Vitamins and Minerals

WATER SOLUBLE VITAMINS

PRIMARY SOURCES

PRIMARY FUNCTIONS

EXERCISE FUNCTIONS

DEFICIENCY SYMPTOMS

TOXICITY SYMPTOMS

VITAMIN B1
(Thiamin)

Whole grain breads, enriched bread, enriched, cereals, fish, legumes, liver, meat, nuts, oats, pasta, pork, poultry, wheat germ

Appetite and nervous system function; carbohydrate energy release

Energy release

Beriberi:  edema, heart irregularity, growth problems , low morale, mental confusion, muscle weakness

Elevated pulse, headaches, insomnia, irritability, weakness

VITAMIN B2
(Riboflavin)

Breads or cereals -whole grain or enriched, cottage cheese, dark-green vegetables, liver, meat, milk, yogurt

Carbohydrate, fat, and protein energy release, Healthy skin and vision

Energy release

Eye problems,  mouth and nose skin problems

None reported, but, an excess of any B Vitamin may cause a deficiency in the others

VITAMIN B3
(Niacin)

Protein foods i.e. eggs, fish, meat, milk, nuts, peanuts, poultry; breads or cereals -whole grain or enriched, legumes, nutritional yeast

Carbohydrate, fat, and protein energy release, digestive system, nerves, skin

Energy release

Pellagra:  appetite loss, dizziness, fatigue, indigestion, irritability, mental confusion, skin rash on sun exposed areas

Cramps, headaches, heartburn, flushing, liver problems, low blood pressure, nausea, ulcer irritation

VITAMIN B6
(Pyridoxine)

Bananas, fish, green/ leafy vegetables, legumes, meat, poultry, shellfish, whole grains

Antibody and red blood cell formation; tryptophan to niacin conversion; protein and fat metabolism

Muscle protein synthesis

Anemia, convulsions, kidney stones, muscles weakness, nervous disorders, skin rash

Depression, fatigue headaches, irritability, nerve damage, numbness, walking problems

VITAMIN B12

Animal products, including cheese, eggs, fish, meat, milk, poultry, shellfish; nutritional yeast

Genetic material synthesis; red blood cell formation; nerve cell maintenance;

Oxygen transport -to the working muscles

Anemia, fatigue, nerve degeneration, smooth tongue

None reported

VITAMIN C
(Ascorbic Acid)

Cabbage-type vegetables, cantaloupe, citrus fruits, dark-green vegetables, lettuce, mangos, papayas, peppers, potatoes, strawberries, tomatoes

Antioxidant; collagen synthesis: bone and teeth maintenance, strengthens blood vessels, wound healing; iron absorption; strengthens infection resistance

Antioxidant -body cleanser scavenges free radicals; collagen synthesis for joints and other structural tissues; hormone synthesis

Scurvy: anemia, atherosclerotic plaques, bone fragility, depression, frequent infections, hysteria, loosened teeth, muscle degeneration, hemorrhages, wound healing problems,

Abdominal cramps, diarrhea, nausea

BIOTIN

Stored in cells mitochondria

Carboxyylation reactions

Extensive in foods

Energy metabolism; glycogen formation; fat synthesis

Energy metabolism and formation

Appetite loss, depression, fatigue, muscle pain, nausea, rash, brittle nails, diabetes, hair loss, malnutrition, peripheral neurophathy, infant seborrhea dermatitis

None reported

Decreased absorption noted with phenytoin, primidone, Phenobarbital, carbamazepine

VITAMIN B9
(FOLIC ACID)

Folate has many forms, most products use pteroylmonoglutamic acid

DNA synthesis coenzymes utilized, cells dying and DNA damage decrease

Homocysteine to methionine conversion

Improves endothelial function in atherosclerosis

Lack of folate common in depression

Green vegetables / leafy vegetables, legumes, liver, seeds

Cell division; red blood cell formation; protein metabolism

Oxygen transport  to the working muscles

Anemia, depression, diarrhea, heartburn, poor growth, smooth tongue, alzheimers, anti aging, helps prevent cancer, especially breast cancer, colorectal cancer, CAD, Parenteral / chronic fatigue, fragile x syndrome, gingival hyperplasia, high homocystine, insomnia, megaloblastic anemia, methotrexate toxicity, helps prevent neural tube defect, neuropathy, osteoporosis, vitiligo

