?

Water-soluble vitamins have an absorption rate of 50%-90%.

How are excess water-soluble vitamins excreted from the body?

Water-soluble vitamins are excreted based on tissue saturation levels.

Which water-soluble vitamins are stored in the liver and not easily excreted?

Vitamin B6 and Vitamin B12 are stored in the liver and are not easily excreted.

When do fruits and vegetables contain the most vitamins?

Fully ripe fruits and vegetables contain more vitamins, and water-soluble vitamins are vulnerable to destruction by environmental exposure.

Vitamins and food processing: for vitamin C in Fresh, Canned and Frozen Strawberries.

Fresh Strawberries: 85 mg, Canned Strawberries: 40 mg, Frozen strawberries: 61 mg

Who regulates vitamin supplements?

Food and Drug Administration “Dietary supplements are intended to add to or supplement the diet and are different from conventional food“/ It is the responsibility of the supplement company to create a product that is safe/ Supplement labels must include a Supplement Fact Label and state “dietary supplement”

When should you not take a vitamin supplement?

If you intend to substitute it for a prescribed medication, if you are taking other supplements, without speaking to your health care provider, in mega doses

What might be a good time to take a vitamin supplement?

I have a nutrient deficiency (based on medical opinion), pregnant or lactating, newborns or infants, people who are lactose intolerant, people living with HIV or another wasting disease/ those addicted to drugs or alcohol/ those recovering from trauma/ people taking medications that interfere with body processes

What’s not good reasons to take a vitamin?

Food today includes less nutrients/ You want more energy/ You want to build muscle faster without physical activity/ You want to prevent or cure a chronic condition/ you think more will provide a beneficial reaction in the body

Good food sources for Vitamin A (Best to least) and Beta - carotene

Beef liver, Chicken liver, Part-skim ricotta cheese, Vitamin water, fortified milk and cereal, Margarine (Beta- carotene food sources: sweet potatoes, carrots, spinach, Bok Choy, Fresh Cantaloupe, Fresh mango, apricots )

Is Vitamin D essential?

Yes, can be synthesized through the skin by UV rays, required chemical transformation in the liver and the kidneys to be activated

Vitamin D functions?

Calcium Regulation, Functions as a Hormone, Assist with cell differentiation

Vitamin D Recommendations: food Sources and DRI and UL

Cod-Liver Oil, Salmon, Tuna, Sardines, Fortified milk, Enriched Cereal and Fortified orange juice DRI: 19-17 y/o: 15 microgram and >70 y/o: 20 microgram

Vitamin D Toxicity

Most potentially toxic, Increased blood calcium levels, Decreased kidney and heart function, Nausea, Fatigue, Back pain, Irregular heartbeat, Increased urination and thirst, Death

Vitamin D Deficiency

Rickets in children, Osteomalacia in both children and adults, Osteoporosis most common in adults

Vitamin A functions?

Functions: Eyesight, Gene Regulation, Cell Differentiation, Immune Function, Reproduction and growth 

Vitamin A Deficiences

Night blindness, Diarrhea, Appetite loss, Impaired Immunity, Mortality  

Vitamin A Toxicity

Toxicities: Effects on cells, liver failure, Skin rashes, Hair loss, Bone abnormalities, fractures, death, yellow-tinted skin 

Vitamin E (Tocopherol) functions

Antioxidant

Vitamin E Deficiency and toxicity

the deficiency is rare, and can be found in preemie babies and the toxicity is also rare

Vitamin E recommendations(Food and DRI and UL)

DRI: 15 mg/day UL: 1000 mg/day Good food sources: Sunflower seeds, Almonds, safflower oil, wheat germ, mayonnaise, canola oil, peanut butter, broccoli, and kiwifruit

Function of Vitamin K

Blood clotting and bone health

Vitamin K Recommendation (DRI and Good food sources )

DRI: Men: 120 micrograms /day Women: 90 micrograms/day Good food sources: Collard Greens, Spinach, Kale, Asparagus, Soybeans, Edamame, Pumpkin

Vitamin C (First nutrition experiment) Functions

Connective Tissue, Antioxidant, Vitamin E’s Friend

Vitamin C Deficiency and Toxicity

Deficiency is Scurvy and Anemia, Toxicity: Insulin response is altered

Vitamin C Recommendations

DRI: Men: 90 mg/day Woman 75 mg/ day UL: 2000 mg/ day

Good food recommendations for vitamin C

Sweet red pepper, Orange juice, Green pepper, Broccoli, Brussels sprouts, grapefruit, strawberries, sweet potatoes