The Power of
Vitamins
Angela Giannavola
HW499 Capstone Health &
Wellness
Professor Edward Eaves
August 16, 2014
What are Vitamins?
Hello Everyone and welcome to this
introductory outline on the role of
vitamins. Vitamins are organic
compounds which are necessary, in very
small amounts, for our normal growth and
function. We cannot make vitamins
within our bodies, so we must obtain
them from our foods. There is ample
amounts of vitamins in our foods,
however it is possible to become
deficient in certain vitamins which can
damage our health. Vitamins are,
“crucial for maintaining optimal health”
(Bellows & Moore, 2012).
Classification of
Vitamins
Two types:
•
Fat-Soluble Vitamins
•
Water-Soluble Vitamins
Fat Soluble Vitamins
•
Consist of Vitamins A, D, E, and K.
•
Used as needed by the body.
•
Excess fat-soluble vitamins are
stored in the liver and fat tissues.
•
They can accumulate to
dangerous levels and can lead to
a condition called
hypervitaminosis, meaning excess
amounts of a vitamin in the body,
if more than the recommended
amount is taken (Zelman, K.,
2014).
Vitamin A
•
Recommended DRI: 700
mcg/day females and 900
mcg/ day males (NIH, 2014).
•
Sources: Fish oils, carrots, liver,
cereals, squash.
•
Vitamin A supports cell
growth and differentiation,
playing a critical role in the
normal formation and
maintenance of the heart,
lungs, kidneys, and other
organs (NIH, 2014).
Vitamin D
•
Recommended DRI: DRI: 5-15 mcg
both men and women (NIH, 2014).
•
Sources: sunlight, fortified milk, eggs,
salmon, margarine.
•
Vitamin D has a well-established role
in bone health and helps reduce the
risk of cancer, heart disease, stroke,
diabetes, autoimmune diseases, and
more (Web MD, 2014).
•
Vitamin D deficiency is associated
with low bone mass and
osteoporosis.
Vitamins E & K
Vitamin E:
•
DRI: 15 mg/ day both men and women
•
Sources: Nuts, leafy greens, fruits and vegetables, egg yolks,
cereals, vegetable oil
•
Acts as an antioxidant and protects vitamins A and C, red blood
cells, and essential fatty acids from destruction (Bellows & Moore,
2012).
•
Vitamin E deficiency is rare. Cases of vitamin E deficiency usually
only occur in premature infants and in those unable to absorb fats.
Vitamin K:
•
DRI: 120 mcg/day men and 90 mcg/ day women
•
Sources: dark green leafy greens such as: kale, turnip greens,
spinach, cauliflower, cabbage and broccoli and certain
vegetables oils including soybean oil, cottonseed oil, canola oil
and olive oil.
•
Plays an essential role in normal blood clotting, promoting bone
health, and helping to produce proteins for blood, bones, and
kidneys
•
Without sufficient amounts of vitamin K, hemorrhaging can occur.
Vitamin K deficiency may appear in infants or in people who take
anticoagulants, such as Coumadin (warfarin), or antibiotic drugs
(Bellows & Moore, 2012).
Water-Soluble Vitamins
•
B Complex Vitamins Group: thiamin
(vitamin B1), riboflavin (vitamin B2),
niacin (vitamin B3), pyridoxine (vitamin
B6), folic acid (vitamin B9), vitamin B12,
biotin and pantothenic acid.

The numerous benefits of B vitamins:
Ease Stress
Treat anxiety and depression
Aid memory
Relieve PMS
Reduce heart-disease risk
•
Vitamin C: citrus fruits




Vitamin B1-Thiamin
•
DRI: 1.2 mg/ day males and 1.1
mg/ day females (NIH, 2014).
•
Sources: Whole grains, peanuts,
beans, spinach, oatmeal, legumes,
nuts, kale, blackstrap molasses and
wheat germ.
•
Helps the body make healthy new
cells. It’s often called an anti-stress
vitamin because of its ability to
protect the immune system
(McDermott, D., 2014).
Vitamin B2Riboflavin
•
•
•
DRI: 1.2 mg/ day for males
and 1.1 mg/ day for females
(NIH, 2014).
Sources: Almonds, wild rice,
milk, yogurt, eggs, Brussels
sprouts, spinach and
soybeans.
Works as an antioxidant to
help fight free radicals and
may prevent early aging and
the development of heart
disease. Riboflavin is also
important for red blood cell
production, which is
necessary for transporting
oxygen throughout the body.
Vitamin B3-Niacin
•
DRI: 16 mg/ day for males
and 14 mg/ day for females
(NIH, 2014).