Diarrhea, insomnia, irritability, higher than 5 mg can cause gastrointestinal distress, rash, more than 15 mg / day sleeping problems, over activity, mental confusion, seizures, zinc depleting, large dose increases neuropathy in B1 deficiency, decreased by bile acid sequestrants, pancreatic enzymes, antibiotics, carbamazepine, aspirin, antacids, H2 blockers, PPIs, trimethoprim, sulfasalazine

PANTOTHENIC ACID

Extensive in foods

Energy metabolism

Energy metabolism

Fatigue, nausea, sleeping problems

Intermittent diarrhea

FAT SOLUBLE VITAMINS

PRIMARY SOURCES

PRIMARY FUNCTIONS

EXERCISE FUNCTIONS

DEFICIENCY SYMPTOMS

TOXICITY SYMPTOMS

VITAMIN  A

Name refers to family of molecules called retinoids

Precursors are carotenoids, retinol most potent form

Speeds healing wounds

 Retinoic acid regulation immunity actions, gene expression

Carotene:  Broccoli, dark/ leafy greens -including spinach, orange fruits -including apricots, cantaloupe, peaches and vegetables -carrots, pumpkin, sweet potatoes, squash
Retinal:  Butter, cheese, eggs, fortified milk and margarine, liver

Antioxidant; body tissue growth and repair; bone and tooth formation; cancer protection; hormone synthesis; immunity; reproduction

Antioxidant -body cleanser scavenges free radicals; bone structure; muscle contractions; nerve transmissions

Eye problems, including glaucoma, cataract, vision problems / less vision, growth impairment, bone growth impairment, night blindness, rough skin, susceptibility to infection, tooth abnormalities, jaw abnormalities, preventing cancer, treatments, GI ulcers, diarrhea related to HIV, IBD, Menorrhagia, PMS< Vaginitis, Skin problems, HIV infections, malaria infections, pneumonia

Abdominal cramps, appetite loss, blurred vision, bone pain, cessation of menstruation, diarrhea, dry skin, growth retardation, hair loss, irritability, nausea, nosebleeds, rashes, red blood cell breakage, weight loss,  GI effects, headache, increased CSF pressure, blurred vision, vertigo, hepatotoxicity  fatigue, psychiatric changes, emotional problems, abdomen discomfort anorexia, hyperhidrosis, fever, skin, nails, gums changes; Alcohol may increases toxicity; High doses - Pneumonia, diarrhea; low doses -  possible liver damage; Vitamin E decreases toxicity and increases activity; not suggest to use with retinoids; β-Carotene, a provitamin A compound, may have increased smokers mortality coronary heart disease so avoid use in smokers; possibly increases  cancer risk; decreased lung cancer risk with α-Carotene

VITAMIN  D

Eggs, fish, liver, fortified margarine and milk, sunlight (self-synthesis)

Calcium and phosphorus metabolism; intestinal absorption of calcium

Bone structure; muscle contractions; nerve transmissions

Growth abnormalities, joint pain, soft bones; rickets -in children; osteomalacia -in adults

Constipation, irritability, kidney stones, mental and physical retardation, nausea, raised blood calcium, weakness, weight loss

VITAMIN  E

Butter, egg yolk, green/ leafy vegetables, liver, milk fat, nuts, seeds, vegetable oils, wheat germ, whole grains

Antioxidant; red blood cell protection; cell membrane stabilization

Antioxidant -body cleanser scavenges free radicals

Anemia, fibrocystic breast disease, hemorrhaging, muscle wasting, red blood cell breakage, weakness

Anticlotting medication interference, discomfort

VITAMIN  K

Bacterial synthesis in intestines, green/ leafy and cabbage-type vegetables, liver, milk

Blood clotting protein synthesis; blood protein that regulates blood calcium synthesis

Regulates blood calcium, therefore indirect calcium role

Hemorrhaging

Anticlotting medication interference, may cause jaundice