Vitamins: definition/classification essential, non-caloric organic nutrients needed in very small amounts cofactors (helpers) in cell functions fat

soluble: Vitamins A, D, E, K water soluble: B Vitamins, Vitamin C Note: you do not need to memorize the RDA, AI or UL amounts (adult ranges given) Vitamins Organic molecules required in small amounts 2 broad groups of vitamins Fat soluble Absorbed and transported with lipids Can be stored, often in the liver Toxicities possible Most not produced by gut microbes Only contain C, H, and O Vitamins A, D, E, and K

Vitamin A RDA: 700-900 ug/d; UL: 3000 ug/d chemical forms: retinol, -carotene (can be converted to Vit. A but need 6x amount) food sources: liver, milk (fortified), vegetables (-carotene) status determined by blood retinol concentration lower levels indicate lower stores primarily liver storage
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Vitamin A Functions in rods of the eye. Also affects respiratory, digestive and immune systems High in liver predators do not have problem Plants have no vitamin A. Have carotenoids,vitamin A precursors which most animals can convert. Which species cannot? Expressed as International Units 1 IU from 0.3 ug of retinol or 0.6 ug of B-carotene Eating livers of marine mammals can cause vitamin A toxicity Vitamin A Overdose (chronic 4x, acute 100x RDA) headaches, edema, fatigue,anorexia, skin disorders Retinoic acid as a drug, directly applied to the skin results in rapid turnover of skin cells Retin-A: acne; Renova: antiwrinkle highly toxic: serious birth defects if taken during pregnancy supplementing Vit. A does not help acne

-carotene Vitamin A precursor Plant sources: brightly coloured e.g. deep orange,dark green effective antioxidant may reduce risk of chronic diseases atherosclerosis cancers macular degeneration (blindness in elderly)

Vitamin D Necessary to maintain plasma Ca Promotes Ca absorption from small intestine Increase rate of bone resorption Increase Ca resorption in kidney Vit. D precursors in animal and plant tissue.Also made from cholesterol and UV light. Active form produced in response to low plasma Ca. Some plants contain the active form of Vit. D Vitamin D chemical name: cholecalciferol function: regulation of calcium and phosphorus,including bone formation and maintenance status by blood concentration deficiency: rickets and osteomalacia (bone disease in children and adults, respectively) very toxic: calcium deposits in heart & kidneys death; UL: 50 ug/d (10x RDA) Enjoying a resurgence in interest especially as rickets is making a comeback Vitamin D: 5 ug/d AI Food sources: liver, eggs, butter, fish,fortified milk and margarine Sunlight: UV radiation converts precursor molecule (cholesterol backbone) in skin duration specific to race: facial area for 15 min 3-7 x/week 3 h for dark-skinned Manitoba latitude: April to Oct; use liver stores in winter risk of skin cancer, not Vit. D toxicity
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Vitamin E Chemical name: tocopherol Function: antioxidant in cell membranes, integrity of cells (lung, RBC, WBC) exposed to high oxygen concentrations Status: blood concentrations and breakability of RBC

Vitamin E Deficiency is rare hemolytic anemia (premature infants) weakness, impaired reflexes (muscle & nerve function) fat absorption and storage problems Toxicity is rare Latest evidence is that is does not protect against heart disease

Vitamin E Antioxidant for lipids. Lipids part of cell membrane. Oxidized lipids threaten integrity of cell membrane. Discolored body fat, muscle lesions, anemia, in addition to general signs of deficiencies. Only produced by plants and microbes Several forms. -tocopherol most active form. Other forms 1-40% as active. Expressed as IU. High amounts in vegetable oils. Less in animal fats. Fish based diets may be deficient (High fat, storage, eviscerated)

Vitamin E: 15 mg/d RDA Food sources: plant foods e.g. grains associated with linoleic content in vegetable oils

Vitamin K Danish koagulation Function: blood clotting & bone synthesis Status: by blood clotting test dicumarol (drug) interferes with Vit. K and blood clotting: test before surgery Deficiency: rare except newborns (easy bruising) Toxic in excess (infants, pregnancy): sold as single vitamin by prescription

Vitamin K: 90-120 ug/d AI Bacterial production in colon (~1/2required) affected by absorption problems/illness antibiotics decrease production Food sources (~1/2 required) green leafy vegetables, cabbage family liver, eggs, milk beans Vitamin K Necessary for blood clotting Produced by plants and bacteria Widespread in nature, so deficiencies unlikely Gut microbes can meet a large portion of requirement. In humans about of requirement met by gut microbes.
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Summary Fat soluble vitamins dissolve in lipid require bile for absorption stored in tissues e.g. liver, adipose may be toxic in excess caution with supplements

Water soluble vitamins Not fat soluble Absorption typically high Readily excreted in urine Cannot be stored Continually required in the diet Generally not toxic Many produced by gut microbes in sufficient amts Contain C, H, O, and N, S, or Co (Vit C is exception) The B Vitamins (8) Involved in energy metabolism thiamin, riboflavin,niacin biotin, pantothenic acid B6, folate, B12 (& red blood cell function)

Thiamin Deficiency disease: beriberi (polished rice) depression, weakness, polyneuropathy Functions:
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coenzyme (TPP) reactions involving CO2 releasing energy from glucose & fat synthesis of acetylcholine (neurotransmitter) synthesis of ribose (RNA component) alcohol metabolism

Riboflavin Deficiency disease: ariboflavinosis 2 months to evolve, may exist with other B vitamin deficiencies (same food sources) affects skin, eyes, mouth, tongue Functions: coenzyme (FMN, FAD) in energy production:releasing energy from glucose and fat

