Questions and Answers
What is the primary deficiency condition associated with Thiamine (B1)?
Which of the following vitamins is specifically indicated for migraine prevention?
Excessive intake of which vitamin can lead to flushing as a side effect?
Which water-soluble vitamin is required for the conversion of tryptophan to niacin?
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Which of the following can be a cause of Cobalamin (B12) deficiency?
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What is the primary food source for Riboflavin (B2)?
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What condition is associated with a deficiency of Niacin (B3)?
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Which vitamin has no established upper limit (UL) for toxicity?
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Which vitamin is important for the maintenance of homocysteine levels?
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What potential side effect could occur from excessive Vitamin C intake?
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What role does arginine play in the body?
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Which amino acid is essential only in infants and can be synthesized by adults?
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What is a potential toxicity risk associated with L-citrulline?
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What is one common indication for using glutamine as a supplement?
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Which amino acid is recognized for supporting muscle protein synthesis on a molecular level?
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What deficiency may result from a low protein diet affecting tyrosine levels?
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What is a common food source for alanine?
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Which amino acid is essential for collagen production and tissue repair?
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Which vitamin deficiency is indicated by low protein intake?
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What is a primary therapeutic use of alpha-lipoic acid?
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Which food group is primarily restricted in the diet focusing on minimizing sugar and processed food consumption?
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What is a key feature of the low glycemic diet?
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Which of the following is NOT a feature of the Mediterranean diet?
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Which of the following is considered a low glycemic index food?
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Which nutrient-dense options are favored in the diet that minimizes sugar and processed foods?
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What type of fats are primarily used in the Mediterranean diet?
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Which of the following legumes is included as a low glycemic index food?
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What is a primary concern of the diet emphasizing low glycemic index foods?
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What is a therapeutic indication for the use of zinc supplements?
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Which of the following deficiencies is characterized by poor wound healing?
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Which amino acid is associated with symptoms of mental retardation if untreated during deficiency?
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What is a common food source of Tryptophan?
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What potential side effect is associated with excessive Tryptophan supplementation?
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Which of the following amino acids is needed for muscle metabolism and tissue repair?
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Which food is NOT a source of Phenylalanine?
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What is the main therapeutic dosage range suggested for Tryptophan in treating insomnia?
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Which deficiency can lead to immune function impairment and night blindness?
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What is a known toxicity symptom of excessive zinc intake?
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What is butyric acid primarily known for?
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Which food source is highest in omega-6 fatty acids?
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Which condition is NOT indicated for Dihomo-gamma-linolenic acid (DGLA)?
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What is a potential side effect of DGLA supplementation?
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What role does gamma-linolenic acid (GLA) play in the body?
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What is a common dietary source of linoleic acid (LA)?
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What can a deficiency in linoleic acid (LA) lead to?
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Which of the following is a short-chain fatty acid produced in the colon?
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Which omega-6 fatty acid is particularly noted for its role in preventing stroke?
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Which of the following conditions is NOT associated with the use of butyrate?
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Study Notes
Water Soluble Vitamins
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Thiamine (B1): Crucial for energy production and DNA synthesis; deficiencies often seen in alcoholics and diabetics. Symptoms include Beriberi (neurological issues) and Wernicke's encephalopathy. Food sources include brewer’s yeast, brown rice, eggs, and legumes. RDA: 1.1-1.2 mg/d. No known toxicity.
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Riboflavin (B2): Maintains homocysteine levels and is essential for energy production. Deficiency causes cheilosis, glossitis, and corneal vascularization. Food sources include brewer’s yeast, almonds, liver, and whole grains. RDA: 1.1-1.3 mg/d. Note: Causes bright yellow urine but has no toxicity level.
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Niacin (B3): Derived from tryptophan; essential for lipid metabolism and energy production. Deficiency leads to Pellagra (dermatitis, diarrhea, dementia, death). Food sources include beef liver, brewer’s yeast, and peanuts. RDA: 14-16 mg/d with a toxicity level of 50 mg causing skin flushing.
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Pantothenic Acid (B5): A component of coenzyme A crucial for energy and hormone production. Deficiency is rare but causes burning feet syndrome and fatigue. Food sources include avocados, beef, and fresh vegetables. AI: 5 mg/d; no known toxicity.
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Pyridoxine (B6): Essential for neurotransmitter synthesis and energy production. Deficiency can cause anemia, glossitis, and peripheral neuropathy. Food sources include tuna, bananas, and chicken. RDA: 1.3 mg/d with a potential toxicity of >500 mg causing ataxia.
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Biotin (B7): Important for energy production and lipid metabolism; produced by gut flora. Deficiencies manifest as dermatitis and hair loss. Food sources include liver, egg yolk, and cereal grains. RDA: 30 mcg/d; no toxicity reported.
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Inositol (B8): Necessary for brain and muscle function; not essential in diet as it's synthesized by the body. Food sources include brewer's yeast and legumes. Therapeutic dosage ranges from 4-12 g/day for conditions like depression and PCOS.
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Folate (B9): Vital for DNA synthesis and maintaining homocysteine levels. Deficiency can lead to megaloblastic anemia and increased risk of neural tube defects. Food sources include green leafy vegetables and lentils. RDA: 400 mcg/d; toxicity over 15 mg can mask B12 deficiency.
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Cobalamin (B12): Important for red blood cell production and neurological function. Deficiencies lead to macrocytic anemia and neuropathy. Food sources include meats, fish, and dairy. RDA: 2.4 mcg/d with no toxicity.
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Vitamin C: Antioxidant that supports immune function and collagen synthesis. Deficiency symptoms include fatigue, skin disorders, and increased infections. Food sources include citrus fruits and legumes. Therapeutic dosage: 650 mg-2 g/d; toxicity over 20 g can cause nausea.
