The Water-Soluble
Vitamins
B Vitamins
and
Vitamin C
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The Vitamins
• Vitamins vs carbohydrates, fats,
and proteins
–Structure
•Individual units
–Function
•Coenzymes and other
–Food contents
• mcg or mg
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The Vitamins
• Bioavailability
• Precursors
• Organic nature
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The Vitamins
• Solubility
• Toxicity
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The Vitamins
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The Vitamins
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The B Vitamins
• Coenzymes
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Thiamin
• Other names: Vitamin B1
• 1998 RDA
– men: 1.2 mg/day
– women: 1.1 mg/day
• Chief functions in the body
– Part of coenzyme TPP (thiamin
pyrophosphate) used in energy
metabolism
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Thiamin
• Significant sources
– Whole grain, fortified, or enriched
grain products
– Moderate amounts in all nutritious
food
– Pork
• Easily destroyed by heat
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Thiamin
• Deficiency disease
– Beriberi
• Wet, with edema
• Dry, with muscle wasting
• Deficiency symptoms
– Enlarged heart, cardiac failure
– Muscular weakness
– Apathy, poor short-term memory,
confusion, irritability
– Anorexia, weight loss
• Toxicity symptoms: none reported
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Thiamin
Sources
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Riboflavin
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Riboflavin
• Other names: Vitamin B2
• 1998 RDA
– Men: 1.3 mg/day
– Women: 1.1 mg/day
• Chief functions in the body
– Part of coenzymes FMN (flavin
mononucleotide) and FAD (flavin
adenine dinucleotide) used in energy
metabolism.
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Riboflavin
• Significant sources
– Milk products (yogurt, cheese)
– Enriched or whole grains
– Liver
• Easily destroyed by ultraviolet light
and irradiation
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Riboflavin
• Deficiency disease: ariboflavinosis
• Deficiency symptoms
– Inflamed eyelids and sensitivity to
light, reddening of cornea
– Sore throat
– Cracks and redness at corners of
mouth
– Painful, smooth, purplish red tongue
– Inflammation characterized by skin
lesions covered with greasy scales
• Toxicity symptoms: none reported
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Riboflavin
Sources
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Niacin
• Other names
– Nicotinic acid
– Nicotinamide
– Niacinamide
– Vitamin B3
• Precursor: dietary tryptophan
• 1998 RDA
– Men: 16 mg NE/day
– Women: 14 mg NE/day
• Upper level for adults: 35 mg/day
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Niacin
• Chief functions in the body
– Part of coenzymes NAD (nicotinamide
adenine dinucleotide) and NADP (its
phosphate form) used in energy
metabolism
• Significant sources
– Milk, eggs, meat, poultry, fish
– Whole-grain and enriched breads and
cereals
– Nuts
– All protein-containing foods
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Niacin
• Deficiency disease: pellagra
• Deficiency symptoms
– Diarrhea, abdominal pain, vomiting
– Inflamed, swollen, smooth, bright red
tongue
– Depression, apathy, fatigue, loss of
memory, headache
– Bilateral symmetrical rash on areas
exposed to sunlight
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Niacin
• Toxicity symptoms
– Painful flush, hives, and rash (“niacin
flush”)
– Excessive sweating
– Blurred vision
– Liver damage, impaired glucose
tolerance
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Niacin
Sources
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Biotin
• 1998 adequate intake (AI)
– Adults: 30 g/day
• Chief functions in the body
– Part of a coenzyme used in energy
metabolism, fat synthesis, amino acid
metabolism, and glycogen synthesis
• Significant sources
– Widespread in foods
– Organ meats, egg yolks, soybeans,
fish, whole grains
– Also produced by GI bacteria
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Biotin
• Deficiency symptoms
– Depression, lethargy, hallucinations,
numb or tingling sensation in the
arms and legs
– Red, scaly rash around the eyes,
nose, and mouth
– Hair loss
• Toxicity symptoms: none reported
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Pantothenic Acid
• 1998 adequate intake (AI)
– Adults: 5 mg/day
• Chief functions in the body
– Part of coenzyme A, used in energy
metabolism
• Significant sources
– Widespread in foods
– Organ meats, mushrooms, avocados,
broccoli, whole grains
• Easily destroyed by food processing
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Pantothenic Acid
• Deficiency symptoms
– Vomiting, nausea, stomach cramps
– Insomnia, fatigue, depression,
irritability, restlessness, apathy
– Hypoglycemia, increased sensitivity to
insulin
• Toxicity symptoms: none reported
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Vitamin B6
• Other names
– Pyridoxine
– Pyridoxal
– Pyridoxamine
• 1998 RDA
– Adults (19-50 years): 1.3 mg/day
• Upper level for adults: 100 mg/day
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Vitamin B6
• Chief functions in the body
– Part of coenzymes PLP (pyridoxal
phosphate) and PMP (pyridoxamine
phosphate) used in amino acid and
fatty acid metabolism
– Helps to convert tryptophan to niacin
and to serotonin
– Helps to make red blood cells
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Vitamin B6
• Significant sources
– Meats, fish, poultry
– Potatoes, legumes, noncitrus fruits
– Fortified cereals
– Liver
– Soy products
• Deficiency symptoms
– Scaly dermatitis
– Anemia (small-cell type)
– Depression, confusion, abnormal
brain wave pattern, convulsions
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Vitamin B6
• Toxicity symptoms
– Depression, fatigue, irritability,
headaches
– Nerve damage causing numbness and
muscle weakness leading to an
inability to walk and convulsions
– Skin lesions
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Vitamin
