Water-Soluble Vitamins9 Water-soluble vitamins = 8B’s and 1C!

B1 = Thiamin B2 = RiboflavinB3 = NiacinB5 = Pantothenic AcidB6 = PyridoxineB7 = BiotinB9 = FolateB12 = Cobalamin

Easily destroyed by heat, light, and oxidation

Digestion and

Absorption

Primary FunctionsB vitamins act as coenzymes!Coenzymes are a vital part of some enzymes, so vitamins are needed for enzyme to work properly

These Transform carbohydrates, proteins, and fats to ATP• Thiamin• Riboflavin• Niacin • Pyridoxine• Pantothenic Acid• Biotin

B Vitamins Function as Coenzymes

Primary Functions

– Antioxidant: Vitamin C

– Nerve Function: Thiamin

– Protein Synthesis: Niacin

– Formation of Red Blood Cells: Folate and Cobalamin

– Heart Health Promoted by Several B vitamins

• Energy Metabolism: B Vitamins

B Vitamins Function in

Energy Metabolism

Thiamin (B1)First B vit - *Missing nutrient in unpolished rice.Destroyed in basic solutions; acid solutions protect it.Absorbed - in jejunum (passive diffusion) and activetransport if low intakes

Produces ATP from Carbohydrate Metabolism– TPP activates decarboxylase to form acetyl CoA.– Convert α-ketoglutarate to succinyl CoA TCA cycle.

• Converts branched-chain AA’s to acetyl CoA• Makes pentoses used to synthesize DNA and RNA

Thiamin and Thiamin Pyrophosphate (TPP)

TPP in Energy Metabolism

Thiamin Daily Needs & Food Sources

Food Source

ServingSize

Amount(mg)

DRI/DV(%)

NutrientDensity

Asparagus 1 cup 0.29 24 11.0Sunflower Seeds ¼ cup 0.52 43 3.8Green Peas 1 cup 0.36 30 4.7Flaxseeds 2 Tbs 0.23 19 4.6Brussels Sprouts 1 cup 0.17 14 4.5Navy Beans 1 cup 0.43 36 2.5Black Beans 1 cup 0.42 35 2.8Barley ¼ cup 0.40 33 2.8Dried Peas 1 cup 0.37 31 2.4Lentils 1 cup 0.33 28 2.2Pinto Beans 1 cup 0.33 28 2.0Lima Beans 1 cup 0.30 25 2.1Oats ¼ cup 0.30 25 3.0Sesame Seeds ¼ cup 0.28 23 2.0Kidney Beans 1 cup 0.28 23 1.9Tuna 4 oz 0.15 13 1.5Pineapple 1 cup 0.13 11 2.4

RDA Adults: Males: 1.2mg/day; Females: 1.1mg/day

Thiamin DeficiencyNo known Toxicity but Deficiency is Bad!!!

Beri BeriWasting (wt loss), impaired sensory perception, confusion, derangement, muscle weakness, peripheral neuropathy - nerve degeneration, arythmia.

Classifications:1) Dry: Peripheral nerve damage, wasting without edema.

Psychological disorders.

2) Wet: Edema and congestive heart failure.

3) Infantile: From infancy thiamine deficiency.

Thiamin Insufficiency ↓ACh, Glutamate and GABA All of these act as neurotransmitters, therefore Decrease in these act to depress transmission of nerve impulses!

Wernicke-Korsakoff SyndromeCaused by chronic alcohol abuse depleting thiamin

GABA in Foods!

Riboflavin (B2)Two Coenzyme forms

– Flavin mononucleotide (FMN)– Flavin adenine dinucleotide (FAD)

Heat Stable (cooking) except in UV light

Absorption - Attached to proteins in food

Released in with HCl in stomach

Absorbed by active transport in small intestine

Structures of Riboflavin, FAD and FMN

Involved in E Metabolism Via OxidationFAD and FMN accept hydrogen ions (H+)FADH2 transports e-s to e- Transport Chain (ETC) makes ATP

Food Sources

– Participates in beta-oxidation (Fat Metabolism)– Protects cells from oxidative stress

Metabolic Functions of Riboflavin

Enhances the function of other B vitamins

Riboflavin Daily Needs

RDA Adults: Males: 1.3 mg/day; Females: 1.1 mg/day

The Role of FAD in the TCA Cycle

Ariboflavinosis – inflammation of tissues lining the throat, mouth, tongue, and lips become.

