Vitamins and Minerals: Nutrient Facts, PDF

Vitamin Vitamin C- Ascorbic Acid Coenzyme Foods Citrus, strawberries, broccoli, tomato juice Digest/ Easy digestion. Absorbed in ileum. Sodium dependent transporters for intestinal *Absorb absorption and tissue uptake. Oxidized form (dehydroascorbate) is absorbed...

Vitamin Vitamin C- Ascorbic Acid Coenzyme Foods Citrus, strawberries, broccoli, tomato juice Digest/ Easy digestion. Absorbed in ileum. Sodium dependent transporters for intestinal *Absorb absorption and tissue uptake. Oxidized form (dehydroascorbate) is absorbed via GLUT transporters. High → low passive diffusion Function Antioxidant (reducing free radicals by donating e-), hydroxylation rxns (collagen,carnitine,tyrosine, neurotransmitter synthesis), pro-oxidant (interaction w/ metals leading to O2), RDA- men 90 mg/day RDA- women 75 mg/day UL 2 g/day Deficiency Scurvy- spongy gums and loose teeth. Now only in children in undeveloped countries Toxicity Rare- possibly kidney stones and GI discomfort At risk Old ppl, smokers, alcoholic/druggies, DM2, cancers, critically ill, malabsorption (deficiency) Supplement/ Reduce cold duration/severity if taken consistently, cataracts, cancer Clinical colds/cancer/cataracts/cardiovascular Destroy Heat, light, oxidation, alkaline solutions, leaches into water Special Notes Vitamin c reduces oxidized Fe or Cu to keep enzymes active Enhances iron absorption and decreases copper absorption Vitamin B1- Thiamin Coenzyme Thiamin diphosphate (TDP → TTP) Foods Salmon, chicken, pasta- meat, whole grains, legumes, enriched/fortified Digest/Absorb Plant sources: Directly absorbed. Animal sources: Hydrolyzed before absorption. Active transport (low intake) or passive diffusion (high intake); inhibited by alcohol Function Energy production, synthesis of pentoses/NADPH, membrane/nerve conduction (nervous system health), critical in krebs cycle RDA- men 1.2 mg/day RDA- women 1.1 mg/day UL none Deficiency Beriberi (acute- acidosis in babies, wet- cardiomegaly and tachycardia, dry-m. weakness/wasting and neuropathy). Wernicke’s- neurological Toxicity rare At risk Elderly, alcoholics, AIDS, GI patients, IBS Supplement/ none Clinical Destroy Heat, alkaline solutions, boiling, raw fish Special Notes Alcohol vitamin Atp needed to phosphorylate thiamin to TDP to TTP Vitamin B2- Riboflavin Coenzyme FMN and FAD (oxidative enzyme systems) Foods Dairy, meat, eggs, fortified grains Digest/Absorb Absorbed as free riboflavin after protein digestion. High absorption rate (~95%) decreases with intake>25 mg Function Decarboxylation of pyruvate, ATP production, glutathione regeneration. Involved in metabolism of vitamins B3, B6, and B9. RDA- men 1.3 mg/day RDA- women 1.1 mg/day UL none Deficiency Ariboflavinosis- only symptoms (sores around mouth) Toxicity Non toxic At risk Old ppl, alcoholics, phototherapy newborns, hypothyroidism Supplement/ Reducing migraines with 400 mg/day Clinical Destroy Light, water leaching Special Notes Neon pee Vitamin B3- Niacin (Nicotinic Acid and Nicotinamide) Coenzyme NAD (nicotinamide adenine dinucleotide) and NADP Foods fish, meats, legumes, fortified grains, and synthesized from tryptophan in the liver, Nixtamalization Digest/Absorb Animal sources: NAD/NADP converted to free nicotinamide before absorption. Plant sources: Bound forms of niacin (niacytin/niacinogen) are indigestible unless processed (bound to carbohydrate/protein in plants → corn) Function Energy production(NADH), biosynthesis of fat, cholesterol, DNA (NADPH), antioxidant defense (NADPH), DNA repair/gene regulation, longevity and aging RDA- men 16 mg/day RDA- women 14 mg/day UL 35 mg/day acute→ vasodilation, GI chronic→ gout, liver injury Deficiency pellagra (Four Ds: dermatitis, diarrhea, dementia, and death Toxicity >1 g/day can cause niacin flush, gout, and liver damage At risk Poverty, malabsorption, alcoholics, old ppl, anti TB meds Supplement/ high-dose nicotinic acid for managing hypercholesterolemia by improving lipid Clinical parameters. Nicotinamide reduces nonmelanoma skin cancer risk and treats acne. Destroy Stable Leaches into boiling water Special Notes -​ Synthesized from tryptophan in liver -​ 60 mg tryptophan → 1 mg niacin Vitamin B5- Pantothenic Acid Coenzyme Coenzyme A Foods Meats, poultry, fish, dairy, legumes, grains Digest/Absorb Easily digested. Must be hydrolyzed from CoA. SMVT, jejunum Function Lipid, carb, protein metabolism, acetyl group transfers, enables energy production and fatty acid synthesis AI- men 5 mg/day AI- women 5 mg/day UL None mild distress Deficiency No disease, rare. Symptoms: burning feet syndrome (numb/burn, neurological) Toxicity Low risk At risk Malabsorption, alcoholics, old ppl, diabetics Supplement/ Acne treatment (reduces sebum and improves skin barrier) Clinical Destroy Boiling, baking, grilling Special Notes Vitamin B6- Pyridoxal Phosphate Coenzyme PLP Foods Meats, tuna, fortified cereals, plant based food Digest/Absorb Absorbed in jejunum, zn dependent Function transamination/deamination, decarboxylation, nucleic acid synthesis RDA- men 1.7 mg/day RDA- women 1.5 mg/day UL 200 mg/day causes sensory neuropathy Deficiency Rare no disease. Symptoms: glossitis, cheilosis, seizures, neurological Toxicity sensory/peripheral