NP31003 Food Additives_compressed.pdf

FOOD ADDITIVES Siti Nur Hazwani Oslan (PhD) Faculty of Food Science and Nutrition Universiti Malaysia Sabah www.foodadditives.com Content FOOD ADDITIVES 1. PREsERvaTIvEs 2. aNTIOXIDaNTs 3. swEETENERs 4. COLORING AGENTs 5. FLavORING aGENTs 6. vITamIN W H AT ARE FOOD ADDITIVES? Food additives are...

FOOD ADDITIVES Siti Nur Hazwani Oslan (PhD) Faculty of Food Science and Nutrition Universiti Malaysia Sabah www.foodadditives.com Content FOOD ADDITIVES 1. PREsERvaTIvEs 2. aNTIOXIDaNTs 3. swEETENERs 4. COLORING AGENTs 5. FLavORING aGENTs 6. vITamIN W H AT ARE FOOD ADDITIVES? Food additives are substances added to food to preserve flavor or enhance its taste and appearance. Some additives have been used for centuries; for example, preserving food by pickling (with vinegar), salting, preserving sweets or using sulfur dioxide as with wines. By now about 2500 food additives are in use. To keep track of them, and for the sake of brevity, in Europe every food additive has a so called E-number. Codex Alimentarius Committee -recognized other food additves that are no confirmed in Europe. FOOD ADDITIVES Maintain PURPOSE n u tritional quality Enhance Make the Food additives are added to stability of food m ore food appealing foods in precise amounts during processing. PURPOSE Providing essentials aids Keep the in food prod uc t fresh processing Preserve flavor an d colour of food PRESERVATIVES They prevent spoilage of food due to fungi, bacteria and other microorganisms. Preservatives can keep food fresher for longer periods of time, extending its shelf life. Commonly used in low fat spreads, cheeses, margarine, mayonnaise, bakery production and dried fruit preparations. Eg: sodium benzoate, sodium nitrate, benzoate acid, BHA (butylated hydroxy anisole) /BHT (butylated hydroxy toluene)  SODIUM BENZOATES 04. Sodium benzoate -carbonated drinks, pickles, sauces Toxicity effects: Aggravates astma and suspected to be neurotoxin and carcinogen, may cause fetal abnormalities Worsens hyperactivity SODIUM NITRITE AND NITRATE Sodium nitrite and nitrate -sausages, hotdogs, smoked fish, canned meats - prevent the growth of bacteria, particularly Clostridium botulinum; contribute to the characteristic color and flavor of cured meats. Toxicity effects: Nitrite is a carcinogen (prostate, breast and stomach cancer in humans) Nitrate -increase risks of miscarriages, fetal deaths and birth defects In infants, excessive nitrate intake can lead to methemoglobinemia, a condition that reduces the blood's ability to carry oxygen.  Benzoic acid -drinks, low sugar products, cereals, meat products - prevent the growth of yeast, molds, and bacteria, extending the shelf life of these foods. Toxicity effects: May temporarily inhibit digestive enzyme function. May deplete glycine levels Avoid in asthma or allergies BHA/ BHT -potato chips, vegetable oils, chewing gum (butylated hydroxy anisole/toluene) - prevent the oxidation of fats and oils, thereby extending the shelf life of products Toxicity effects: Carcinogenic to humans BHA also interacts with nitrites to form chemicals that cause changes in the DNA of cells Toxic to central nervous system and liver ANTIOXIDANT Type of antioxidant additive: NATURAL : Antioxidants are additives capable of Tocopherols (E-306) delaying or preventing rancidity of food due to oxidation, and therefore, lengthen Ascorbic Acid (E-300) the shelf life of products. Rosemary Extract (E-392) SYNTHETIC: Antioxidant is important in the food Butylated hydroxyanisole (BHA) (E-320) industry because they allow foods to Butylated hydroxytoluene (BHT) (E-321) conserve their nutritional properties and Propyl gallate (PG) (E-310) their quality levels Tert-butyl hydroquinone (TBHQ).(E-319)  TOCOPHEROLS (E-306) One of the first liposoluble antioxidants (most common) isolated from plants Exist naturally as a mixture of four isomers (Alpha, Beta, Gamma and Delta). Antioxidants prevent oxidation of lipids by stopping chain reactions of free radicals. Resistance to high temperatures, its high solubility, its lack of impact on the colour or odour, or the possibility to be used in organic products.  ASCORBIC ACID (E-300) Ascorbic Acid is a white crystalline powder used to stabilise beverages, fruits and vegetables. Its application in fats and oils is limited due to its lipid insolubility. Acts as an antioxidant through the extinction of oxygen, the reduction of free radicals and the regeneration of primary antioxidants. Ascorbic acid is very susceptible to elements such as heat, light or oxygen, so it is often necessary to add it exogenously to food.  