Sore throat, stomatitis, glossitis, cheilosis*

Reduced conversion of B6 to its active form

Altered iron metabolism & syn of Hb (RBCs)

Riboflavin Deficiency

No Toxicity

Deficiency

*Fissuring and dry scaling of lips and angles of the mouth

Niacin (B3)2 Active Forms from food: Nicotinic Acid and Nicotinamide• Converted to Coenzymes

– Nicotinamide adenine dinucleotide (NAD+) – Nicotinamide adenine dinucleotide phosphate

• Bioavailability– Less available in plant foods (wheat grains).– More available in dairy foods and meat.

• Absorbed - small intestine, simple diffusion.

(NADP+)

Niacin is also involved in breaking down alcohol in the body and in the synthesis of fatty acids.

Niacin and Coenzymes NAD+ and NADP+

Metabolic Functions of Niacin• Coenzyme in oxidation-reduction reactions

– Glucose, protein, fat, and alcohol metabolism– Folate and vitamin C Metabolism

• Keeps skin cells healthy and GI tract functioning

• In therapeutic doses:– Lowers total cholesterol in the blood– Lowers triglycerides– Raises HDL cholesterol

NAD+ in Energy Metabolism

Daily Needs for Niacin

RDA Adults: Males: 16 mg/day; Females: 14 mg/dayUL: 35 mg/day

• Synthesized in body from Tryptophan– 60 mg of tryptophan = 1 niacin equivalent (NE)– This requires riboflavin, vitamin B6, and iron

NiacinFood Sources - Meats, fish, poultry & tryptophanHeat and UV light Stable in Foods

• No Toxicity - from food intake!• Excess supplements (and overly fortified foods):

• Reddish coloring of the face, arms, and chest• Nausea, vomiting• Heartburn• Liver toxicity• Raised blood glucose levels

Niacin DeficiencyPellagra (disease of the 4 Ds)

• Dermatitis• Diarrhea• Dementia• Death

Pantothenic Acid (B5)

• Part of Coenzyme A, then makes acetyl CoA• Absorption - small intestine

– If intake is high: Passive diffusion– If intake is low: Active transport

Not stored but high conc found in:• Liver• Kidney • Adrenal glands• Brain

Pantothenic Acid and Energy Metabolism

Metabolic Functions of Pantothenic Acid

Used in fat, carbohydrate, and protein Metabolism.– Fat: makes FA’s and converts them to E– Carbohydrate: Converts pyruvate to acetyl CoA– Protein: Converts AA’s substrates in TCA cycle

Important in Synthesis of:– Cholesterol– Steroid Hormones– Neurotransmitter Acetylcholine (ACh)

Pantothenic Acid Daily Needs and Food SourcesMale and female adults: 5 mg/day• Major Food Sources

Widespread in a large variety - Eggs, fresh vegetables, wheat bran, yeast, meat, milk…

Destroyed by Heat!Processed foods (canned vegetables, fish, meat) are lower than fresh foods in B5.

Pantothenic Acid Deficiency

No Toxicity

• Deficiency: RareSymptoms:

• Fatigue • Nausea• Vomiting• Numbness• Muscle cramps• Difficulty walking

Pyridoxine (B6)

Vitamin B6

Absorption – 75% is Bioavailable (small intestine)By passive diffusion

Bound to albumin and transported to liver

Stored mostly in the muscle, some in the liver

Metabolic Functions of Vitamin B6

• Coenzyme for more than 100 enzymes!• Mostly Protein Metabolism and AA Metabolism• Req in Transamination of non-essential AAs

Involved in:Glycogenolysis and Gluconeogenesis• Makes hemoglobin for RBCs• Assist immune and nervous systems

• Reduce risk for Heart Disease• Reduces Nausea and Vomiting

B6 Daily Needs and Food Sources

RDA Adults Males: 1.3 - 1.7 mg/day; Females: 1.3 - 1.5 mg/dayUL: 100 mg/day

Wide Variety of Food Sources

Meat, fish, poultryFruits and Vegetables Nuts and Legumes

Vitamin B6 Toxicity and DeficiencyToxicity – from excess supplement intake. It attaches to enzymes in muscle and other tissue & remains in body.

B6 Deficiency Symptoms– Sore Tongue– Inflammation of the skin– Depression– Confusion

Microcytic Hypochromic AnemiaRed blood cells are small and pale.

