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Functions of Vitamin C
- Iron absorption
- Collagen formation
- Immune system functioning
- Metabolism of AA
- Protection of Vit A, B, Iron
- Synthesis of neurotransmitters & thyroid hormones
-
RDA of Vit C
- Males: 90 mg/day
- Females: 75 mg/day
- UL: 2,000 mg
-
Food sources of Vit C
Citrus fruits, green peppers, strawberries, tomatoes, broccoli and sweet and white potatoes
-
Deficiency of Vitamin C
scurvy (weakness, anemia, bruising, bleeding gums and loose teeth)
-
-
Functions of Vitamin B1 (Thiamine)
- Energy metabolism
- Muscle nerve function
- Appetite stimulant
-
RDA for Vitamin B1 (Thiamine)
- Men: 1.2 mg/day
- Women: 1.1 mg/day
-
Food Sources of Vitamin B1 (Thiamine)
fortified breads and cereals, fish, lean meats, milk
-
Deficiency of Vit B1 (Thiamine)
Beriberi
-
Toxicity of Vit B1 (Thiamine)
NONE
-
Functions of Vitamin B2 (Riboflavin)
- Energy
- Conversion of B2, B3, B6, Potassium
- Formation of Antibodies
-
RDA for Vitamin B2 (Riboflavin)
- Male: 1.3 mg/day
- Female: 1.1 mg/day
-
Food sources of Vitamin B2 (Riboflavin)
Cereal, nuts, milk, eggs, green leafy vegetables and lean meat
-
Deficiency of Vitamin B2 (Thiamine)
Ariboflavinosis
-
Toxicity of Vitamin B2 (Riboflavin)
NONE
-
Functions of Vitamin B3 (Niacin)
- Energy metabolism
- Nervous system functions
-
RDA for Vitamin B3 (Niacin)
- Male: 16 mg NE/day
- Female: 14 mg NE/day
- UL: 35 mg NE/day
-
Food sources of Vitamin B3 (Niacin)
dairy, poultry, fish, lean meat, nuts, eggs
-
Deficiency of Vitamin B3
pellagra (scaly sores, mucosal changes, and mental symptoms)
-
Toxicity of Vitamin B3 (Niacin)
- Severe skin flushing combined with dizziness
- Rapid heartbeat
- Itching
- Nausea and vomiting
- Abdominal pain
- Diarrhea
- Gout
-
Functions of Vitamin B5 (Pantothenic Acid)
- Vitamin Utilization
- Energy
- Cell building
- CNS development
- Improves resistance to stress
-
RDA for Vitamin B5 (Pantothenic Acid)
AI: 5mg/day
-
Food sources of Vitamin B5 (Pantothenic Acid)
- Chicken Liver
- Avocado
- Sunflower Seeds
- Mushrooms
- Broccoli
- Tomatoes
- Salmon
- Cauliflower
-
Deficiency of Vitamin B5 (Pantothenic Acid)
Erythromelalgia
-
Toxicity of Vitamin B5 (Pantothenic Acid)
NONE
-
Functions of Vitamin B6 (Pyridoxine)
- CNS Maintenance
- Hemoglobin
- Amino Acids
- Neuro
- Conversion of tryptophan and niacin
- Energy
- DNA Synthesis
- Blood Glucose
- Cellular Immunity
-
RDA of Vitamin B6 (Pyridoxine)
- RDA: 1.2 mg/day
- UL: 100 mg/day
-
Food sources of Vitamin B6 (Pyridoxine)
beans, legumes, nuts, eggs, meats, fish breads, cereals
-
Deficiency of Vitamin B6 (Pyridoxine)
- Decreased appetite
- Decreased growth
- Dermatologic
- Muscular weakness
- Dental caries
- Hepatic steatosis
- Arteriosclerosis
- Anemia
- Infertility
-
Toxicity of Vitamin B6 (Pyridoxine)
Impaired neuropathy
-
Functions of Vitamin B7 (Biotin)
- Glycogen form
- Fatty acid synthesis
- Metabolism
- Energy metabolism
-
AI for Vitamin B7 (Biotin)
30 mcg/day
-
Food sources of Vitamin B7 (Biotin)
Tomatoes, carrots, almonds, onions, romaine lettuce, eggs, salmon, walnuts, sweet potato, cauliflower
-
Deficiency of Vitamin B7 (Biotin)
- brittle nails
- conjunctivitis
- depression
- dermatitis
- fatigue
- hair loss
- hallucinations
- loss of appetite
-
Toxicity of Vitamin B7 (Biotin)
NONE
-
Functions of Vitamin B9 (Folic Acid)
- RBC
- Neuro
- RNA Synthesis
- DNA Synthesis
-
Folate is activated only with _________.