Rosemary Extract is usually combined An extract obtained from the Rosemary with other antioxidants such as plant using solvents suitable for human Tocopherols; together they have a consumption. Important compounds from the antioxidant point of view are Rosmarinic Acid, Carnosol and Carnosic Acid. Good performance in animal fats, but it has some problems related to smell and taste BHA (E-320) AND Both antioxidants are effective in BHT (E-321) animal fats, however, they are less effective in vegetable fats and oils. Two phenolic antioxidants, capable of stabilising free radicals by isolating They are extremely volatile, so they are not recommended for methods that involve them and preventing chain reactions thermal processes, such as baking or frying. BHA is a white, waxy solid sold in the form of flakes or tablets. BHT is white crystalline solid. In Japan their use is prohibited, in Australia their consumption is prohibited for minors, and in Europe their use is limited as they can be harmful to our health  TBHQ (E-319) TBHQ is an antioxidant commonly used in vegetable oils and animal fats More effective in vegetable oils than BHA and BHT Heat-stable and is considered an effective antioxidant in the prevention of oxidation of frying oils. Like other synthetic antioxidants, there are indications that in high doses it can be harmful to health, so in Europe its use in food and has been banned, and in the United States limits have been set for its use.  PROPYL GALATE (E-310) Antioxidant that is widely used in However, it is used in different foods where the use of other vegetable oils, in the creation of liposoluble synthetic antioxidants such artificial aromas and in some animal as BHA, BHT or TBHQ is not feeds appropriate. works synergistically with other natural and synthetic antioxidants. Propyl Galate is sensitive to high temperatures, so it does not survive during cooking or frying SWEETENERS NATURAL Honey "A substance used to Dates sweeten food or drink, Sugar especially one other than Molasses sugar" Coconut sugar Maple syrup "Any of various natural Stevia and artificial substances ARTIFICIAL that provide a sweet taste Aspartame in foods and beverages." Sucralose Saccharin Acesulfame potassium  ARTIFICIAL ARTIFICIAL SWEETENERS ARE WIDELY SWEETENERS USED IN PROCESSED FOODS, INCLUDING: Non-nutritive compound Soft drinks, Intense sweeteners Powdered drink replace the sweetness mixes and other normally provided by sugars beverages. contributing less significant to Baked goods available energy Candy by means to control caloric or Puddings carbohydrate intake Canned foods may contain other ingredients Jams and jellies (erythritol or maltodextrin) to Dairy products mask off-flavors CONSEQUENCES OF EXCESSIVE CONSUMPTION OF ARTIFICIAL SWEETENERS Cancer, Weight gain, Metabolic disorders, Type-2 diabetes and Alteration of gut microbiota activity  ASPARTAME Artificial sweetener, In the United States, artificial Sold under brand names such sweeteners such as aspartame are as NutraSweet® and Equal®, regulated by the FDA. These products that has been in use in the must be tested for safety and United States since the early approved by the FDA before they can 1980s. be used. The FDA has established an It is used in many foods and ADI for aspartame at 50 milligrams per beverages because it is much sweeter than sugar, so much kilogram of body weight per day (50 less of it can be used to give mg/kg/day), amount considered safe the same level of sweetness. to consume each day during a person's lifetime.  The FDA has set the ADI for aspartame at 50 milligrams per kilogram (mg/kg; 1 kg=2.2 lb) of body weight per day. The EFSA, which regulates food additives in the European Union, recommends a slightly lower ADI for aspartame, at 40 mg/kg/day. To help put these levels in perspective, the FDA estimates that if all of the added sugar in the diet of an average 60 kg (132 lb) person were replaced by aspartame, it would result in an exposure of about 8 to 9 mg/kg/day. And according to the EFSA, in order to reach the ADI of 40 mg/kg/day, an adult weighing 60 kg (132 lb) would have to drink 12 cans of a diet soft drink (if it contained aspartame at the maximum permitted levels of use), every day. But in reality, aspartame is used at lower levels, and amounts found in soft drinks can be 3 to 6 times less than the maximum permitted levels. This means you would have to drink 36 cans or more to reach the ADI. TOXICITY OF ASPARTAME Aspartame hasn’t been linked conclusively to any specific health problems, other than for people with phenylketonuria (PKU). This is a rare genetic disorder (present at birth) in which the body can't break down phenylalanine, an amino acid found in many foods (and in aspartame). This is why any products (including medicines) containing aspartame must carry the warning “PHENYLKETONURICS: CONTAINS PHENYLALANINE.” For other people who want to avoid aspartame, the easiest way to do this is to look for this same warning, or to check the ingredient labels before buying or eating foods or drinks. If aspartame is in the product it will be listed.  