The document discusses various water soluble vitamins, their roles in metabolism and energy production, and how exercise can increase the body's needs for certain vitamins like the B vitamins and vitamin C. It focuses on specific vitamins like thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, folic acid, cobalamin, and vitamin C, describing their functions, deficiency symptoms, food sources, and relationships with exercise. The document provides information on vitamins to support nutrition and fitness goals.

1. 6--Water soluble vitamins and
exercise,
Nutrition and Fitness
Dr. Siham Gritly

2. Vitamins
• vitamins are organic compound needed in
small quantities for normal body metabolism
• *Vitamins are essential nutrients your body
needs in small amounts for various roles in the
human body.
• *Vitamins are divided into two groups: water-
soluble (B-complex and C) and fat-soluble (A,
D, E and K).
Dr. Siham Gritly

3. • *they can not be manufactured in human body
so they should be provided through intake of
food.
• *vitamins do not provide energy but some are
necessary for production of energy
• *some are important for vital metabolism and
building of structural units
Dr. Siham Gritly

4. Water soluble vitamins
• -soluble in water, consist of carbon, hydrogen,
oxygen nitrogen, sulfur, cobalt,
• -deficiency usually occur more than fat soluble
vitamins
• -Water-soluble vitamins that body cannot store
in the body
Dr. Siham Gritly

5. • -enter in energy production and in essential
enzyme system
• -activate chemical reaction inside the body
• -excretion in urine through urination
• -the most important water soluble vitamins are B
complex and vitamin C
Dr. Siham Gritly

6. Role of vitamin in exercises
• The vitamin relationship with exercise
involves;
• their role as coenzymes in the oxidative
process of cells
• in the production and protection of red
blood cells.
Dr. Siham Gritly

7. B vitamins and Exercises (energy releasing)
• During exercise or during physical activities the
need of B complex is required for good
performances.
• Exercise may increase the requirements for
riboflavin and vitamin B-6,
• The B-vitamins (thiamin, riboflavin, and vitamin
B-6) are necessary in the energy-producing
pathways of the body and have direct role in
energy metabolism and cell regeneration,
Dr. Siham Gritly

8. • folate and vitamin B-12 are required for the
synthesis of new cells, such as the red blood
cells, and for the repair of damaged cells.
• Researchers suggested that athletes who have
poor diets, especially those restricting energy
intakes or eliminating food groups from the
diet, should consider supplementing with a
multivitamin/mineral supplement
Dr. Siham Gritly

9. Thiamine or vitamin B1
• -sulfur containing water soluble vitamin of B
complex, exist in tissues in the form of
Thiamine Pyrophosphate (TPP)
• - Thiamine Pyrophosphate (TPP) is essential
co-enzyme involve in energy extraction and
cellular process in catabolism of sugar and
amino acid
• -human and other animal obtain it through diet
Dr. Siham Gritly

10. Absorption
• Thiamine is released by the action of phosphatase
and pyrophosphatase in the upper small intestine.
• The majority of thiamine present in the intestine
is in the pyrophosphorylated form, but when
thiamine arrives on the side of the intestine it is
often in the free form.
• The majority of thiamine in serum is bound to
proteins, mainly albumin. Approximately 90% of
total thiamine in blood is in erythrocytes (red
blood cell).
Dr. Siham Gritly

11. • A specific binding protein called thiamine-
binding protein (TBP) has a hormone-
regulated carrier protein important for tissue
distribution of thiamine.
• Uptake of thiamine by cells of the blood and
other tissues occurs via active transport and
passive diffusion.
• The brain requires a much greater amount of
thiamine than in other cells of the body.
Dr. Siham Gritly

12. Thiamin and exercises
• -the main function of thiamine is its role in
metabolic reaction acting as co-enzyme for
energy and carbohydrate metabolism
• -its deficiency in tissues affect energy
metabolism and thus affect nerve and cardiac
functions
Dr. Siham Gritly

