Vitamins and minerals

2. Terminologies
• Precursor or Provitamins – these are compounds that can
be changed to the active vitamins Ex. Carotene are precursors
to Vit. A
• Preformed Vitamins – naturally occurring vitamins that are
inactive form and ready for its biological use. Ex. Animal
sources
• Avitaminosis – severe lack of vitamins 16
• Ex. Avitaminosis A leads to night blindness
• Hypervitaminosis – “vitamin toxicity” excessive
accumulation of vitamins in the body•
• Vitamin Malnutrition – “too much or too little”

3. What are vitamins?
• Nutrients that our body does not
make on its own. Thus we must
obtain them from the foods we eat,
or via vitaminsupplements.
 They are essential for providing
good health and are necessary
for many life functions.

4. Supplements, what arethey?
• Defn: synthetic or natural substances which
can be purchased as pills, tablets, capsules,
powders, or liquids.

5. Top10 ?’sasked
about Vitamin
Supplements

6. Should I get my vitamins from food or
supplements?
• Adiet high in fiber and low in fat is the best way to meet daily nutritional needs.
• If you closely follow the “food pyramid” then you should meet the RDA
(Recommended Dietary Allowances) for vitamins andnutrients.
• Supplements are best when accompanied by a well balanced diet.
• Supplements should not replace a healthydiet.
• Food provides calories and energy that are required for daily activities, vitamin
supplements do not provide energy or calories.
V

7. Do I need a multivitamin supplement?
• It does not hurt to get a little to take a
multivitamin daily to ensure propernutrition.
• Mostcollege students are not eating a well
balanced diet and could use the added
nutrition of amultivitamin.
• Whenchoosing a supplement, select one that
meets 100‐300% of theRDA.

8. What do Multivitaminscontain?
• A multivitamin should contain fat‐soluble
vitamins A, D, E;water‐soluble vitamins B1,
B2, B6, B12, niacin, pantothenic acid,biotin,
folic acid ,and Vitamin C.
• They will also usually have minerals suchas
zinc, magnesium, copper
, and calcium in
them.

9. What does RDAmean?
• Recommended DietaryAllowances
• These are suggested levels of essential
nutrients considered adequate to meet
nutritional needs of healthyindividuals.

10. What areantioxidants?
• Defn: Substances that fight off free‐radicalsin
our bodies.
• Free radicals are compounds within our
bodies that may lead to chronic disease
and/or are involved in cell tissuedamage.
• Examples of vitamins that containantioxidants
are… C,E,and BetaCarotene.

11. What isthe difference between fat‐soluble
and water‐solublevitamins?
• Fat‐soluble are stored in the liver andfatty
tissues. These are not readily excreted
from thebody.
• Water‐soluble vitamins travel in the blood
and are stored inlimited amounts. These
are readily excreted from the bodythrough
urine.

12. What factors should I consider before
taking a vitaminsupplement?
• Do you eat foods high in vitamins and
minerals?
• Are you dieting?
• Do you follow the Food Guide Pyramid?
• Doyou smoke and/or drink regularly?
• Are you pregnant?
• Are you over 50years old?
• Are you taking prescriptiondrugs?

13. Can I take too manyvitamins?
• For the most part vitamin supplementsare
safe to take.
• Follow the recommended dosages onthe
label of thebottle.
• Fat‐soluble vitamins are more likely to be toxic
to your health if taken in excess, because they
are stored in the body, where as water‐soluble
are excreted.

14. Should I take my vitamins with food?
• It is advised to take your vitamins with a snack
or meal to avoid stomachirritation.
• The presence of carbohydrates and proteins
stimulate digestive enzymes that will allowfor
better absorption of nutrients for the
supplements. (Iron should be taken on an
empty stomach)

15. Stress & Nutrition ofYour Body
• Stress can cause your body to excrete
nutrients rather than using them toperform
vital functions.
• Stress can also cause the production of free
radicals which play a role in thedevelopment
of cancer
, heart disease, andaging.