SACCHARIN One of the most affordable low-calorie sweeteners available A zero-calorie substitute for sugar in cooking It's also used as a sweetener in low-calorie processed foods such as fruit juices, candies, jams, jellies, and cookies. Saccharin is often recommended as a sugar substitute for people with diabetes. This is because it's not metabolized by your body and does not affect blood sugar levels like refined sugar does.  SACCHARIN TOXICTY Health Risks: Studies have linked artificial sweeteners like saccharin, sucralose, and aspartame to various health issues including migraines, headaches, skin problems, muscle dysfunction, depression, weight gain, liver and kidney toxicity, multiple sclerosis, blurred vision, respiratory problems, cancers, allergies, seizures, and immune system dysfunction. Obesity and Glucose Intolerance: Consumption of sodium saccharin has been associated with increased body weight and glucose intolerance. Similar effects have been observed with other artificial sweeteners. Microbial Changes: Artificial sweeteners can alter microbial communities in the digestive system, potentially affecting metabolic processes and contributing to weight gain and glucose intolerance. Appetite Regulation: Sweetness without calories from artificial sweeteners can confuse the body's appetite-regulating mechanisms, leading to overeating and contributing to the obesity epidemic.  SACCHARIN TOXICTY q A positive relationship between oxidative stress and saccharin consumption was found. q Oxidative Stress: Saccharin consumption is associated with oxidative stress, leading to the production of reactive oxygen species (ROS). q Antioxidant Defense: The body responds to oxidative stress by increasing production of antioxidants like catalase. q Overwhelming Antioxidant Mechanisms: Prolonged or high doses of saccharin may overwhelm antioxidant defenses, potentially reducing catalase activity. q Uric Acid Production: Saccharin consumption increases uric acid levels due to oxidative stress-induced tissue injury and hypoxia. q Antioxidant Properties of Uric Acid: Uric acid has antioxidant properties but may be insufficient to counteract the pro-oxidant effects of ROS accumulation from saccharin consumption.  SUCRA LOSE A zero-calorie artificial sweetener, The majority of ingested sucralose is not broken down by the bod Splenda is the most common sucralose- based product. Sucralose is made from real sugar in a multistep chemical process in which three hydrogen-oxygen groups are replaced with chlorine atoms. Sucralose is a synthetic organochlorine sweetener (OC) that is a common ingredient in the world's food supply  SUCRALOSE TOXICTY Sucralose is said to have little or no effects on blood sugar and insulin levels. However, this may depend on you as an individual and whether you’re used to consuming artificial sweeteners. One small study in 17 people with severe obesity who didn’t regularly consume these sweeteners reported that sucralose elevated blood sugar levels by 14% and insulin levels by 20%. Several other studies on people with average weight who didn’t have any significant medical conditions have found no effects on blood sugar and insulin levels. However, these studies included people who regularly used sucralose. If you don’t consume sucralose on a regular basis, it’s possible that you may experience some changes to your blood sugar and insulin levels. Yet, if you’re used to eating it, it probably won’t have any effect. Sucralose may raise blood sugar and insulin levels in people who don’t consume artificial sweeteners regularly. However, it probably has no effect on people who regularly use artificial sweeteners.  BAKING WITH SUCRALOSE MAY BE HARMFUL Sucralose is considered to be heat resistant and good for cooking and baking. However, recent studies have challenged this. It seems that at high temperatures, sucralose starts to break down and interact with other ingredients. One study found that heating sucralose with glycerol, a compound found in fat molecules, produced harmful substances called chloropropanols. These substances may raise cancer risk. More research is needed, but it may be best to use other sweeteners instead when baking at temperatures above 350°F (175°C) in the meantime. At high temperatures, sucralose may break down and generate harmful substances that could increase your risk of cancer.  