Vitamins Chart PDF

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Summary

Just a chart to help others learn about Vitamins...

Description

Vitamins

Functions

Food Source

Deficiency

TPP, TDP  eventually provides a lot of Kcal (TPP – pyruvate and TDP – acetyl-CoA)

RDA: low mg/day Grain products, soy products, whole grain, meat, fish, and legumes

2. Riboflavin (B2) - Destroyed by light - Doesn’t give you energy per se but allows you to get vitamin E from macronutrients

FAD and FMN (processes where glucose and fatty acids = kcal)

RDA: low mg/day Meats, whole grains, white flour and milk

Beriberi – still happens where refined white flour is eaten. Alcoholism  B1 is used to breakdown alcohol causing low absorption Angular stomatitis

3. Niacin - Plays a central role in getting kcal from carbs, fat and protein

NAP and NADP

RDA: low mg/day Meat and alt, grain products

4. Vitamin B6 - Pyridoxine, pyridoxal and pyridoxamine  can be converted to active B6 which is pyridoxal phosphate

 coenzyme in reactions of protein metabolism (formation of heme rings)  involved in conversion of tryptophan to niacin  conversion of tryptophan to serotonin

RDA: low mg/day Concentrated meat and alt

5. Cobalamin (B12)

 as a coenzyme transfers

RDA: VERY small

1. Thiamin (B1)

Symptoms -

Muscle weakness, tingling and numbness

-

Swollen tongue, cracking of corners of your mouth

Pellagra

-

Dermatitis, diarrhea, dementia

Hypochromic anemia

-

Lower growth Anemia (reduced oxygen carrying capacity of the blood)

Pernicious Amenia

-

Neurological

methyl groups from 1 biomolecule to another Methyl folate (inactive)  enzyme + B12  folate (active) 6. Folate - Adequate intake of B6, B12 and folate prevents a rise in blood homocysteine, a metabolite that harms inner arterial walls and increases the chance of CHD 7. Vitamin C

8. Vitamin A

amount Only found in food of animal origin Vegans: B12 soy products, supplements

and Megaloblastic Amenia -

disorders – under developed nerves Results in megaloblastic anemia

RDA: 400 mcg/day *additional supplement of 400 mcg/day for women UL: 1000 mcg Lentils, orange juice, folic acid  reducing agent (vitamin c donates electrons to the free radicals which makes them stable)  maintains strong collagen  reduces carcinognes (prevents formation (cancer) or mops them) synthesis of steroid hormones  drug metabolism – detoxification  enhances absorption of Fe and Calcium

RDA: 75-90 mg/day Minimum is 10 mg/day Fruits and vegetablescitrus fruits, bell peppers and canned milk UL: 2000 mg/day

 Vision  epithelial cell function

RDA: 700-900 mcg UL: 3000 mcg

Scurvy

-

-

-

Vision and Xerophthalmia

-

Weakens collage in body Rupture/break down of blood vessels Reopening of previously closed wounds Depression and dementia

Night blindness 

9. Vitamin D Toxicity Symptoms: - Kidney + liver toxicity - Kidney stones - Ca deposits in soft tissues

10. Vitamin E - Donates hydrogen and electron (functions as an

 growth Reproduction

Orange vegetables/fruits, dark green vegetables, beef liver

 maintains blood calcium concentration  stimulate calcium absorption from the GI tract  draws calcium from bones as necessary  reduce calcium losses from kidney in urine

RDA: 15 mcg/day (15 mcg x 40 = 600 IU) UL: 4000 IU = 100 mcg Naturally high in Vit D: - Milk - Salmon - Eggs Fortified Vit D: - Margarine, soymilk

 hydrogen gets donated to free radical which form Vit E with an unpaied electron which

RDA: 15 mg/day UL: 1000 mg/day Oil, nuts and seeds

Dryness od conjunctiva  - Cornea becomes dry and oopaque Toxicity: - Redness of skin - Loss of hair - Increase in liver size - Pain in long bones (malformations + fractions) In children: -rickets = bent bones aka insufficient Ca absorption  insufficient Ca in body for proper bone growth and mineralization (hardening) In adults: -osteomalacia = soft bones aka bone breakage or fractures = de-mineralization -

Rickets and Osteomalacia

Hemolytic Anemia

1.RBC – hemolytic anemia 2.Lung membrane

antioxidant) Absorbed from GI tract with F.A and then is transported as a part of chylomicron  transported and distributed widely throughout the body 11. Vitamin K - Vit k (and also Vit E) have short lives and aren’t stored well

3.Retina membrane

body can break easily.

-

Niacin:

Vitamin B6

without Vit E, you would have free radical damage on the RBC which would decrease its oxygen carrying capacity  blood clotting – prothrombin  thrombin (thrombine turns fibrinogen to fibrin. Prothrombin needs an enzyme that needs Vit K for this reaction)  Bone metabolism  kidney function  ca absorption from the GI tract

*don’t need to know the AI value because everyone makes different amounts in their colon microbes *not stored well so very unlikely to be toxic but excess oral Vit K can interefere with anticoahulation drugs

Rare

Long term wide spectrum antibiotics – you get rid of your colon microbes and lead to vitamin K deficiency but this is also highly unlikely.

Vitamin B12

Folate:

Vitamin C

Vitamin A

Vitamin D...