16. The B Vitamins
B‐1, B‐2, B‐3, B‐6,B‐12

17. B‐1 Thiamin
• Important in:
– Producing energy from
carbohydrates
– proper nervefunction
– stabilizing theappetite
– promoting growth and
good muscle tone
– ATPproduction
(Adenosine
Triphosphate)

18. Sources ofB‐1
• Pork
• Fish
• Liver
• Legumes
• Nuts
• Whole grain or enriched breads and cereals

19. Recommendations
• Men 14+
1.2mg/day
• Women 14‐18
1.0mg/day
• Women 19+
1.1mg/day
• 1 broiled porkchop,
• 1.25 cups cornflakes
OR
• 1 baked potato(w/
skin)
• 0.5 cup oflentils
• 1 cup raisinbran

20. Warnings
• B‐1 is nontoxic even at highdosages

21. B‐1 Deficiency
• Loss ofappetite
• Weakness & Feelingtired
• Insomnia
• Loss ofweight
• Depression
• Heart & Gastrointestinalproblems
• Inability to concentrate

22. Major Deficiency
 Edema (beri-beri)
 Atrophy of leg
muscle
 Motor weakness
 Peripheral nerve
changes
 Paralysis
 Nerve failure

23. • Wernicke-Korsakoff syndrome - is a brain disorder caused
by thiamine deficiency; as with beriberi, it is treated by
giving supplemental thiamine.
• Wernickes disease involves damage to nerves in the central
and peripheral nervous systems and is generally caused by
malnutrition stemming from habitual alcohol abuse.
• Korsakoff syndrome is characterized by memory impairment
and nerve damage. High doses of thiamine can improve
muscle coordination and confusion, but rarely improves
memory loss.
• Cataracts preliminary evidence suggests that thiamine along
with other nutrients may lower risk of developing cataracts.
People with plenty of protein and vitamins A, B1, B2, and B3
(niacin) in their diet are less likely to develop cataracts.
• Heart failure

24. The most important use of thiamine is to
treat beriberi, which is caused by not
getting enough thiamine in your diet.
Symptoms include
• swelling,
• tingling, or
• burning sensation in the hands and feet,
confusion,
• difficulty breathing (from fluid in the lungs),
and
• uncontrolled eye movements (called
nystagmus).

25. Who’s atRisk?
• Homeless & Malnourished
• Alcoholics
• People with malabsorptionconditions

26. B‐2 Riboflavin
• Important in:
– energyproduction
– carbohydrate, fat,and proteinmetabolism
– formation of antibodiesand redblood cells
– cellrespiration
– maintenance of good vision,skin,nails,and hair
– ANTIOXIDANTS
– Needed to help the body convertVit. B6 and Folate
into active Form.

27. Sources ofB‐2
• Large amounts in
– dairy
– eggs
– meats
• Small amounts in
– leafy greenvegetables
– enriched grains

28. Recommendations
• Men 14‐70
1.3mg/day
• Women 14‐70
1.0 mg/day
• 71+
Larger doses
• 1 cup raisinbran
• 1 cupmilk
• 1 egg
OR
• 1 small extra leanhamburger
• 1 cup plainyogurt
• 0.5 cup fresh cookedspinach
• 1 cup cottagecheese

29. Warnings
• B‐2 is nontoxic at supplemental anddietary
levels.
• Light can destroy riboflavin, so purchasemilk
in opaque containers.

30. B‐2 Deficiency
• Itching and burningeyes
• Cracks and sores in mouth and
lips
• Bloodshot eyes
• Dermatitis
• Oily skin
• Digestive disturbances
• Fatigue
• Slowed growth
• Sensitivity to light

31. Who’s atRisk?
• People with cataracts
• People with Sickle CellAnemia
• Alcoholics

32. B‐3 Niacinamide &Niacin
• Important in:
– energy production
– improves circulation
– maintenance of nervoussystem
– health of the digestivetract

33. B‐3 Niacinamide &Niacin
• T
woTypes
– Niacinamide (Nicotinamide)
• does not regulatecholesterol
– Niacin (NicotinicAcid)
• highly toxic in largedoses
• Inosital Hexaniacinate is a supplement that gives the
cholesterol regulation without hightoxicity
• Production of sex and stress related hormones

34. Recommendations
• Men 14+
16 mg/day
• Women 14+
14 mg/day
• 1 cuprice
• 4 oz. broiledsalmon
• 1 tbsp peanutbutter
• 1 bagel
• OR
• 1 small extra leanhamburger
• 0.5 cup grape nutscereal

35. Warnings
• In doses of only 50‐100 mg nicotinic acid
can cause dilation of blood vessels and
potentially painful tingling (“niacinflush”),
diarrhea, nausea, vomiting, and long term
liver damage.
• Nicotinamide is almost always safe to
take, although a few cases of liver
damage have been reported in doses of
over 1000 mg/day.