13. • -involve of oxidative reaction by which
pyruvate of glycolysis change to acetyl-C0-
enzyme A (decarboxylase enzyme)
• -thiamine involved in decarboxylation of alph
ketoglutrate to succinate in krebs cycle
• -deficiency of thiamine lead to accumulation
of pyruvate in the blood
Dr. Siham Gritly

14. Deficiency of thiamin
• -thiamin deficiency affect peripheral nervous
system and heart if high carbohydrates consume
due to the absence of thiamin enezymes
• -two different diseases may result as deficiency of
thiamin
• 1-Beri Beri (wet and dry beri beri) Usually beri
beri diseases result due to long term deficiency
and high intake of carbohydrates
• -Korsakoff syndrome (psychosis)
Dr. Siham Gritly

15. • - Wet beriberi is associated with mental
confusion, muscular atrophy, edema,
tachycardia, caridomegaly and congestive
heart failure in addition to peripheral
neuropathy
• - Dry beriberi is characterized principally by
peripheral neuropathy. Muscle become waste
and week, difficult walking, patient become
bedridden and may die.
Dr. Siham Gritly

16. • - Wernicke Korsakoff syndrome result among
alcoholics and narcotic addicts. In this case
deficiency lead to damage the central nervous
system
Dr. Siham Gritly

17. Riboflavin, vitamin B2 and exercises
• Active form of riboflavin is Riboflavin Phosphate
• It is the central component of the cofactor FAD and
FMN, and is therefore required for energy
metabolism
• vitamin B2 is required for a wide variety of cellular
processes transferring oxygen from plasma to the
tissues.
• It plays a key role in energy metabolism, and for the
metabolism of fats, ketone bodies, carbohydrates and
proteins.
Dr. Siham Gritly

18. Deficiency of Riboflavin
• Riboflavin is continuously excreted in the
urine of healthy individuals, making deficiency
relatively common when dietary intake is
insufficient.
• riboflavin deficiency is always accompanied
by deficiency of other vitamins
Dr. Siham Gritly

19. • In humans, signs and symptoms of riboflavin
deficiency
• -include cracked and red lips, inflammation of the
lining of mouth and tongue, mouth ulcers, cracks
at the corners of the mouth (Angular cheilitis),
and a sore throat.
• -A deficiency may also cause dry and scaling
skin, fluid in the mucous membranes, and iron-
deficiency anemia. The eyes may also become
bloodshot, itchy, watery and sensitive to bright
light.
Dr. Siham Gritly

20. • milk, yogurt, meat, egg, fish green beans,
green leafy vegetable, liver, kidneys main
sources ,
Dr. Siham Gritly

21. Niacin and exercises
nicotinic acid, nicotinamide, niacinamide
• Niacin known as Pellagra preventing the main
leading causes of mental illness
• nicotinic acid, nicotinamide, niacinamide Are
names given to niacin
• Niacinamid occur in animal tissues and more
soluble in water
Dr. Siham Gritly

22. Niacin is the main components of important
two Co- enzymes
1-nicotin-amide Dinucleotide (NAD)
2-nicotin-amide Adenin Dinucleotide
Act as co-enzyme for reactions involved
dehydrogenase enzymes
Main function act as electron transport and
hydrogen carrier involved in fats,
carbohydrates and protein metabolism
Dr. Siham Gritly

23. Functions
1-reaction of transport hydrogen atom from one
part to another, occur in mitochondria and
cytoplasm of the cells –oxidative reactions of
NAD------NADH
*glycolysis -------glyceraldehyde 3P to 1,3
diphosphglycerate
*oxidative decarboxylation of pyruvate to lactate
Dr. Siham Gritly

24. *oxydation of acetyl Co A in TCA cycle
-malate to oxaloacetate
-glutamate to α ketoglutrate
*β oxidation of fatty acid
2-NAD----dehydrogenase for catabolism of
vitamin B6 pyridoxal to its excretory product
(pyridoxin acid)
Dr. Siham Gritly

