Vitamins
Chapter 6
What are vitamins?
• Organic
molecules
• Essential for
human survival
• Exist in water
and fat soluble
forms
Photo © AbleStock
Vitamin Classification
Fat Soluble
• A, D, E, K
• Do not dissolve in
water
• Require dietary fat for
transport in blood
• Excess can be stored in
fat tissues of body
• Higher potential for
toxicity - supplements
Water Soluble
• B complex, C
• Dissolve in water
• Easily transported in
blood
• Excess is excreted in
urine
• Low potential for
toxicity
• Coenzymes
B-Complex Vitamin: Thiamine
• Also known as B1
• Coverts Pyruvate into
Acetyl Co-A
– Synthesis of ATP
• RDA/AI
– .5 mg/1,000 kcal
expended
Source: USDA
B-Complex Vitamin: Thiamine
• Deficiency
– BeriBeri
– Degeneration of
body
• Nervous system
• Circulatory system
• Good Sources
– Fish
• Trout
– Pork
– Seeds
• Sunflower
– Bread
• Wheat
– Asparagus
– Nuts
• Macadamia
– Edamame
B-Complex Vitamin: Riboflavin
• Also known as B2
• Functions:
– Releasing energy
from CHO
– Body growth
– RBC production
Source: USDA
B-Complex Vitamin: Riboflavin
(continued)
• Minimal research
• Medical uses
on athletes
• Supplements are not
needed with a
balanced diet
• Rarely see
deficiency
Source: USDA
B-Complex Vitamin: Riboflavin
(continued
• Good Sources
– Liver
• Beef
• Chicken
– Dairy
– Nuts
– Milk
– Eggs
– Green leafy
vegetables
– Legumes
B-Complex Vitamin: Niacin
• Also known as B3
• Functions:
– Energy metabolism
• RDA/AI:
– Men = 16 mg
– Women = 14 mg
– UL = 35 mg
Source: USDA
B-Complex Vitamin: Niacin
(continued)
• Absorbed in intestines • Good sources
and stomach
– Fish
• Yellow Fin Tuna
• Possible medical uses
– Poultry
• Possible side effects
– Liver
– Deficiency
– Over Dose
• Lamb
– Peanuts
– Mushrooms
• Portobello
– Avocado
Source: USDA
B-Complex Vitamin: B6
• Functions:
– Glycogen metabolism
– Protein Metabolism
• Protein intake
– Neural function
• Pregnancy
• Infancy
Source: USDA
B-Complex Vitamin: B6
(continued)
• Lower Homocysteine
levels
• Component of 100
enzymes that facilitate
•
•
•
•
Breakdown of glycogen
Synthesis of AA
Convert Trytophan
Produce RBC’s
hemoglobin ring
• Produce WBC
Source: USDA
B-Complex Vitamin: B6
(continued
• Deficiency
– uncommon
• Toxicity
– Uncommon from
food intake
• Good Sources
– Nuts and Seeds
• Sunflower, Pistachio
– Fish
• Tuna
– Poultry
– Fruit
• Prunes
• Bananas
– Avocado
B-Complex Vitamin: B12
• Also known as
cobalamin
• Functions:
– Energy production
– Tissue growth and
development
– Nervous and
cardiovascular
health
– RBC
Source: USDA
B-Complex Vitamin: B12
• Found only animal
foods
• Lower Homocysteine
levels
• Concern
• Older athletes
• Vegetarians
• Good Sources
– Shellfish
• Clams
– Meat
• Beef liver
– Eggs
– Cheese
• Swiss
– Poultry
Source: USDA
B-Complex Vitamin: B12
• Deficiency
– Rapid HR,
breathing
– Anemia
• Large abnormal
RBC
• Toxicity
– rare
• Deficiency can
result in permanent
nerve damage
B-Complex Vitamin: Folate
• Also known as folic acid
• Functions:
– DNA synthesis
– Cell division (e.g.,
neural tube defects)
– Tissue repair
– RBC maturation
• RDA/AI:
– 400 µg
– UL 1,000 µg
Source: USDA
B-Complex Vitamin: Folate
(continued)
• Important at the
• Toxic levels- rare
moment of conception
• Lowers homocysteine
levels
• Anemia
• Energy levels
Source: USDA
Folate - continued
• 1998 federal law required folate to be added
to
–
–
–
–
–
–
Cold cereals
Flour
Bread
Pasta
Baked goods
Crackers
Folate – continued
Good Sources
• Legumes
• Green leafy
–
–
–
–
Spinach
Romaine
Broccoli
Asparagus
• Avocado
• Tropical fruit
– Mango
B-Complex Vitamin: Biotin
• Functions:
– DNA synthesis
– Aerobic energy production from CHOs,
fats, proteins
– Facilitates Gluconeogenesis
Biotin - continued
• Deficiency is rare
• No known toxic
effects
• Good Souces
– Nuts and seeds
• Peanuts
• Almonds
– Eggs
– Sweet potatoes
• Has been used for
diabetes (type 2) and
for treatment of brittle
nails
B-Complex Vitamin: Pantothenic Acid
• Functions:
– Aerobic energy
production from
CHOs, fats, proteins
– Aids substrates into the
krebs cycle
Source: USDA
Pantothenic Acid
• Deficiency – rare