Excessive alcohol consumption depletes B6

Biotin (B7)• Contains Sulfur (S)!• Absorption - Biotinidase removes biotin from food.

– Active transport in Small Intestine– Absorbed in the liver

Metabolic Functions of Biotin

• Coenzyme for E Metabolism– Synthesis of Fatty Acids– Amino Acid Metabolism– Replenishes oxaloacetate from pyruvate

• DNA replication and transcription of genes

• Cell develp & growth - Healthy Hair and Nails

Biotin (B7)

Biotin Daily Needs and Food Sources

• Adults: Males and females: 30 μg/day;

Major Food Sources– Yeast– Liver and other organ meats– Bacteria in the GI tract– Egg yolks– Whole grains– Fish– Many Nuts

Biotin Toxicity and Deficiency• Toxicity: Very Rare

Deficiency:• Can be from eating too many raw egg whites. The

Avidin in it binds biotin => deficiency symptoms• Total parenteral nutrition• Impaired absorption• Rare genetic disorders

Symptoms:Hair loss, depression, conjunctivitis, dermatitis, lethargy, hallucinations

Folate B9

• Folate - the Natural Form of B9 in foods• Folic Acid - synthetic form (added to foods and in supplements)

• Extremely important to have optimal Folate during pregnancy.

• Most folate in foods = Polyglutamate form.• Absorption – only one glutamate kept during

digestion in small intestine• Active form: Tetrahydrofolate - transported to liver.

FolateFolic acid is more bioavailable than folate.Folate destroyed with Heat and Light exposure.Raw Foods have more folate than cooked foods.

Some foods have enzymes that inhibit folate availability.

e.g. Beans, legumes, and cabbage!

Metabolic Functions of Folate

• Transfers C’s to form new compounds• DNA and AA Synthesis• Homocysteine metabolism• Assists in Neural Tube development prevents:

– Neural tube defects– Anencephaly– Spina bifida

• May prevent cancer and Heart Disease

Daily Needs for Folate

Synthetic folic acid absorbed 1.7 times more than Folate.• RDA Adults: Males and females: 400 μg/day• Pregnant women and childbearing age: 400 μg/day – UL: 1,000 μg/day

No Toxicity from foods sources of FolateExcess intake fortified food or supplements (mask a B12 deficiency)

Food Sources of Folate

Dark green leafy vegetables, legumes, seeds and Liver

FoodSource

ServingSize

Amount(mcg)

DRI/DV(%)

NutrientDensity

Lentils 1 cup 358.38 90 7.0Asparagus 1 cup 268.20 67 30.5Spinach 1 cup 262.80 66 28.6Turnip Greens 1 cup 169.92 42 26.5Broccoli 1 cup 168.48 42 13.9Beets 1 cup 136.00 34 8.2Romaine Lettuce 2 cups 127.84 32 36.0Bok Choy 1 cup 69.70 17 15.4Cauliflower 1 cup 54.56 14 8.6Parsley ½ cup 46.21 12 19.0Pinto Beans 1 cup 294.12 74 5.4Garbanzo Beans 1 cup 282.08 71 4.7Black Beans 1 cup 256.28 64 5.1Navy Beans 1 cup 254.80 64 4.5Kidney Beans 1 cup 230.10 58 4.6Papaya 1 med 102.12 26 3.9Brussels Sprouts 1 cup 93.60 23 7.5Green Peas 1 cup 86.78 22 3.4Bell Peppers 1 cup 42.32 11 6.7Green Beans 1 cup 41.25 10 4.2

Folate DeficiencyInterferes with normal red blood cell divisionMegaloblasts → macrocytes → macrocytic anemia

RBCs abnormally large!

– Macrocytic Anemia– Fatigue– Weakness– Irritability – Shortness of breath

Folate Deficiency Linked to Parkinson's Disease

Cobalamin (B12)2 Forms - Both contain Cobalt.

The protein called intrinsic factor (IF), made in stomach helps the intestines absorb vitamin B12.

Vitamin B12 bound to proteins in food and R protein in saliva goes with it to collect it.

The Absorption of Vitamin B12

Vitamin B12• Stored mostly in the liver • Excreted through the bile and urine• Deficiency can take years to develop.