36. B‐3 Deficiency
• Pellegra
– disease caused by B‐3deficiency
– rare in Westernsocieties
• gastrointestinal disturbance, loss ofappetite
• headache, insomnia, mentaldepression
• fatigue, aches, and pains
• nervousness, irritability

37. Toxicity
 flushing of the skin
 stomach upset
 nausea
 diarrhea
 high blood uric acid levels
 high blood sugar
 arrhythmia

38. B‐6 Pyridoxine
• Important in:
– Production of red bloodcells
– conversion of tryptophan to niacin(B‐3)
– Immune functions
– nervous systemfunctions
– reducing muscle spasms, cramps, andnumbness
– maintaining proper balance of sodiumand
phosphorous in thebody
– Aids in protein metabolism and
absorption

39. Recommendations
• Men 14‐50
1.3mg/day
• Men 50+
1.7mg/day
• Women 14‐18
1.2mg/day
• Women 19‐50
1.3mg/day
• Women 50+
1.5mg/day
• 1 chickenbreast
• 0.5 cup cookedspinach
• 1 cup brownrice
OR
• 1 baked potato withskin
• 1 banana
• 4 oz. leansirloin

40. Warnings
• High doses of B‐6 may be recommended to
treat PMS, carpal tunnel syndrome, andsleep
disorders, but continued use of high doses
may result in permanent nervedamage.
• Pregnant women should always consult their
doctor before taking this supplement and all
others.

41. B‐6 Deficiency
• nervousness, insomnia
• loss of muscle control, muscleweakness
• arm and legcramps
• water retention
• skin lesions
• Eye disorder
• Small cell type anemia
• Insulin sensitivity

42. Who’s atRisk?
• very rare
• alcoholics
• patients with kidneyfailure
• women using oralcontraceptives

43. B‐12 Cobalamin
• Important in:
– proper nervefunction
– production of red bloodcells
– metabolizing fats andproteins
– prevention ofanemia
– DNA reproduction
– energy production?

44. Recommendations
• Men andWomen
14+
2‐3 mcg/day
• 1 chickenbreast
• 1 hard boiledegg
• 1cup plain low fat yogurt
OR
• 1 cupmilk
• 1 cup raisinbran

45. Warnings
• Vegetarians need to look for fortifiedsources
(soy milk,supplements).
• Elderly often have troubleabsorbing.

46. B‐12 Deficiency
• anemia
• nerve damage
• hypersensitive skin

47. Who’s atRisk?
• pernicious anemia
– B‐12 injections often takenregularly
• HIV
• Chronic Fatigue Syndrome

48. Vitamin A

49. What is VitaminA?
• Fat‐soluble
• Retinol
– One of the most active, usable forms
• Found in animal and plantsources

50. What does itdo?
• Vision
– Generates pigments for theretina
– Maintains surface lining ofeyes
• Bone growth
• Reproduction
• Cell division and differentiation
• Healthy Skin
• Regulate Immune System

51. Where does it comefrom?
• Animal Sources
– Eggs
– Meat
– Cheese
– Milk
– Liver
– Kidney
– Cod
– Halibut fishoil

52. Plant Sources
• Carrots
• Sweet Potatoes
• Cantaloupe
• Pink Grapefruit
• Apricots
• Broccoli
• Spinach
• Pumpkin

53. What dothese plants have in
common??
• Mostare orange or yellow in color
• Beta‐Carotene is precursor of VitaminA
• Masked in some greenplants

54. How much isenough?
• Children
2000 – 3500 I.U.
• Men
5000 I.U.
• Women
4000 I.U.

55. Deficiency
• Bitot’s Spot
• Xerophthalmia
• Night blindness
• Decreased resistance to
infections
• Extremely dry skin, hair ornails