• Toxic effects - rare
• Good Sources
– Mushrooms
• Shitake
• Crimini
–
–
–
–
Avocado
Sweet potato
Yogurt
Chicken
Vitamin C
• Ascorbic acid or
ascorbate
• Functions:
– Collagen synthesis
– Immune function
– Antioxidant
• RDA/AI:
– Men = 90 mg
– Women = 75 mg
– UL = 2,000 mg
Source: USDA
Vitamin C
(continued)
• Enhances iron
absorption
• Healing of wounds
• Formation of scars
• Formation of
hormones and
neurotransmitters
• >2,000 mg can cause
side effects
Source: USDA
Vitamin C - continued
• Deficiency
–
–
–
–
Scurvy
Swollen gums
Fatigue
Rid body of
cholesterol
– Immunity
• Toxic effects >2000
mg
–
–
–
–
Nausea
Abdominal cramps
Nose bleeds
Kidney stones
Vitamin C continued
• Good Sources
– Fruit
•
•
•
•
•
•
Papaya
Orange
Pineapple
Kiwi
Strawberry
Cantaloupe
– Bell pepper
– Broccoli
– Spinach
Vitamin A
• Known as retinoids
• Consumed as retinoids(animal) or carotenoids
(plant)
• Functions:
– Vision
– Cell differentiation – stem cells
– Immune function
• RDA/AI:
– Men = 900 µg RAE (retinol activity
equivalent)
– Women =700 µg RAE
– UL = 3,000 µg RAE
Vitamin A
(continued)
• Especially important to
athletes to repair
damaged tissue during
training
• Antioxidant
• Consume food sources
vs. supplements
(decrease possible
toxicity)
Source: USDA
Vitamin D
• “Sunshine” vitamin
• Calcitriol
• Functions:
– Controls blood calcium
levels
– Regulating levels of
phosphorous
– Bone growth/development
• RDA/AI:
– AI = 5 to 15 µg
– UL = 50 µg
• 80 to 90%
synthesized by the
body
Vitamin D
(continued)
• Supplements
• Fortified foods
• Premenopausal and
– Dairy
postmenopausal
– Juice
• Vitamin D with
– Cereal
calcium and
magnesium can
decrease osteoporosis
Source: USDA
Vitamin D continued
• Deficiency
– Could be caused by
•
•
•
•
•
Diet
Enough sunlight
Kidneys
GI tract
Obesity
– Osteoporosis
– Rickets
• Toxicity
– Uncommon
– Megadoses
Vitamin D continued
• Good Sources
–
–
–
–
–
Salmon
Sardines
Tuna
Milk
Eggs
• Found in small
amounts in foods
Vitamin E
Functions:
– Antioxidant
– Skin and connective
tissue
• RDA/AI (alpha
tocopherol):
– RDA = 15 mg
– UL = 1,000 mg
• Anti-aging
– Protects cell
membranes
– Protects genetic
material from free
radicals
Source: USDA
Vitamin E
(continued)
• High doses of Vit. E
can affect Vit. K
blood clotting
function
• Serious bleeding in
the brain can result
with high doses
Source: USDA
Vitamin E continued
• Deficiency
– Rare
– Very low weight
pre-mature babies
– Fat malabsorption
• Toxicity
– Rare
– Reduces ability for
blood clotting
Vitamin E
• Good sources
–
–
–
–
–
–
Vegetable oil
Cereal
Meat
Poultry
Tofu
shrimp
Vitamin K
• Also known as quinones
• Functions:
– Blood clotting
– Bone mineralization
• AI:no RDA only AI
– Men = 120 µg
– Women = 90 µg
– UL not established
Source: USDA
Vitamin K
(continued)
• Without Vitamin K
even a small cut could
be life threatening
• Newborns receive
Vitamin K as a
standard procedure,
lack the bacteria that
produces Vit K
Source: USDA
Vitamin K continued
• Deficiency
– Uncommon
– Impairs blood
clotting
– Athletes more
likely to have
bruising
• Toxicity
– rare
Vitamin K
• Good sources
– Green leafy
– Herbs
• Basil
• Thyme
– Prunes
– Tofu
– Cheese
• swisss
– Eggs
What are phytochemicals?
• Chemical substances from plants.
• Phyto means “plant”
• Approx. 50 phytochemicals are consumed
in typical American diet.
• Consumption is associated with decreased
risk for cardiovascular disease and cancers.
• Common sources are fruits, vegetables and
grains.
Tips for Increasing Phytochemical Intake
• Serve hot or cold green tea with meals.
• Keep red or green grapes washed and ready in
the refrigerator for snacks.
• Use tomato sauces, pastes, and spaghetti sauce
as a basis for meals.
• Sprinkle nuts and seeds on salads.
• Use garlic in cooking, dressings, marinades, and
sauces.
Tips for Increasing Phytochemical Intake
• Complement all meals with one or two fruits or
vegetables
• Use whole grain foods more often than
processed grains
• Try a new grain recipe that uses bulgar, barley,
or oats
• Eat fruit for dessert such as a baked apple,
chopped melon or chilled berries