MGM MEDICAL COLLEGE, NAVI MUMBAI

1. Vitamins
&
Deficiencies
Yash Damani

2. Vitamins
01
What are Vitamins?
Dietary Importance
02
Where are they required?
Deficiencies
03
Do i need to take vitamin
supplements?
Supplementation
04
Essentiality of vitamins in
bodybuilding
Index
Types
05
Fat and Water Soluble
Vitamins

3. Let’s Start
“You’re never going to learn something
as profoundly as when it’s purely out
of curiosity.

4. Vitamins
In 1912, Casimir Funk originally coined the term "vitamine"
01

5. Vitamins
Vitamins are organic compounds that are essential for
the proper functioning of the body. They play crucial
roles in various biochemical processes, such as
metabolism, growth, and maintenance of health.
There are two main types of vitamins: water-soluble and
fat-soluble.

6. Types and Active Forms
1,25-dihydroxy-
cholecalciferol
A
Retinol
Retinal
Retinoic acid
B CompleX
Vit B 1,2,3,5,6,7,9,12
D E
Any of several
tocopherol
derivatives
C
Ascorbic Acid

7. Vitamin B Complex
Vitamin Chemical Source Deficiency
B1 Thiamine
Egg Beef Salmon
Beans
Beriberi
B2 Riboflavin
Egg Milk Mushrooms
Salmon
Dermatitis, Stomatitis
B3 Niacin
Peanuts Avacado
Peas Tuna
Pellagra
B5 Pantothenic Acid
Avacado Milk
Sunflower-Seeds
Rare
B6 Pyridoxine
Bananas Liver Milk
Spinach Chickpea
Glossitis, Neuropathy

8. Vitamin B Complex
Vitamin Active Form Source Deficiency
B7 Biotin
Sweet Potato, Liver,
Salmon, Yeast
Rare
B9 Folic Acid
Asparagus, Liver,
Broccoli, Sprouts
Megaloblastic
Anemia
B12 Cobalamine
Yeast, Cheese,
Yoghurt, Liver
Pernicious Anemia

9. Daily Requirements
Vitamin Men Women Vitamin Men Women
B1 1.2 mg 1.1 mg
B6 1.3 mg 1.3 mg
B2 1.3 mg 1.1 mg
B7 30 mcg 30 mcg
B3 16 mg 14 mg
B9 400 mcg 400 mcg
B5 5 mg 5 mg
B12 2.4 mcg 2.4 mcg
A 3000 IU 2400 IU
E 15 mg 15 mg
D 600-800 IU 600-800 IU
K 120 mcg 90 mcg
C 90 mg 75 mg

10. Vitamin C
Role: Essential for collagen formation, an antioxidant, and supports the
immune system.
Sources: Citrus fruits, strawberries, kiwi, bell peppers, broccoli, tomatoes.
Functions: Promotes skin health, aids wound healing, boosts the immune
system, enhances iron absorption.
Recommended Daily Intake: Varies by age and sex; for adults, around 75-90
mg per day.
Deficiency: Can lead to scurvy, causing fatigue, weakness, and bleeding gums.
Caution: While important, excessive intake can have adverse effects. A
balanced diet usually provides sufficient vitamin C.

11. Vitamin A
Roles: Essential for vision, immune system, and cell growth.
Sources: Animal products (retinoids) like liver, fish oil, and dairy; Plant products
(carotenoids) like carrots, sweet potatoes, and spinach.
Functions: Supports night vision, skin health, and immune function.
Recommended Daily Intake: Around 700-900 micrograms RAE per day for
adults.
Deficiency: Can lead to night blindness, dry skin, and increased infection risk.
Caution: Excessive supplements of retinoids can be toxic; high beta-carotene
supplements may have risks for certain populations. A balanced diet usually
provides sufficient Vitamin A.

12. Vitamin D
Role: Essential for bone health, calcium absorption, and immune support.
Sources: Sunlight, fatty fish, fortified dairy, mushrooms.
Functions: Supports strong bones and immune function.
Recommended Daily Intake: Around 600-800 IU for adults.
Deficiency: Can lead to weakened bones and increased infection risk.
Caution: Excessive intake can be harmful; sunlight and a balanced diet usually
provide enough. Consult a healthcare professional for supplementation
guidance.