DOES SUCRALOSE AFFECT GUT HEALTH? The friendly bacteria in your gut are extremely important for your overall health. They may improve digestion, benefit immune function, and reduce your risk of many diseases. Interestingly, one rat study found that sucralose may have negative effects on these bacteria. After 12 weeks, rats that consumed the sweetener had 47–80% fewer anaerobes (bacteria that don’t require oxygen) in their guts. Beneficial bacteria like bifidobacteria and lactic acid bacteria were significantly reduced, while more harmful bacteria seemed to be less affected. What’s more, the gut bacteria had still not returned to normal levels after the experiment was completed. Yet, human research is necessary.  FOOD COLORING Allergic hypersensitivity reactions can be A colour additive is any dye, pigment or caused also by other azo-dyes like substance that can impart colour, alone quinolone yellow (E 104), sunset yellow (E or through reaction with other 110), carmine (E 120), amaranth (E 123) etc substances, when added or applied to a food, drug, cosmetic or to the human body Factor of attraction of food is its colour and influence appetite and choice of food Most natural flavors used in the United States are generally recognized as safe (GRAS)  FOOD COLORING Manufacturers use color additives Food color additives into two groups: to cover up an absence of natural certified, and exempt from certification. color (e.g. in margarine), offset Certified colors are synthetically produced and color loss due to used widely because they impart an intense, light/air/temperature exposure, uniform color, are less expensive, and blend and give the product “added value. more easily to create a variety of hues. Some of these coloring agents are allergenic and, even worse, some Exempt from certification include pigments have carcinogenic properties. derived from “natural” sources such as vegetables and animals as well as Some artificial food colors are metals/minerals such as aluminum, silver, suspected of contributing to iron, and titanium dioxide. hyperactivity, allergies, asthma, learning problems, and concentration difficulties in children and adults.  TYPES OF FOOD COLORING § Synthetic coloring § Natural coloring Natural colours are extracted FD&C Blue No. 1 (Brilliant Blue FCF) and purified directly from FD&C Blue No. 2 (Indigotine) nature (vegetables, animals or FD&C Green No. 3 (Fast Green FCF) minerals). FD&C Red No. 3 (Erythrosine) Capable of coloring food, drugs FD&C Yellow No. 5 (Tartrazine) or cosmetics. FD&C Yellow No. 6 (Sunset Yellow). Natural food colours is safe to use as food additives  BRILLIANT BLUE FCF It has the appearance of a blue powder and is soluble in water and glycerol, with a maximum absorption at about 628 nanometers It is one of the oldest FDA-approved color additives and is generally considered nontoxic and safe. Blue 1 is perfectly suitable for dietary vegans as the food color additive does not contain any animal products  INDIGOTINE Indigotine is actually made from some nasty chemicals. Workers who handle it do need to be cautious. It can be harmful to the respiratory tract if inhaled, and it can irritate skin and eyes Found in breakfast cereals, beverages, ice cream, candy, other foods, medicines  FAST GREEN FCF Green 3 is classed chemically as a triphenylmethane color. FD&C Green No. 3 Powder is used in food, drug, and cosmetic applications and environments. FD&C Green No. 3, also known as Fast Green FCF is a food, drug and cosmetic synthetic dye with an aquamarine color. It is listed as a safe additive by the FDA.  (ERYTHROSINE) FD&C Red No. 3 Powder is a water-soluble powdered dye which is also known as erythrosine Erythrosine is a red dye used widely as a color additive in foods, cosmetics, and pharmaceuticals. U.S. FDA had instituted a partial ban on erythrosine, citing research that high doses have been found to cause cancer in rats  TARTRAZINE Several metabolites of tartrazine are formed in the stomach and Tartrazine, also referred to as FD&C yellow mutagenicity of the urine of the test #5, is an artificial (synthetic) food dye. animals having ingested tartrazine has been demonstrated Use of tartrazine as a food It is one of several azo food dyes that are made colourant is prohibited (e.g. in from petroleum products. Norway and Austria) Artificial food dyes are used to make foods more aesthetically appealing from a visual standpoint. Tartrazine may cause migraine, blurred vision, itching and common cold  SUNSET YELLOW Sunset Yellow FCF is a synthetic azo dye with a long history of use as a coloring for beverages and variety of foods, including confectionary, desserts, soups, cheeses, savory snacks, sauces, and preserved fruits. Products that contain Yellow 6 and Red 40 must include warning labels in the European Union. These dyes are also banned in Norway and Austria Sunset Yellow: This artificial colour has been banned in Norway because its known to cause nasal congestion, hives, allergies, kidney tumours, DNA damage, hyperactivity, abdominal pain, headaches, migraines, vomiting, nausea, hormonal changes and more.  