Water Soluble Vitamins
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| Water Soluble Vitamins | Vitamin C and all B vitamins
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| Fat Soluble Vitamins | Vitamin A, D, E, and K
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| Absorption & Storage of Water Soluble | Absorb into blood stream, not readily stored, any excess is usually excreted in the urine
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| Absorption & Storage of Fat Soluble | Absorb into the lympathic system, then into the blood stream, any excess can become stored and can cause toxic problems
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| Thiamin | AKA B1, helps the enzyme that convert pyruvate into Acetyl CoA, no toxicity, easily destroyed by heat
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| Deficiency of Thiamin | Called Beriberi, causes swelling, irritability, poor memory, and enlarged heart
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| Sources of Thiamin | Pork, whole grains, pistachio nut, squash, watermelon and peas
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| Wernicke-Korsakoff syndrome | A thiamin deficiency in alcoholics, causes disorientation, poor memory, difficulty walking, jerky eyes
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| Nutritional Yeast | Dried yeast cells, high in B vitamins
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| Riboflavin | AKA B2, formed FMN and FAD, no toxicity, easily destroyed by ultraviolet light/regular sunlight
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| Deficiency of Riboflavin | Causes sensitivity to lights, red eyes, cracks at the corners of mouth, sore throat
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| Sources of Riboflavin | Milk product, whole grains, oysters, clams, mushrooms
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| Niacin | AKA B3, forms NAD
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| Deficiency of Niacin | Called Pellagra, causes diarrhea, dermatitis(dark, flaky skin) and dementia
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| Sources of Niacin | Meats, nuts, mushrooms, fish, and can be made by the body by the amino acid, Tryptophan
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| Toxicity of Niacin | Occurs 3 times the RDA, causes flushed skin, tingling, pain, liver damage, ulcers. Larges doses can lower blood cholesterol, but produces serious side effects
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| Biotin | Carries CO2 in the Kreb cycle, no toxicity
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| Deficiency of Biotin | Causes skin rash, hair loss, depression, lethargy, tingling, and numbness. Raw egg white contain protein that binds to biotin and prevents absorption
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| Sources of Biotin | Egg yolk, liver, soybeans, fish, whole grains, and GI bacteria
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| Pantothenic Acid | Part of the coenzyme A molecule, also involve in the production of lipids, neutrotransmitters, hormones, and hemoglobin. Easily destroyed by processing, canning and freezing
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| Deficiency of Pantothenic Acid | Causes vomiting, nausea, cramps, insomnia, fatigue, depression, irritability and restlessness
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| Sources of Pantothenic Acid | Liver, mushrooms, avocados, broccoli, and whole grains
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| B6 | Transfer amino group; involves in making Heme, DNA, RNA, and neurotransmitters. Inactivated by INH, TB, alcohol. Can be stored in muscle tissue. Easily destroyed by heat
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| Deficiency of B6 | Causes depression, confusion, anemia, dermatitis, and convulsions
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| Toxicity of B6 | Occurs at 100mg; causes depression, fatigue, headaches, numbness, irritability, nerve damage
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| Sources of B6 | Meat, bananas, watermelons, squash, potatoes, and prune juices.
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| Folate | Help converts Vitamin B12 into its usable form. Help make DNA and transfer Carbon during metabolism. Participate in Enterohepatic circulation. Decrease heart disease and cancer. Easily destroyed by heat. Can reduced by smoking, aspirin, and antacids.
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| Deficiency of Folate | Causes anemia, smooth red tongue, confusion, weakness, fatigue, headache, irritability and neural tube defects.
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| Toxicity of Folate | Occurs at 1000ug
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| Sources of Folate | Leafy green vegetables, whole grain, okra, asparagus, legumes(beans and peas), seeds and liver.
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| B12 | Help make amino acids, DNA, and RNA. Help maintains the myelin sheath. Require for bone cell function. Participates in the enterohepatic circulation. Requires Intrinsic Factor, to be absorbed. Easily destroyed by microwaves
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| Deficiency of B12 | Causes pernicious anemia, smooth sore tongue, fatigue, paralysis, nerve damage.
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| Sources of B12 | Meat, milk products, and eggs
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| Vitamin C | AKA Ascorbic acid, antioxidant for the water soluble area of the body. Requires to make collagen, metabolism of fatty acids, amino acids, neurotransmitter, and hormones, immune response and tissue repair. Deactivates histamine
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| Deficiency of Vitamin C | Called scurvy. Causes weak connective tissue, bleeding, fragile bones, muscle degeneration
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| Toxicity of Vitamin C | Occurs at 2000mg, causes nausea, cramps, diarrhea, headache, fatigue, insomnia, rash, and kidney stones
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| Sources of Vitamin C | Citric fruits, tomatoes, broccoli, potatoes, red/green peppers
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