Fat Soluble Vitamins
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Vitamin A: Required for vision, immune function, and skin health. Deficiency leads to night blindness, dry skin, and immune issues. Food sources predominantly include liver, fish liver oil, and dairy products. RDA: 2300-3000 IU, with toxicity at doses >10,000 IU, potentially teratogenic, and severe symptoms above 100,000 IU.
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Forms of Vitamin A: Includes preformed vitamin A (retinol) and provitamin A carotenoids such as beta-carotene.
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Indications for Vitamin A: Helps with skin issues like acne and infections, but caution during pregnancy due to teratogenic potential.### Oysters and Zinc
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Oysters are rich in zinc, which is essential for vision, immune function, and wound healing.
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Therapeutic dosages of zinc range from 75-90 mg/d, with an RDA of 12-15 mg/d.
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Zinc forms: zinc citrate, zinc sulfate, zinc picolinate.
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Toxicity can lead to metallic taste, nausea, headaches, abdominal cramps, and loss of appetite.
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Zinc deficiencies manifest as impaired immune function, poor wound healing, dysgeusia, night blindness, and growth retardation.
Amino Acids Overview
- Essential amino acids (PVT TIM HALL) are critical for various body functions and protein synthesis.
Phenylalanine
- Required for protein synthesis and precursor to neurotransmitters (dopamine, norepinephrine).
- Therapeutic doses range from 500-1000 mg, 2-3 times daily.
- Deficiency leads to no specific symptoms, but toxicity can cause muscle cramps, headaches, and nausea.
- Contraindicated in individuals with phenylketonuria (PKU), leading to severe mental retardation if untreated.
Valine
- Branched-chain amino acid vital for muscle metabolism and tissue repair.
- Important for nitrogen balance.
- No identified deficiency, with food sources including dairy, meat, mushrooms, and peanuts.
Threonine
- Essential for collagen and elastin formation.
- Functions as an immunostimulant and aids in fat digestion.
- No known deficiency; wants sources such as pork, chicken, and liver.
Tryptophan
- Precursor to serotonin, involved in mood regulation.
- Therapeutic doses for insomnia: 1-2 g at bedtime; for depression: 3-6 g/d in divided doses.
- Caution with SSRIs due to potential serotonin syndrome; side effects include sleepiness and symptoms similar to hypoglycemia.
- Food sources include oats, bananas, dried prunes, dairy, and turkey.
Isoleucine
- Another branched-chain amino acid that promotes glucose uptake into cells.
- Symptoms similar to hypoglycemia may occur, including dizziness and fatigue.
- Important for muscle health and recovery.### Amino Acids - Essential and Conditionally Essential
- Histidine: Necessary for hemoglobin production, mainly found in protein sources such as grass-fed beef, seafood, eggs, and soybean products.
- Arginine: Critical for vascular function, immune system enhancement, and wound healing. Found in red meat, poultry, fish, and dairy. Dosage varies; therapeutic use for erectile dysfunction may require 6-20g/d. High doses >30g/d can cause toxicity issues.
- Lysine: Supports immune function and collagen formation, found in fish, eggs, and lima beans. Therapeutic dosage is 1-3g/d for conditions like herpes.
- Leucine: An important branched-chain amino acid that promotes muscle protein synthesis. Included in dietary BCAAs with isoleucine and valine, with no known deficiency.
- Glutamine: The most abundant free amino acid, synthesized when needed. Supports gut health and muscle building; therapeutic dose is 5-45g/d.
- Glycine: Acts as an excitatory neurotransmitter and supports protein synthesis. Taken at 2-10g/d for anxiety, panic attacks, and insomnia.
- Proline: Essential for collagen production and joint health, no known deficiencies.
- Serine: Supports cognitive function and muscle growth, derived from glycine, present in high protein foods; no known deficiencies.
- Tyrosine: Precursor to several neurotransmitters, involved in thyroid hormone synthesis. Found in cheese, soybeans, and fish; deficiency may appear in low protein diets.
Amino Acids - Non-Essential
- Alanine: Supports athletic performance and immune function, especially in low protein diets. Found in meat and wheat germ.
- Aspartate: Involved in the Krebs cycle, supports cognitive function; present in oysters and several grains, with no deficiencies reported.
- Cysteine: Important for detoxification and sulfur content, can lead to kidney stones in high doses; found in meat and dairy.
- Glutamate: An excitatory neurotransmitter linked to depression and ADHD, abundant in fish, dairy, and processed foods like MSG.
Polyunsaturated Fatty Acids (PUFAs)
- Alpha Lipoic Acid (ALA): Acts as an antioxidant, indicated for diabetes and mental health. Therapeutic dose is 600mg/d, caution advised with liver disease.
- Dihomo-gamma-linolenic acid (DGLA): Affects inflammation and pain management; can lead to several gastrointestinal and headache complaints when deficient.
- Gamma-linolenic acid (GLA): Conditions like asthma and eczema can benefit from this omega-6 fatty acid; also converted to DGLA.
- Linoleic Acid (LA): Important for collagen synthesis, associated with heart health and metabolic syndrome.
Dietary Approaches
- Low Glycemic Diet: Focuses on foods that produce a slow rise in blood sugar levels. Includes non-starchy vegetables, legumes, whole grains, lean proteins, and healthy fats.
- Mediterranean Diet: Characterized by a high intake of fruits, vegetables, whole grains, healthy fats, lean proteins, and moderate dairy, promoting heart health and overall wellness.
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Description
This quiz will test your knowledge of water-soluble vitamins, focusing on their roles, deficiency symptoms, and food sources. Understand the importance of vitamins like Thiamine (B1) in energy production and DNA synthesis. Explore the impact of deficiencies, especially in alcoholics and individuals with high blood sugar.