Vitamin B12
-
Folate is actively secreted back into the GI tract with bile and can be absorbed repeatedly via _________________.
enterohepatic circulation
-
RDA for Vitamin B9 (Folic Acid)
- Adults: 400 mcg
- Pregnant: 600 mcg
- Lactating: 500 mcg
-
Source of Vitamin B9 (Folic Acid)
parsley, winter squash, lentils, collard greens, beets, orange, avocado, sunflower seeds, celery, green peas, spinach, broccoli, black-eyed beans
-
Deficiency of Vitamin B9 (Folic Acid)
- Craniorachischisis
- Anencephaly
- Encephalocele
- Iniencephaly
- Spina bifida occulta
- Closed spinal dysraphism
- Meningocele
- Myelomeningocele
-
(Drug Interactions of Folate) displaces folate from enzymes and interferes with normal metabolism
Anticancer drugs
-
(Drug Interactions of Folate) inhibits the action of folate-requiring enzymes
Aspirin
-
(Drug Interactions of Folate) limit the absorption of folate
Antacids
-
(Drug Interactions of Folate) impairs folate status
Oral contraceptives
-
Toxicity of Vitamin B9 (Folic Acid)
NONE
-
Vitamin that has interdependent relationship with folate
Vitamin B12 (Cobalamin)
-
Vitamin that has interdependent relationship with folate
Vitamin B12 (Cobalamin)
-
Vitamin B12 (Cobalamin) requires an ___________ to be absorbed
intrinsic factor
-
Functions of Vitamin B12 (Cobalamin)
- Amino acid metabolism
- Fatty acid metabolism
- Folic acid metabolism
-
RDA for Vitamin B12 (Cobalamin)
2.4 mcg/day
-
Food sources of Vitamin B12 (Cobalamin)
animal meat, fish, eggs, dairy
-
Deficiency of Vitamin B12 (Cobalamin)
Anemia, poor nerve function (due to lack of HCl and intrinsic factor)
-
Toxicity of Vitamin B12 (Cobalamin)
NONE
-
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___________ is one of the most important dietary nutrients for optimal brain health.
Choline
-
Sources of Vitamin B4 (Choline)
- Beef liver
- Wheat
- Pink salmon
- Egg powder
- Veal
- Shrimp
- Green peas
- Pumpkin seeds
-
Beneficial features of Vitamin B4 (Choline)
- Increase sperm motility
- Creating a protective membrane of nerves
- Liver repair
- Reduces bad cholesterol
-
Deficiency of Vitamin B4 (Choline)
- Lack of coordination of movements
- Insomnia
- Fatigue
- Constipation
- Headaches
- Cardiac Arrhythmia
-
Functions of Vitamin B4 (Choline)
- Heart Helper
- Mom's Best Friend
- Master of Metabolism
- Fuel for Active Bodies
- Building Block of Memory
- Baby Brain Builder
-
RDA for Vitamin B4 (Choline)
- Men: 550 mg/day
- Women: 425 mg/day
- UL: 3,500 mg/day
-
Toxicity of Vitamin B4 (Choline)
excessive sweating
-
Beneficial features of Vitamin B8 (Inositol)
- Supports liver health
- Stimulate the activity of the brain
- Reduces cholesterol level
- Supports health and hair health
-
Sources of Vitamin B8 (Inositol)
Peas, grapefruit, carrot, peach, orange, cabbage, melon
-
Benefits of supplements
- Cover overt deficiencies
- Support increase nutrient needs
- Improve nutritional status
- Improve body’s defenses
- Reduce disease risks
-
Risks of supplements
- Toxicity
- Life-threatening
- Misinformation
- Unknown Needs
- False sense of security
- Other valid reasons
-
Selection of supplements
- Form
- Contents
- Misleading claims
- Cost
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