56. WhoIs At Risk For Deficiency?
• Young children
• Children with inadequate healthcare
• Adults in countries with high incidencesof
vitamin A deficiency ormeasles
• Adults or children with diseases of the
pancreas, liver
,intestines, or inadequatefat
digestion/absorption

57. Too Much Can BeToxic!!
• Hypervitaminosis Aleads to toxic
symptoms:
– Dry, itchyskin
– Headaches andfatigue
– Hair loss
– Liverdamage
– Blurred vision
– Loss ofappetite
– Skin coloration

58. Other SideEffects
• Severe birth defects
– Women of child‐bearing age should not consume more than
8000 IU perday
– Retin‐A(acne cream) orAccutane can cause birth defects
– Retinol is most dangerous form because the body will not
convert as much beta‐carotene to vitaminA unless needed
but it can still beharmful
• Skin can take ona yellow/orange glow
• Most cases of vitaminA overdose occur from supplements
but can occur fromdiet
• RDA is considering establishing an Upper Limit

59. Foods High In VitaminA
Retinol
– Liver (3 oz)
30,325 IU (610% DV)
– Fortified milk (1 c)
1,355 IU (10% DV)

60. … Foods High In Vitamin A
Beta‐Carotene
– Carrot (1raw)
(410% DV)
– Carrot juice (1/2c)
DV)
– Mango (1raw)
(160% DV)
– Sweet Potatoes (1/2c)
DV)
– Spinach, boiled (1/2 c)
(150% DV)
20,250IU
12,915IU (260%
8,050 IU
7,430IU (150%
7,370IU
– Cantaloupe (1c)
– Vegetable Soup (1c)
(60% DV)
5,160IU (100%DV)
3,005IU

61. Polar BearLiver
One ounce of polar bear liver contains
enough vitaminA (retinol) to kill a person!

62. Vitamin E
TOCOPHEROL

63. Vitamin E
What is it?
• Fat soluble
• Antioxidant
– Reduce the energy of the freeradical
– Stop the free radical from forming in the
first place
– Interrupt an oxidizing chain reactionto
minimize the damage of freeradicals

64. Vitamin E
What does it do?
• Protects cell membranes and other fat‐soluble parts of the
body (LDLcholesterol) fromoxidation
– May reduce the risk of heart disease
– May also discourage development of some types of cancer
• Promotes normal growth anddevelopment
• Promotes normal red bloodcell formation
• Acts as anti‐blood clottingagent
• Plays some role in the body’s ability to process glucose
• Also been known to aid the process of wound healing

65. Vitamin E
Where does it come from?
• wheat germ oil
• vegetable oils
• nuts and seeds
• whole grains
• egg yolk
• leafy greenvegetables

66. Specific FoodSources
• vegetable oils
– Corn, cottonseed, and peanutoil
• nuts andseeds
– Almonds, hazelnuts, sunflowerseeds,
walnuts, andmargarine
• whole grains
– whole‐wheat flour
, wheatgerm
• Vegetables and fruits
– Spinach, lettuce, onions, blackberries,apples,
and pears

67. Vitamin E
Other effects:
• Taking more than RDA of vitamin
E improves the immune systemin
the elderly
– JeanMayer (USDA Human Nutrition Research
Center) & Simin Meydani, D.V
.M. ,Ph.D.
(Nutritional ImmunologyLaboratory)
– The Journal of the American
Medical Association

68. Vitamin E
Who is likely to be deficient?
• Severe vitamin E deficienciesare
rare
• Lack of vitality
• Lethargy
• Apathy
• Inability to concentrate
• Muscle weakness

69. Vitamin E
Can you take too much?
• No harmful effects at 50times
RDA (1200 – 1500 IU)
• At 2,400 IU per day
,maycause
bleeding due to its clot‐
preventing ability
• May reduce body’s supplyof
vitaminA
• May alter immunesystem
• Vitamin E toxicity israre

70. Vitamin E
Natural foods or supplements?
• Natural form morebioavailable
• Easier to obtain theamount
needed fromsupplements