Flavours can be either natural or artificial Natural and artificial flavours enhance the taste of the food to make it more appetizing 3 types od flavouring agents: Natural flavours and natural flavouring substances Nature-identical flavouring substances Artificial flavouring substances  Natural flavours and Nature-identical natural flavouring Artificial flavouring flavouring substances substances substances The substances are These are flavour chemically purified from an These substances are preparation or single aromatic source or chemically different and substances, obtained from synthesized and have the absent in natural products vegetables by physical same chemical composition Ex: Ethyl vanillin processes as natural products (synthetic vanilla), methyl Ex: Extracts from herbs, Ex: Synthetic vanillin anthranilate (grape spices, or fruits (identical to natural vanillin flavour) found in vanilla beans), NATURAL VS. ARTIFICIAL FLAVOURS Natural flavours are essential oils or compounds extracted from spices, fruits, vegetables, barl, buds, leaves, meat, seafood, poultry, and dairy products, etc. Artificial flavours are simply chemical mixtures synthetic flavours that taste and smell like natural flavours The significant role of both the natural flavour and artificial flavour is to add flavouring to the food rather than nutrition NATURAL VS. ARTIFICIAL FLAVOURS Example: Artificial vs natural vanilla extract Natural vanilla flavour is extracted from vanilla beans and diluted with alcohol. The most notable compound that contributes natural flavour to vanilla is hydroxybenzaldehyde, hydroxybenzoic acid, and anisaldehyde. Apart from this, there are over 200 compounds that are responsible for the flavour of natural vanilla. NATURAL VS. ARTIFICIAL FLAVOURS To create the artificial flavour of vanilla, the few key chemical molecules that give taste and flavour to vanilla are created in the lab and diluted with alcohol. Most commercial flavouring agents are nature identical flavours that are chemically synthesized rather than extracted from the natural sources. Generally, flavours are listed on the ingredients list of food products as natural flavours and artificial flavours.  Alcohols -Bitter and medicinal taste Esters -Fruity Ketones -Taste like caramel Pyrazines -Taste like caramel Phenolics -Smoky flavour Terpenoids -Citrus @ pine flavour  FOOD ITEMS IN WHICH FLAVOURS CAN FOOD ITEMS IN WHICH FLAVOURS CAN BE ADDED BE ADDED BUT WITH RESTRICTIONS Synthetic syrup Thermally processed fruit Must be free from burnt or objectionable beverages/fruit drink/ready to serve flavours. Only permitted flavours fruit beverages (canned/bottled) Interesterified vegetable fat/hydrogenated vegetable oils Canned luncheon meat/canned The artificial flavour, as per the list of chopped meat/canned cooked ham permissible flavors, should be distinct from that of ghee Edible ices - ice cream, sorbets, and Turmeric Should have characteristic flavour and must be other frozen desserts. Flavors are free of artificial flavours commonly added to provide a variety Tea/green tea of taste experiences. Natural flavors and flavoring substances allowed. Custard powder - to provide a range Added flavor should bear proper label declaration. of taste options, from vanilla and Tea used for flavored tea should be of high chocolate to more exotic flavors. standards of quality.  VITAMINS any of a group of organic compounds Vitamins have different jobs to help keep which are essential for normal growth the body working properly and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body Vitamins are substances that our bodies need to develop and function normally They include vitamins A, C, D, E, and K, choline, and the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate/folic acid).  FAT-SOLUBLE VS.WATER-SOLUBLE VITAMINS Fat-soluble vitamins Water-soluble vitamins The main distinction that determines the danger of overdosing is whether a vitamin is fat- or water-soluble. 