B6
Sources
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Folate
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Folate
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Folate
• Absorption
• Activation
–Vitamin B12
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Folate
• Recommendations
–Dietary folate equivalents (DFE)
•Natural = 1X
•Synthetic = 1.7 X natural because
it is more bioavailable
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Folate
• Neural tube defects
–Spina bifida
Jan 1998
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Folate
• Heart disease
• Cancer
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Folate: In Summary
• Other names
– Folic acid
– Folacin
– Pteroylglutamic acid (PGA)
• 1998 RDA
– Adults: 400 g/day
• Upper level for adults: 1000 g/day
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Folate: In Summary
• Chief functions in the body
– Part of coenzymes THF
(tetrahydrofolate) and DHF
(dihydrofolate) used in DNA synthesis
and therefore important in new cell
formation
• Significant sources
– Fortified grains
– Leafy green vegetables, legumes,
seeds
– Liver
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Folate: In Summary
• Deficiency symptoms
– Anemia (large-cell type)
– Smooth, red tongue
– Mental confusion, weakness, fatigue,
irritability, headache
• Toxicity symptoms
– Masks vitamin B12-deficiency
symptoms
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Folate
Sources
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Vitamin B12
• Activation
–Folate
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Vitamin B12
• Absorption
–HCl
–Pepsin
–Intrinsic factor
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Vitamin B12
• Deficiency of folate or B12 produces
pernicious anemia
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Vitamin B12: In Summary
• Other names: cobalamin (and
related forms)
• 1998 RDA
– Adults: 2.4 g/day
• Chief functions in the body
– Part of coenzymes methylcobalamin
and deoxyadenosylcobalamin used in
new cell synthesis
– Helps to maintain nerve cells
– Reforms folate coenzyme
– Helps to break down some fatty acids
and amino acids
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Vitamin B12: In Summary
• Significant sources
– Animal products (meat, fish, poultry,
shellfish, milk, cheese, eggs)
– Fortified cereals
• Easily destroyed by microwave
cooking
• Deficiency disease: pernicious
anemia
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Vitamin B12: In Summary
• Deficiency symptoms
– Anemia (large-cell type)
– Fatigue, degeneration of peripheral
nerves progressing to paralysis
• Toxicity symptoms: none reported
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Non-B Vitamins
• Choline
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Non-B Vitamins
• Inositol
• Carnitine
• Vitamin imposters
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Metabolic Pathways Involving B
Vitamins
The B Vitamins
• B vitamin deficiencies
–Glossitis
–Cheilosis
• B vitamin toxicities
• B vitamin food sources
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Vitamin C
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Vitamin C
• Other name: ascorbic acid
• 2000 RDA
– Men: 90 mg/day
– Women: 75 mg/day
– Smokers: + 35 mg/day
• Upper level for adults:
2000 mg/day
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Vitamin C
• Chief functions in the body
– Collagen synthesis
• Strengthens blood vessel walls, forms
scar tissue, provides matrix for bone
growth
– Antioxidant
– Thyroxin synthesis
– Amino acid metabolism
– Strengthens resistance to infection
– Helps in absorption of iron
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Vitamin C
• Significant sources
– Citrus fruits
– Cabbage-type vegetables, dark green
vegetables (such as bell peppers and
broccoli)
– Cantaloupe, strawberries
– Lettuce, tomatoes, potatoes
– Papayas, mangoes
• Easily destroyed by heat and
oxygen
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Vitamin C
• Deficiency disease: scurvy
• Deficiency symptoms
– Anemia (small-cell type)
– Atherosclerotic plaques
– Pinpoint hemorrhages, bone fragility,
joint pain
– Poor wound healing, frequent
infections, bleeding gums, loosened
teeth
– Muscle degeneration and pain,
hysteria, depression, rough skin,
blotchy bruises
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Vitamin C
• Deficiency disease: scurvy
• Deficiency symptoms
– the four Hs
– Hemorrhage
• Bleeding
– Hyperkeratosis
• Flaky skin; poor wound healing
– Hematologic
• Anemia (fatigue)
– Hypochondriasis
• Depression, anxiety, hysteria
Vitamin C
• Toxicity symptoms
– Nausea, abdominal cramps, diarrhea
– Headache, fatigue, insomnia
– Hot flashes, rashes
– Interference with medical tests,
aggravation of gout symptoms,
urinary tract problems, kidney stones
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Vitamin
C
Sources
5 servings of
fruits and vegetables
provides about 210 mg
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Vitamin And
Mineral Supplements
• Arguments for supplements
–Correct overt deficiencies
–Improve nutrition status
–Reduce disease risks
–Support increased nutrient needs
–Improve the body’s defenses
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Vitamin And
Mineral Supplements
• Who needs supplements?
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Vitamin And
Mineral Supplements
• Arguments against supplements
–Toxicity
–Life-threatening misinformation
–Unknown needs
–False sense of security
–Other invalid reasons
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Vitamin And
Mineral Supplements
• Bioavailability
• Antagonistic actions
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Vitamin And
Mineral Supplements
• Selection of supplements
–Form
–Contents
–Misleading claims
–Cost
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Vitamin And
Mineral Supplements
• Regulation of
supplements
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An Example of a
Supplement Label
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