71. Vitamin E
Who should take supplements?
• People over the age of55
• Smokers
• People who abusealcohol
• Anyone with inadequatecaloric
or nutritional dietary intake or
increased nutritional
requirements

72. Vitamin E
Miscellaneous:
• Freezing may destroy VitaminE
• Extreme heat causes Vitamin E to break down
• Avoid deep‐fat frying foods that arenatural
sources of VitaminE
• Reduces potential toxicity of Vitamin A‐
Excessive doses causes Vitamin Adepletion

73. Vitamin C

74. Vitamin C
• Ascorbic acid (T
oxicto viruses,bacteria,and
some malignant tumorcells)
• Antioxidant
• water‐soluble

75. Whatare C’s functions in the body?
• Protects you body fromfree radicals
• helps form connective tissue that hold your bones, muscles, and tissues
together (collagen)
• aids in the healing ofwounds
• aids the body in absorbing iron from plant sources
• helps to keep your gumshealthy
• helps your body tofight infections
• aids in the prevention ofheart disease
• helps prevent some forms ofcancer

76. Harmful effects inlarger
doses:
(over 1000mg/ dose)
• Diarrhea
• gastrointestinal discomfort
• rebound Scurvy
• Avoid chewable tablets(may
cause damage toteeth)

77. • Since Vitamin C is water‐soluble excess
amounts that the body does not need will be
excreted, but larger doses can cause some
problems. ..

78. Vitamin C dailyrecommendations
• LINK
• http://www.women‐of‐
faith.com/health/supplements/vitc.ht
m

79. Recommended DietaryIntake
• Men: 60mg/day
• Women: 60mg/day
• Pregnant women:
95mg/day
• Children: 45mg/day
• T
ake divided doses of the vitamin
twice daily to get the best results,
and lessexcretion.
• Smoking, oral contraceptives,
steroids, excessive alcohol
consumption, and analgesics
increase the need for thisvitamin

80. Sources of VitaminC
• Guava, Broccoli, Cantaloupe, Red Bell Pepper
,
Orange Juice,Strawberries, Tomato Juice,Raw
Tomato, Sweet Potato, Tangerine, Spinach,
Leafy Greens, Berries, CitrusFruits
• LINK (list of fruits &veggiesthat are good
sources ofC)
• www.heartinfo.org/nutrition/vitc42898.htm

81. Deficiency of Ccauses:
• Weight loss
• fatigue and jointpain
• scurvy (bruising easily,
bleeding gums,and
tendency for bones to
fracture)
• reduced resistance to colds
andinfections
• slow healing of wounds
andfractured bones

82. Food orSupplement?
• The Mayo Clinic states that “your body needs macronutrients
(proteins, carbohydrates, and fat) for energy and micronutrients
(vitamins and minerals) for many functions. Whole foods are an
excellentchoice.” They also stated that “an orange provides not only
vitamin C but also carotene, calcium, and free sugars for energy.A
vitamin C supplement is lacking these.”
• The American Heart Association “recommends that healthy
individuals obtain adequate nutrient intakes from food eaten in
variety and moderation, rather than fromsupplements.”

83. Definition and Classification
• Fat soluble vitamins
– Found in the fats and oils of food.
– Absorbed into the lymph and carried in blood with
protein transporters =chylomicrons.
– *Stored in liver and body fat and can become toxic
if large amounts areconsumed.

84. Definition and Classification
• Water soluble vitamins
– Found in vegetables, fruit andgrains, meat.
– Absorbed directly into the bloodstream
– Not stored in the body and toxicity is rare.Alcohol
can increase elimination, smoking, etc.cause
decreased absorption.

85. Fat Soluble Vitamins
• Vitamin A (precursor – beta carotene)
– 3 forms: retinol (stored in liver), retinal, retinoic acid
– Roles inbody:
• Regulation of geneexpression
• Part of the visual pigment rhodopsin, maintains clarity of cornea
(yes eating carrots is good for your eyesight)
• Required for cell growth and division ‐ epithelial cells, bones and
teeth
• Promotes development of immune cells, especially “NaturalKiller
Cells”
• Antioxidant

86. Fat Soluble Vitamins
• VitaminA
– Deficiencies cause:
• Night blindness, xerophthalmia (keratin depositsin
cornea), maculardegeneration.
• Skin and mucous membrane dryness and infection,
keratin deposits.
• Anemia
• Developmental defects – bones, teeth, immune system,
vision