neuropathy, impaired motor control, neuron degeneration At risk Infants (severe heat milk treatment) Supplement/ Morning sickness and reducing PMS Clinical Destroy Water leaching and heat and canning. Stable Special Notes Vitamin B7- Biotin Coenzyme Biotin coenzyme/ biocytin (biotin bound to lysine) Foods Liver, egg, salmon w/ bones, sunflower seeds, sweet potato, almonds Digest/Absorb SMVT mediated. Bound to a/b globulins, albumin, or free Function Nutrient metabolism (coenzyme), gene regulation/histone modification (non-coenzyme), cell signaling (non coenzyme) AI- men 30 ug (micrograms) AI- women 30 ug UL N/A Deficiency (no Egg white injury- hair loss, dermatitis, neuromuscular problems due to raw egg disease) consumption Biotinidase deficiency- dermatitis, alopecia, seizures due to inability to produce enzyme for absorption Symptoms: lethargy, depression, m. pain, alopecia, dermatitis Toxicity Possible carcinogenic role, can interfere w/ lab tests At risk Supplement/ Supplements can have up to 10,000 ug Clinical DM 2 supplementation Destroy Relatively stable, some lost in cooking/processing, storage/prep Special Notes Egg vitamin -​ Egg whites have Avidin (glycoprotein) that binds irreversibly to biotin. When cooked biotin is liberated -​ Digestion and absorption occurs in small intestine and is liberated (cuz attached to protein) -​ Must be liberated from lysine for absorption -​ If pH is too basic biotinidase will attach to biotin and will not be absorbed -​ Biotin we store a little in m. liver and brain (w/ SMVT transporter) -​ All other b vitamins must be in coenzyme form, but for biotin only the nutrient metabolism and energy production role needs to be in coenzyme form -​ Cell signaling function- increases uptake of certain enzymes. Regulates cell cycle for cell proliferation and DNA synthesis -​ Common to see biotin deficiency in pregnancy → cleft palates -​ Excreted after liberated from carboxylase and lysine and excreted as free biotin Vitamin B9- Folate (folic acid→ oxidized, supplements/fortified, one glutamic acid) vs (folate→ reduced, natural more glutamic acids requires zinc) Coenzyme Tetrahydrofolate (THF) essential for one carbon metabolism Foods Leafy greens, legumes, liver, fortified cereals Digest/Absorb 85-100% of folic acid absorbed, 50% of folate absorbed. Folate requires zinc. Absorbed in jejunum. Enterohepatic circulation Function One carbon metabolism, DNA/RNA synthesis, amino acid metabolism, histone/gene regulation, converts homocysteine to methionine RDA- men 400 ug (micrograms) dietary folate equivalents/day RDA- women 400 ug DFE/day UL 1000 ug/day (1 mg) mega doses increase cancer risk (>2.5 x RDA) Deficiency Megaloblastic anemia (fatigue, weakness, headaches, breath shortness, > natural -​ This is why we have DFE (dietary folate equivalents) because not all is absorbed in the same ways -​ *1 ug folate = 1 ug DFE​ 1ug folic acid = 1.7 ug DFE -​ Low folate in pregnancy results in neural tube defects -​ Zinc deficiency = folate deficiency -​ Folic acid → folate → THF → 5 methyl THF → blood -​ Folate is free in blood or bound to proteins -​ RBC reflects long term folate status -​ Key function is one carbon metabolism (moving around a carbon) -​ Homocysteine (toxic substance damaging blood vessels) → methionine Step 1: THF converted to 5,10- methylene and reduced to 5- methyl THF that will transform homocysteine to methionine. Step 2: 5- methyl THF will donate methyl group to B12 → methylcobalamin Step 3: methylcobalamin transfers methyl to homocysteine which converts it to methionine Step 4: methionine used for cell function and gene regulation Vitamin B12- Cobalamin (corrinoid) Coenzyme Methylcobalamin, Adenosylcobalamin Foods Liver, Animal products, sea food, fortified foods/supplements (not in plants) Digest/ Complex digestion (needs R proteins, intrinsic factor, and HCl for absorption) in ileum. *Absorb Passive diffusion only with HIGH supplemental doses. Most common way is carrier- mediated absorption. NOT NAKED NEEDS TO COMPLEX W/ INTRINSIC FACTOR Function Energy productions and heme synthesis (to transport O2 in blood). Methylation (homocysteine) and DNA synthesis (via methylcobalamin) RDA- men 2.4 ug/day RDA- women 2.4 ug/day UL none Deficiency megaloblastic macrocytic anemia, 3 stages, neurological damage Toxicity Aging, vegans/vegetarians, GI At risk Old ppl, vegans/vegetarians, GI disorders, acid-reducing meds, malabsorption, parasitic infections, metformin Supplement/ Energy, wt loss Clinical Destroy stable Special Notes Stored in body long term (liver and muscles) 3-5 years to prevent deficiency if intake stops -​ Pernicious anemia- autoimmune reducing intrinsic factor and no absorbing b12 -​ Dairy is easier to absorb cuz has haptocorrin (R protein) -​ vegans/vegetarians deficiency -​ Only synthesized by certain bacterias -​ Can be absorbed orally, nasal, injection -​ Carrier mediated absorption: After being liberated from food B12 binds w/ R proteins (for protection) -​ Release R proteins at duodenum (unless too alkaline) -​ Intrinsic factor (produced by parietal cells) attaches to B12 in duodenum and forms complex until absorption in ileum -​ Need acidity to produce intrinsic factor and for R protein to detach at duodenum