11. vitamins A, D, E and K are 1. Water-soluble vitamins fat-soluble, meaning the body can are used by the body as keep them stored within fat 4. Fat-soluble vitamins they are digested and are deposits for long-term use. are taken up by the body not usually absorbed in quickly and can pose any body tissues for a 2. Due to the way vitamins are immediate health risks long period of time. absorbed and used by the body, when taken in some vitamins pose a lower risk moderate-to-extreme of a onetime toxic dose. 2. All essential vitamins are doses. water-soluble except for 3. They only cause health problems when taken in high vitamins A, D, E and K. doses continuously for many days or in very extreme doses, usually from misuse of supplements.  FAT-SOLUBLE VS.WATER-SOLUBLE VITAMINS Fat-Soluble Vitamins 1.Types: Vitamins A, D, E, and K. 2.Storage: These vitamins are stored in the body's fat deposits. 3.Overdose Risks: 1.Higher Risk: Because they are stored in fat, they accumulate over time. 2.Potential for Toxicity: Continuous high doses or misuse of supplements can lead to toxicity. Symptoms of toxicity can vary depending on the vitamin but can include liver damage, bone weakness, and other serious health issues. Water-Soluble Vitamins 1.Types: Includes Vitamin C and B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate/folic acid). 2.Usage and Excretion: 1.Lower Risk: These vitamins are not stored in the body for long periods. 2.Excreted in Urine: Excess amounts are typically excreted through urine, reducing the risk of accumulation and toxicity. 3.Regular Consumption Needed: They must be consumed regularly to maintain adequate levels in the body.  VITAMINS TOXICITY Some medications can also increase the Vitamins are essential nutrients that risk of vitamin toxicity, either by keep the body healthy, but it is possible increasing the body’s absorption of a to have too much of a good thing. vitamin or by containing vitamin-based compounds. Taking an excessive amount of any one vitamin can cause serious health In 2017, vitamins were responsible for 59,761 toxic exposures in the United problems, a condition generally States, 42,553 of which were in children referred to as hypervitaminosis, or under age 5, as listed by the National vitamin toxicity. Certain diet choices Poison Data System may also risk regularly overconsuming vitamins. Fortunately, the number of serious medical outcomes associated with vitamin Misusing vitamin supplements can be toxicity is much lower. Nevertheless, it is very dangerous. important to recognize the symptoms and understand the causes of vitamin toxicity.  VITAMIN A Promote vision, immune system response, and normal organ function when consumed in moderate amounts. Fat-soluble vitamin. Sources of vitamin A: sweet potatoes, carrots, fish oils, dairy and eggs. Animal-based foods contain vitamin A that readily becomes usable by the body through digestion Plant-based foods often contain carotenoids (provitamin A) which can be made into vitamin A in the liver. The amount of vitamin A in a food or supplement is indicated by retinol activity equivalents (RAE), a measure of how readily the various provitamin A compounds, such as beta-carotene, become vitamin A used by the body. It may also be listed in international units (IU), but Food and Drug Administration regulations require new product labels to list amounts in micrograms (mcg) RAE.  VITAMIN A The recommended vitamin A from animal sources and retinoid-based supplements per day varies for different people: ◦ Men over age 18: 900 mcg RAE (3,000 IU) ◦ Women over age 18: 700 mcg RAE (2,333 IU) ◦ Pregnant people over age 18: Contraindicated (not recommended) in pregnancy ◦ Lactating people: 1,300 mcg RAE Adults should avoid taking more than 3,000 mcg RAE (10,000 IU). Keeping daily vitamin intake near the recommended amounts is the safest choice since chronically taking more ca be harmful. Pregnant people should avoid ingesting Vitamin A supplements during pregnancy or whi trying to conceive, as they can have teratogenic effects, which leads to development disturbances of the embryo/fetus.  SYMPTOMS OF VITAMIN A TOXICITY Vitamin A toxicity commonly affects the skin, causing reddening, irritation, and patchy peeling. Chronic, excessive supplement use may lead to more severe symptoms, including: ◦ Pressure changes in the skull (intracranial hypertension) ◦ Vision changes ◦ Nausea ◦ Dizziness ◦ Migraines ◦ Bone pain ◦ Coma ◦ Death These severe symptoms correspond to lasting effects on bone health and possible liver damage. A unique symptom of excess beta-carotene consumption, called carotenodermia, causes a yellow or orange coloration of the skin, but this condition is not dangerous.  