87. Fat Soluble Vitamins
• VitaminA
– Toxicities (RetinA/Accutaine, single large dosesof
supplements, eating excessive amounts of liver)
cause:
• Fragile RBCs, hemorrhage
• Bone pain,fractures
• Abdominal pain anddiarrhea
• Blurred vision
• Dry skin, hairloss
• Liver enlargement

88. Fat Soluble Vitamins
• VitaminA
– DRI: 700(women)‐900(men) micrograms/day,UL
3000 micrograms
– Sources, see snapshot7.1

89. Snapshot 7-1, p, 219

90. Fat Soluble Vitamins
• Vitamin D – precursor is cholesterol,
converted by UV from sunlightexposure,
therefore is a “non‐essential”vitamin.
– Roles:
• Increases calcium absorption in bone, intestines,
kidney. Promotes bone growth and maintenance.
• Stimulates maturation of cells – heart, brain, immune
system, etc.

91. Fat Soluble Vitamins
• Vitamin D
– Deficiencies: rickets (children), osteomalacia
(adults). What are some of the causes of
deficiencies?
– Toxicities (5X DRI)
• Loss of calcium from bone and deposition in soft
tissues.
• Loss of appetite, nausea and vomiting, psychological
depression.

92. Fig. 7-5a, p. 222
Bowed legs
–
Characteristi
c of rickets

93. Fig. 7-5b, p. 222
Beaded ribs
–
Characterist
ic of rickets

94. Fat Soluble Vitamins
• Vitamin D
– DRI – 5 micrograms/day for ages 19‐50, 10 for
ages 51‐70, 15for ages >70.
– Sources, see snapshot7.2

95. Snapshot 7-2, p, 223

96. Fat Soluble Vitamins
• Vitamin E – tocopherol, *alpha‐, beta ‐,
gamma‐, and delta‐
– Roles:
• Antioxidant (protects polyunsaturatedfats)
• Prevention of damage to lungs, RBCs, WBCs
(immunity), heart
• Necessary for normal nervedevelopment

97. Fat Soluble Vitamins
• Vitamin E
– Deficiencies (decreased absorption of fats‐liver
disease, low fatdiets)
• Premature babies – fragile RBCs (hemolysis)
• Loss of muscle coordination, vision, immunefunctions
– Toxicities (more than 1000milligrams/day)
• Increases the effects of anticoagulants(Coumadin,
Warfarin)

98. Fat Soluble Vitamins
• Vitamin E
– DRI 15 milligrams/day(alpha‐tocopherol)
– Sources, see snapshot7.3

99. Snapshot 7-3, p, 226

100. Fat Soluble Vitamins
• Vitamin K – produced by bacteria in large intestine
– Roles
• Promotes synthesis of blood clotting proteins (**Interferes with
Coumadin)
• Bone formation
– Deficiencies are rare but seen in infants, after prolonged
antibiotic therapy, and in patients with decreased bile
production.
– Toxicities (>1000 mg/day): rupture of RBCs and jaundice

101. Fat Soluble Vitamins
• Vitamin K
– DRI: 90(women) – 120(men) micrograms/day
– Sources, see snapshot7.4

102. Snapshot 7-4, p, 228

103. Water SolubleVitamins
• 8 B vitamins – Tender Romance Never Fails
with 6 to 12 Beautiful Pearls (Thiamin,
Riboflavin, Niacin, Folate, B6, B12, Biotin,and
Pantothenic acid)
– Aid in metabolism of and energy release from
carbohydrates, lipids, amino acids.
– Mode of action – coenzymes or parts of
coenzymes that are necessary for theproper
activity of enzymes, fig7.9

104. Fig. 7-9a, p. 233
Compounds
Without the coenzyme, compounds A andB
don’t respond to the enzyme.
A
B
Active site
Enzyme
With the coenzyme in place, compounds A
and B are attracted to the active site on the
enzyme, and they react.
Enzyme
A
B Vitamin
Coenzyme
The reaction is completed with the formation
of a new product. In this case, the product is
AB. Enzyme
Enzyme
A B
The product AB isreleased. New product
A B