25. 3-NADPH (reduced form) involved in;
Fatty acid synthesis
Cholesterol synthesis
Deoxy-ribonucleotide molecules (DNA)
4-NADPH--- convert folate to dihydrofolate (DHF)
and dihydrofolate and synthesis of 5 methyl-
tetrahydrofolate the active form of folic acid
Dr. Siham Gritly

26. Deficiency of niacin
• Severe deficiency of niacin in the diet causes the
disease pellagra characterized by three Ds;
Diarrhea, loss of fluids
Dermatitis, hyperpigmentation, thickening of the skin,
inflammation of the mouth and tongue, digestive
disturbances,
Dementia, (mental symptoms) such as irritability, poor
concentration, anxiety, fatigue, restlessness, apathy, and
depression
Could lead to death
Dr. Siham Gritly

27. pellagra
Dr. Siham Gritly

28. digestion of niacin
• Glycohydrolase enzyme in intestinal tract free
niacin to nicotinamide and nicotinic acid
which absorbed and enter plasma blood
• Niacin is found in variety of foods, including
liver, chicken, beef, fish, cereal, peanuts and
legumes,
Dr. Siham Gritly

29. Pantothenic acid and exercises
• Pantothenic acid is used in the synthesis of co-
enzyme A (CoA).
• Coenzyme A may act as an acyl group carrier
to form acetyl-CoA and other related
compounds; this is a way to transport carbon
atoms within the cell.
•
Dr. Siham Gritly

30. • CoA is also important in the biosynthesis of
many important compounds such as fatty
acids, cholesterol.
• CoA is important in energy metabolism for
pyruvate to enter theKerbs cycleor
tricarboxylic acid cycle (TCA cycle) as acetyl-
CoA, and for α-ketoglutarate to be transformed
to succinyl-CoA in the cycle.
Dr. Siham Gritly

31. • The major food source of pantothenic acid is in
meats,
• Whole grains are another good source of the
vitamin, but milling often removes much of the
pantothenic acid, as it is found in the outer
layers of whole grains.
• Vegetables, such as broccoli and avocados
also have an abundance of the acid.
Dr. Siham Gritly

32. Pyridoxine vitamin B6
• Active form of pyridoxine is pyridoxal
phosphate
• Act as co-enzyme in different metabolic
reactions
• Found naturally in three related compounds
1-pyridoxal; animal origin
2-pyridoxine found only in plant origin
3-pyridoxamine; animal origin
Dr. Siham Gritly

33. • The three forms equal vital activities in their
active forms
• -pyridoxal phosphate
• -pyridoxine phosphate
• -pyridoxamine phosphate
• All forms of B6 absorbed from intestinal tract
inter the blood as pyridoxal phosphate
Dr. Siham Gritly

34. • Act as co-enzyme needed in amino acid
metabolism such as conversion of essential
amino acid tryptophan to vitamin niacin
• Vitamin B6 is involved in over 100 metabolic
reactions in the body, including the production of
energy and hemoglobin, a protein in red blood
cells. Intakes below the DRI can hurt
performance.
Dr. Siham Gritly

35. vitamin B6 and exercises
• including the role that vitamin B6 plays in
gluconeogenesis and glycogenolysis and changes
in vitamin B6 metabolism during exercise.
• Most studies report that male athletes have
adequate dietary intakes of vitamin B6, whereas
some females, especially those with low energy
intakes, appear to have low vitamin B6 intakes.
Dr. Siham Gritly

36. • Pyridoxine assists in the balancing of sodium and
potassium.
• promoting red blood cell production.
• Pyridoxine may help balance hormonal changes in
women and aid the immune system
• Lack of pyridoxine may cause anemia, nerve damage,
seizures, skin problems, and sores in the mouth.
Dr. Siham Gritly