Metabolic Functions of Vitamin B12

• 2 Coenzymes Methylcobalamin: homocysteine to methionine;(prevents homocysteine* buildup)Deoxyadenosylcobalamin: Succinyl CoA in TCA cycle

• Activates Folate!• Synthesis of new cells, esply RBCs• Maintains myelin sheath of nerves• Catabolism of AAs and FAs for E Metabolism

Daily Needs for Vitamin B12

RDA Adult: Males and Females: 2.4 μgAtrophic gastritis: Reduction in HCl production andB12 not released from protein in food

Bad Bacterial overgrowth reduces B12 absorption

Absorption of the synthetic form is not hindered

Insufficient intrinsic factor & gastric bypass ↓ absorption

Microwave cooking reduces active form by 30-40%.

Vitamin B12 Deficiency

No Toxicity

Macrocytic AnemiaPernicious AnemiaFatigueShortness of breathPeripheral Neuropathy (tingling & numbness arms/legs)

• Zero intake (vegan diets)• Malabsorption (HCl)• ↓Pancreatic Enzymes• Gastric Bypass

Deficiency:

Pernicious, Latin meaning ‘destructive’

Pernicious Anemia is a decrease in healthy red blood cells from lack of vitamin B12.

Need to eat meat, poultry, shellfish, eggs, and dairy products to get this vitamin.

FoodSource

ServingSize

Amount(mcg)

DRI/DV(%)

NutrientDensity

Sardines 3 oz 8.11 338 32.2Salmon 4 oz 5.67 236 27.0Tuna 4 oz 2.66 111 13.5Cod 4 oz 2.62 109 20.4Lamb 4 oz 2.51 105 6.1Scallops 4 oz 2.44 102 14.5Shrimp 4 oz 1.88 78 10.4Beef 4 oz 1.44 60 6.2Yogurt 1 cup 0.91 38 4.6Cow's milk 4 oz 0.55 23 5.5Eggs 1 0.55 23 5.3Turkey 4 oz 0.42 18 1.9Chicken 4 oz 0.39 16 1.6Cheese 1 oz 0.24 10 1.6

Food Sources of Vitamin B12

Vitamin CAscorbic AcidWe Humanoids lack enzyme to make vit C : (Absorption - Small intestine by active transportHigher intakes => simple diffusion stomach & intestine

Absorption decreases 50% with intakes > 1 gMore is more likely to be absorbed!Excreted via kidneys, not stored in the body

Metabolic Functions of Vitamin C

• Collagen Synthesis – Crucial for tissue Health!

• Antioxidant– Reduces risk for heart disease and cancer– Accepts/donates e-s to balance free radicals

• Iron absorption is enhanced.

More Functions of Vitamin C• Boosts the immune system

– Promotes WBC synthesis

• May reduce the body's response to stress

• Aids in the conversion of tryptophan and tyrosine to serotonin and norepinephrine

• Aids in the synthesis of thyroxine

• Converts cholesterol to bile

• Assists with histamine breakdown

Daily Needs for Vitamin CRDA Adults: Males: 90 mg/day; Females: 75 mg/day

Smokers: + 35 mg/day!UL: 2,000 mg/day

Consuming > 3,000mg can cause nausea, stomach cramps, and diarrhea.

Vitamin C Toxicity and Deficiency• Deficiency

ScurvyPrevented with 10mg of vitamin C per day

Scurvy first presents with:Fatigue and then formation of spots on the skin, spongy gums, and bleeding from mucous membranes.

Person feels depressed, pale and partially immobilized.

Advanced scurvy shows open suppurating (pus filled) wounds, loss of teeth, yellow skin, fever, neuropathy and finally death from bleeding.

Other Vitamin-Like Compounds• Some compounds are not vitamins but

essential to overall health. • Usually enough made in body • May become essential, e.g., during illness or

chronic diseaseCholine Carnitine Lipoic acidInositol

Choline - cannot be synthesized by body…

Grouped with the B vitamins (but not a vit)Major Functions

– Part of phospholipid that makes up the cell wall– Liver metabolism– Precursor to acetylcholine (nerve transmission)– Assists in Lipid Transport – For Fetal Development

Major Food SourcesAnimal sources: milk, liver, eggs

Carnitine, Lipoic Acid, and InositolAll synthesized by body

Carnitine– Needed to properly utilize fat– Food sources = Meat and dairy products

Lipoic Acid– Helps cells generate energy– Potential antioxidant effects

Inositol– Assists Cell Membranes– Food sources – some plants