Niacin Deficiency disease: pellagra (4 Ds) dermatitis, diarrhea, dementia, death diet: cornmeal, salted fat pork, molasses Functions: coenzyme (NAD, NADP) in energy production:releasing energy from glucose and fat synthesis of fatty acids & steroids (cholesterol)

Thiamin, Riboflavin, Niacin DRIs: based on energy requirements higher in growth, pregnancy, lactation, high physical activity, athletes
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NE (niacin equivalents): niacin (1 mg) synthesized from tryptophan (60 mg) priority: protein/neurotransmitter function Supplements do not stimulate energy production unless one is deficient in one of these vitamins Thiamin, Riboflavin, Niacin Food sources (*also sources of tryptophan): enriched (added back to the natural level) & whole grains; cereals and baked products *legumes leafy green vegetables, mushrooms *meat, fish, eggs *milk & milk products (especially riboflavin) corn tortillas: lime water increases bioavailability of niacin from corn

Thiamin, Riboflavin, Niacin Toxicity of thiamin & riboflavin is rare Niacin is used as a drug for lowering blood cholesterol and treating schizophrenia Niacin toxcity (supplement linked): flushing of skin, red skin rash tingling sensation in hands/feet stomach pain, nausea, diarrhea Body adapts to high doses, but monitor for liver damage

Biotin Deficiency: feeding raw egg white protein (contains avidin) to rats resulted in hair loss, dermatitis and neuromuscular dysfunction
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avidin binds biotin & denatured by cooking rare in humans (malnutrition) Function: cofactor in energy production from glucose and fat gluconeogenesis amino acid metabolism Biotin: 30 ug/d AI Produced by bacteria in colon Food sources: widespread No increased needs or toxicity described

Pantothenic Acid Deficiency: rare, general failure of body Functions (100+ steps) cofactor (CoA) in energy metabolism, & synthesis of fatty acids, cholesterol, steroid hormones,neurotransmitters, hemoglobin AI: 5 mg/d, linked to energy needs Food sources: widespread

Vitamin B6 (Pyridoxine) Deficiency: weakness, irritability, convulsions,microcytic anemia, greasy dermatitis e.g. heating infant formula & destruction of B6 Functions (coenzyme = PLP): NB. amino acid & protein metabolism, and neurotransmitter synthesis 50+ steps in energy metabolism synthesis of hemoglobin
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synthesis of niacin from tryptophan

Vitamin B6 RDA: 1.3 mg/d; linked to protein intake Food sources: green leafy vegetables, meat, fish,poultry, legumes, fruits, whole grains Toxicity from supplements: >1000 mg/d,numbness due to nerve damage, reversed when quit supplements Supplements: may be some benefit in carpal tunnel syndrome? Folate (Folic Acid) Deficiency: affects rapidly dividing cells; macrocytic anemia nerve function & neural tube defects (NTDs) 1/1000 births, 2nd most common birth defect At risk: pregnant women, premature infants elderly (folate interacts with medications) alcoholics ( folate absorption)

smoking (folate inactivation in lungs) Folate Functions: coenzyme for synthesis of DNA, RNA, aminoacids NB. Growth, early embryonic life and tissue turnover (intestine, skin, RBC) Low folate status may contribute to hyperhomocyteinemia, a risk factor for cardiovascular disease

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Folate (foliage) RDA: 400 ug/day additional 200 ug/day during pregnancy recommendations for folate supplementation before pregnancy Food sources: leafy green vegetables, asparagus,fruit, legumes, seeds, liver Folate fortification of flour Potential problem: masking Vitamin B12 deficiency

Vitamin B12 (cobalamin) Deficiency: pernicious anemia (macrocytic),neuromuscular dysfunction Functions: myelin in nerve fibers (nerve transmission) coenzymes in energy & amino acid metabolism B12 binds intrinsic factor (IF) in stomach &facilitates absorption in small intestine IF & B12 absorption in elderly

Vitamin B12 (RDA: 2.4 ug/day) If no intrinsic factor, injections of B12 Food sources: animal origin, fermented products, fungi, algae, fortified soymilk Risk of deficiency: breastfed infants of vegan mothers (Adults have body stores for 5 yrs) Folate supplementation masks B12 deficiency i.e.improves anemia but progressive malfunctioning of nerves and muscles; creeping paralysis

Vitamin C (Ascorbic Acid) Deficiency: scurvy

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Function: collagen/connective tissue (bones, teeth, skin,tendons) antioxidant protection promotes iron absorption enhances immune function synthesis of thyroxine (regulates basal metabolic rate and body temperature)

Vitamin C RDA: 75-90 mg/d (old RNI: 20-40 mg/day) additional 35 mg/d for smokers (and passive smoke) Food sources: citrus, vegetables Low toxicity but problems if >2 g/day ; e.g. altered insulin response to carbohydrate Vit. C supplements & common cold: ?? Placebo effect

Summary Water soluble vitamins dissolve in water are easily absorbed & excreted are not stored extensively in tissues seldom reach toxic levels

Controversy Dietary Antioxidants: Food or Pills? Epidemiological studies show protective effects of food sources (diets high in fruits and vegetables)

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Foods contain many protective chemicals in addition to vitamins e.g. phytochemicals The theory of free radicals, antioxidants and disease

Research on supplementation: Positive outcome (last year-now debateable):supplementation of Vitamin E may provide additional antioxidant protection and decrease chronic disease risk e.g. heart disease or may increase mortality in some susceptible individuals Negative outcome: supplementation of -carotene increased incidence of lung cancer in smokersresearch study stopped

Who needs a supplement? Those who routinely fail to obtain recommended amounts of vitamins and minerals from the diet Those with special needs e.g. pregnant,elderly

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