37. Folic acid and exercises
• The human body needs folate to synthesize
DNA, as well as to act as a cofactor in
biological reactions.
• It is especially important in aiding rapid cell
division and growth, such as in infancy and
pregnancy.
• production of red blood cells and thus prevent
anemia.
Dr. Siham Gritly

38. Deficiency of folic acid
• Folate deficiency may lead to glossitis,
diarrhea, depression, confusion, anemia, and
fetal neural tube defects and brain defects
• found mainly in green leafy vegetables, in
Legumes such as dried or fresh beans, peas
and lentils, Egg yolks, cereals, yeast
Dr. Siham Gritly

39. vitamin B12, cobalamin
and exercises
• vitamin B12, or cobalamin, is a water soluble
vitamin main function normal functioning of the
brain and nervous system, and for the formation of
blood
• It is normally involved in the metabolism of every
cell of the human body, involved in DNA synthesis
and regulation,
• Involve in fatty acid synthesis and energy production.
Dr. Siham Gritly

40. • Because of its role in red blood cell formation,
B12 is vital for getting oxygen to tissues.
• B12 is only found in animal products, putting
vegan and vegetarian athletes at risk for
anemia.
Dr. Siham Gritly

41. • Vitamin B12 deficiency can cause severe and
irreversible damage, especially to the brain and
nervous system.
• At levels only slightly at lower level than
normal, a range of symptoms such as fatigue,
depression and poor memory may be result
Dr. Siham Gritly

42. Vitamin C and exercises
• Ascorbic acid or vitamin C is involved in a
number of biochemical pathways that are
important to exercise metabolism and the
health of exercising individuals
• protecting the body from infection and damage
to body cells,
• helping produce collagen (the connective
tissue that holds bones and muscles together),
• helping in the absorption of iron and folate.
Dr. Siham Gritly

43. • Exercise increases the generation of oxygen
free radicals and lipid peroxidation.
• Strenuous exercise in a person who is
untrained or unaccustomed to exercise will
induce oxidative damage and result in muscle
injury.
• aerobic exercise training strengthens the
antioxidant defense system by increasing
superoxide dismutase.
Dr. Siham Gritly

44. • Exercise generally causes a transient increase
in circulating ascorbic acid in the hours
following exercise, but a decline below pre-
exercise levels occurs in the days after
prolonged exercise.
• Vitamin C and, especially, vitamin E are
shown to decrease the exercise-induced
increase in the rate of lipid peroxidation (free
radicals).
Dr. Siham Gritly

45. references
• Sareen S. Gropper, Jack L.Smithh and James L. Groff; 2007. advanced
Nutrition and Human Metabolism, fifth ed. Wadsworth CENGAGE
learning
• Melvin H Williams 2010; Nutrition for Health, Fitness and Sport. 9th ed,
McGraw Hill
• WoolfK, Manore MM B-vitamins and exercise: does exercise alter
requirements? Dept of Nutrition, Arizona State University, Mesa 85212,
USA. [PubMed - indexed for MEDLINE]
• William J Evans Vitamin E, vitamin C, and exercise1,2,3
Dr. Siham Gritly

46. References
Manore MM; Vitamin B6 and exercise. Department of Family Resources
and Human Development, Arizona State University, Tempe 85287-2502.
[PubMed - indexed for MEDLINE]
Lieberman, S, Bruning, N (1990). The Real Vitamin & Mineral Book. NY: Avery
Group, 3, ISBN 0895297698
Maton, Anthea; Jean Hopkins, Charles William McLaughlin, Susan Johnson,
Maryanna Quon Warner, David LaHart, Jill D. Wright (1993). Human
Biology and Health. Englewood Cliffs, New Jersey, USA: Prentice Hall.
Davidson, Michael W. (2004) Anthranilic Acid (Vitamin L) Florida State
University
•
Dr. Siham Gritly