•
Sources: Yeast, red meat,
milk, eggs, beans and green
vegetables.
•
Helps boost HDL (good
cholesterol) levels.
Additionally, Niacin helps
improve circulation and
convert carbohydrates into
glucose.
Vitamin B5Pantothenic Acid
DRI: 5 mg/ day adults
(University of Maryland, 2013).
Sources: avocados, yogurt,
eggs, meat and legumes.
Biotin helps break down fats
and carbs for energy. It is also
responsible for the production
of sex and stress-related
hormones including
testosterone. Additionally, B5
promotes healthy skin with the
ability to reduce signs of skin
aging such as redness and skin
spots.
Vitamin B7-Biotin
•
DRI: 30 mcg in adults 19 years and older
(Weil, A., 2014)
•
Sources: barley, liver, yeast, pork,
chicken, fish, potatoes, cauliflower, egg
yolks and nuts.
•
Also referred to as the “Beauty Vitamin”
since it is responsible for healthy hair,
skin, and nails. Also helps people with
diabetes control high blood glucose
levels.
•
Biotin deficiency is rare. Daily
requirements are relatively small, food
sources of biotin are abundant, and the
body efficiently recycles much of the
biotin it has already used.
Vitamin B9-Folic Acid
•
•
•
DRI 400 mcg/ day both males
and females.
Sources: leafy greens, beets,
oranges, whole grain cereals,
asparagus, beans.
Lowers risk of heart disease,
stroke, and birth defects; coloncancer prevention (Whole
Living, 2014).
Vitamin B6 and B12
Vitamin B6 Pyridoxine
•
DRI: 1.3-1.7 mg males and 1.3-1.5 mg/ day
females (Benardot, 2006).
•
Sources: chicken, turkey, tuna, salmon,
lentils, sunflower seeds, cheese, brown rice,
cantaloupe, and carrots
•
B6 helps regulate levels of the amino acid
homocysteine (associated with heart
disease). B6 also helps in mood and sleep
patterns because it helps the body
produce serotonin, melatonin and
norepinephrine (a stress hormone).
Vitamin B12 Cobalamin
•
DRI: 2.4 mcg/day both males and females.
•
Sources: fish, shellfish, dairy, eggs, beef
and pork.
•
B12 is a total team player that works with
vitamin B9 to produce red blood cells and
help iron do its job to create the oxygen
carrying protein, hemogloblin (McDermott,
D., 2014).
Maximizing Vegetable
Intake
•
Increase fruit and
vegetable
consumption daily.
•
Eat a variety of fruits
and vegetables.
•
Steam or roast
vegetables instead of
boiling to preserve the
nutrients.
Wrap Up!
•
Best to get your vitamins from
nutrient-dense foods.
•
A vitamin will not substitute for
an inadequate diet.
•
Certain populations are more
prone to deficiencies including
older adults and vegetarians.
•
Consult your physician prior to
taking supplements, especially
if you take medication.
References:
Bellows & Moore, (2012). Water-Soluble Vitamins: B-Complex and Vitamin C. Retrieved August 15, 2014 from:
http://www.ext.colostate.edu/pubs/foodnut/09312.html
Benardot, D., (2006). Advanced Sports Nutrition. Champaign, IL: Human Kinetics
McDermott, N., (2014). The Benefits of Vitamin B Complex. Retrieved August 16, 2014 from:
http://dailyburn.com/life/health/benefits-vitamin-b-complex/
National Institutes of Health, (2014). Vitamin A. Retrieved August 14, 2014 from:
http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
University of Maryland, (2013). Vitamin B5 (Pantothenic acid). Retrieved August 16, 2014 from:
https://umm.edu/health/medical/altmed/supplement/vitamin-b5-pantothenic-acid
WebMD, (2014). Are You Getting Enough Vitamin D? Retrieved August 14, 2014 from:
http://www.webmd.com/food-recipes/guide/are-you-getting-enough-vitamin-d
Weil, A., (2014). Facts About Vitamin A. Retrieved August 14, 2014 from:
http://www.drweil.com/drw/u/ART02759/facts-about-vitamin-a
Weil, A., (2014). Vitamin B7 for Metabolism. Retrieved August 16, 2014 from:
http://www.drweil.com/drw/u/ART02764/vitamin-b7.html
Whole Living, (2014). The Benefits of B Vitamins. Retrieved August 16, 2014 from:
http://www.wholeliving.com/134086/benefits-b-vitamins
Zelman, K. (2014). Know the Difference Between Fat- and Water-Soluble Nutrients. Retrieved August 15, 2014 from:
http://www.webmd.com/vitamins-and-supplements/nutrition-vitamins-11/fat-water-nutrient?page=1