105. Water SolubleVitamins
• Thiamin and Riboflavin
– Roles – energy metabolism in cells, part of nerve cell
membranes.
– Deficiencies
• Beri beri, edema &/or muscleweakness
• Alcohol abuse – Wernicke‐Korsakoff syndrome
– DRI thiamin:1.1(women) – 1.2(men) mg/day; riboflavin
1.1(women) – 1.3(men) mg/day
– Sources:All food groups except fats and oils

106. Snapshot 7-6, p, 236

107. Snapshot 7-7, p, 237

108. Water SolubleVitamins
• Niacin – can be produced from the amino acid
tryptophan.
– Roles: energymetabolism
– Deficiencies: Pellagra – dermatitis, diarrhea,
dementia, death
– Toxicities (2 ‐ 3X DRI): *prevents blood clotting,
causes liver damage, enhances action of
Coumadin

109. Water SolubleVitamins
• Niacin
– DRI 14(women) ‐16(men)mg/day
– Sources, snapshot 7.8
• Meats
• Some vegetables andgrains

110. Snapshot 7-8, p, 238

111. Water SolubleVitamins
• Folate
– Role: required for synthesis of DNA ‐
***pregnancy
– Deficiencies (drug interactions,smoking)
• Anemia
• Decreased immunity
• Decreased digestive and cardiovascularfunction
• Colon and cervicalcancers
• *Neural tube defects, ?other birthdefects

112. Water SolubleVitamins
• Folate
– Toxicities (>1000 mg/day): rare, interfereswith
anticancer drugs.
– DRI 400milligrams/day
– Sources, snapshot 7.8

113. Snapshot 7-9, p, 240

114. Water SolubleVitamins
• Vitamin B12 (requires intrinsic factorfor
absorption)
– Roles: works with folate, part of insulatingsheath
around nerves.
– Deficiencies:
• Pernicious anemia
• Paralysis
• Nerve damage infetus

115. Water SolubleVitamins
• Vitamin B12
– DRI 2.3micrograms/day
– Sources, see snapshot7.9
• Meat anddairy
• Implications forvegans??

116. Snapshot 7-10, p, 242

117. Water SolubleVitamins
• Vitamin B6
– Roles:
• Conversion of amino acids to other amino acids
– Ex.:Tryptophan to niacin
• Synthesis of hemoglobin andneurotransmitters
• Release of glucose fromglycogen
• Immune function
• Promotes steroid hormoneactivity
• Development of nervoussystem

118. Water SolubleVitamins
• Vitamin B6
– Deficiencies
• Anemia
• Dermatitis
• Muscle weakness
• Behavioral problems
• ?Heart disease
– Toxicities (>100 mg/day) – muscle weakness,
nerve damage

119. Water SolubleVitamins
• Vitamin B6
– DRI 1.3milligrams/day
– Sources, see snapshot7.10
• Meat anddairy
• Vegetables and fruits

120. Snapshot 7-11, p, 243

121. Water SolubleVitamins
• Biotin and Pantothenicacid
– Roles:
• Metabolism of carbohydrates, fats andproteins
• Synthesis of lipids, neurotransmitters,steroid
hormones, hemoglobin.
• “Non‐B vitamins”: choline, carnitine,inositol,
lipoic acid, etc. No beneficial effectsproven!!

122. Water SolubleVitamins
• Vitamin C,ascorbic acid – history of
controversy
– Roles:
• Connective tissue development,collagen
• Antioxidant
• Promotes iron absorption,immunity?
• Protects vitaminE

123. Water SolubleVitamins
• Vitamin C
– Deficiency – Scurvy (skin and mucous membrane damage),
anemia.
– T
oxicity (> 2grams/day) – pro‐oxidant, activates oxidizing
agents.
– DRI – 75(w) – (90(m) milligrams/day. Increased for
smokers.
– Sources, see snapshot7.11
– Notes: can interfere with diagnostic tests for diabetes, and
blood clotting
– ??Prevents colds

124. Snapshot 7-5, p, 232

125. Vitamin/Mineral Supplements
• Who needsthem?
• Who does not needthem?
• Oyo read