13. Vitamin E
Role: Antioxidant for cell protection.
Sources: Nuts, seeds, vegetable oils, spinach, broccoli.
Functions: Fights free radicals, supports immune function.
Recommended Daily Intake: Around 15 milligrams (22.4 IU) for adults.
Deficiency: Rare; may lead to nerve and muscle damage.
Caution: Generally safe; excess supplementation may have risks. A balanced
diet often provides enough vitamin E.

14. Vitamin K
Role: Essential for blood clotting and bone health.
Sources: Leafy greens, broccoli, certain oils.
Functions: Supports blood clotting and bone density.
Recommended Daily Intake: Around 90 micrograms for women, 120
micrograms for men.
Deficiency: Uncommon; may affect blood clotting and bone health.
Caution: Generally safe; most people obtain enough through a balanced diet.
Consult healthcare providers if on blood-thinning medications.

15. Vitamin D: Supports bone health and muscle function.
Vitamin C: Aids in collagen synthesis for muscle and connective tissue
health.
Vitamin E: Acts as an antioxidant, protecting muscles from oxidative
stress.
Vitamin A: Supports immune function and protein synthesis for
muscle repair.
Vitamin K: Promotes bone health, providing a foundation for muscle
attachment.
While vitamins indirectly contribute to muscle health, a balanced diet,
adequate protein, and exercise are primary factors for muscle growth.
Vitamins and Muscle Growth

16. Health
Vitamins are essential micronutrients that the body cannot produce in
sufficient quantities, so they must be obtained through the diet. They
contribute to overall health, support immune function, help with energy
metabolism, and assist in various physiological processes.
Dietary Importance
Immune
Function
Energy
Metabolism

17. Deficiency Manifestations
Insufficient intake of vitamins can lead to deficiency
diseases. For example, vitamin C deficiency can cause
scurvy, characterized by weakness and joint pain, while
vitamin D deficiency can result in rickets, causing bone
deformities.
Different vitamins have distinct deficiency symptoms.

18. Common Vitamin Deficiencies
Commonly found
in fruits and
vegetables,
deficiency can
lead to scurvy.
While not vitamins,
deficiencies in these
nutrients can also
result in anemia and
other health problems.
Vitamin C
Vitamin D
Vitamin B9
Vitamin B12
Lack of exposure
to sunlight and
inadequate
dietary intake can
lead to vitamin D
deficiency.
Mainly found in
animal products,
deficiency can
lead to anemia
and neurological
issues.
4
3
2
1
5
1 2
3 4

19. Supplementation in Bodybuilders
○ Bodybuilders often have increased
nutritional demands due to intense
training. While a well-balanced diet is
crucial, some may use supplements to
meet specific needs.
○ Common Supplements: Bodybuilders may
take vitamin supplements, especially if they
have dietary restrictions or specific
nutritional gaps.
○ Caution: Excessive supplementation can
lead to toxicity, so it's important for
individuals to tailor their supplement intake
based on their unique nutritional
requirements.

20. In summary, vitamins are crucial for various
physiological functions, and their deficiencies can lead
to a range of health issues.
Bodybuilders may consider supplementation to meet
their increased nutritional needs, but caution is
necessary to avoid potential side effects.
Understanding the distinctions between water-soluble
and fat-soluble vitamins is essential for proper
nutrition and supplementation.

21. Types
These vitamins dissolve in water and are
not stored in large amounts in the body.
These vitamins are soluble in fat and can
be stored in the body's fatty tissues.
Excreted in Urine
Excessive intake can lead to toxicity as
they are not readily excreted.
Water Soluble Fat Soluble
B
C E K
A D

22. CRÉDITOS: Esta plantilla para presentaciones es
una creación de Slidesgo, e incluye iconos de
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Contact
Yash Damani
yrdamani@gmail.com
Insta @yrdamani