CAUSES OF VITAMIN A TOXICITY Excessive consumption of animal food sources, like liver or fish oil, in addition to supplements high in preformed vitamin A, increases the risk of vitamin A toxicity. Many multivitamins contain both preformed vitamin A and provitamin A, so it is important to identify what kinds are present in these supplements. Plant-derived beta-carotene, a provitamin A found in carrots, is metabolized differently than preformed vitamin A. It is not found to be responsible for any of the serious symptoms of vitamin A toxicity. Some medications will affect how the body absorbs vitamin A. Orlistat, a common weight loss medication, decreases the absorption of fat-soluble vitamins (including vitamin A). Patients taking orlistat should also take individual liposomal forms of fat-soluble vitamins (A, D, E, K) to replenish what the medication strips from the body. Medications called retinoids consist of vitamin A related compounds and are used for treating ailments affecting the skin, blood, and organ lining. These may increase the risk of toxicity when taken together with vitamin A supplements.  TREATMENT OF VITAMIN A TOXICITY If you've been diagnosed with chronic vitamin A toxicity based on a blood test, the most important course of action is to reduce vitamin A intake. In cases of a large toxic dose, you should take activated charcoal. If activated charcoal isn’t available and a hospital can’t be reached within an hour, use ipecac to induce vomiting. In case of a vitamin overdose, poison control should always be contacted as soon as possible.  B VITAMINS Most of the B vitamins are important for metabolism. It's linked to skin, hair, brain, and muscle health. Fortunately, with the exception of vitamins B3 and B6, you most likely will not experience significant vitamin toxicity with their overuse. Vitamin B1 (Thiamin) Vitamin B1, also known as thiamin, is found in beef, pork, whole grains, legumes, nuts, and sunflower seeds. The recommended daily amount for adults is 1.2 mg (milligrams) for men and 1.1 mg for women. Vitamin B1 is not known to be toxic in high doses. Vitamin B2 (Riboflavin) Vitamin B2, also known as riboflavin, is found in dairy, eggs, meat, salmon, whole grains, and leafy green vegetables. The recommended daily amount for adults is 1.3 mg for men and 1.1 mg for women. Vitamin B2 has not been shown to be toxic in high doses.  B VITAMINS Vitamin B3 (Niacin) Vitamin B3, also known as niacin, is found in meat, fish, whole grains, and leafy greens. RDI -adults is 16 mg for men and 14 mg for women. Vitamin B3 is used therapeutically to manage cholesterol. Pregnant - avoid taking too much vitamin B3 since it can cause birth defects. High onetime doses of vitamin B3 are not known to be toxic. B3 should not be taken if have gout, because increase uric acid levels. Combination with statins, higher risk of myopathy, diseases affecting the muscles controlling voluntary body movements, and rhabdomyolysis, a serious medical condition occurring when damaged muscle tissue releases chemicals into the blood. Early symptoms of vitamin B3 toxicity are sometimes called “niacin flush” because it can dilate blood vessels (vasodilation) and lead to reddening of the skin, itchiness, and burning. While harmless, it is an important indicator of vitamin B3 toxicity.  B VITAMINS Vitamin B5 (Pantothenic acid) Vitamin B5, also known as pantothenic acid, is found in chicken, egg yolks, dairy, whole grains, legumes, mushrooms, kale, cabbage, and broccoli. The recommended daily amount for adults is 5 mg. Vitamin B5 has not been shown to be toxic in high doses, but in extreme doses may cause diarrhea. Vitamin B6 Vitamin B6 is a group of compounds related to pyridoxine, which is found in poultry, pork, fish, whole grains, legumes, and blueberries. The recommended daily amount is 1.3 mg–2 mg for adults. Supplemental doses over 100 mg per day are not recommended for adults outside of therapeutic applications. Extreme doses of 1,000 mg–6,000 mg taken over an extended period of time can negatively affect the brain, creating neurological symptoms like numbness and tingling in the extremities. Taking too much may cause loss of coordination, skin lesions, and disrupted digestion. The symptoms usually resolve when the vitamin supplements are discontinued.  B VITAMINS Vitamin B7 (Biotin) Vitamin B7, also known as biotin, is found in liver, pork, eggs, dairy, banana, sweet potato, and nuts. The recommended daily amount for adults is 30 mcg. Vitamin B7 has not been shown to be toxic in high doses. Vitamin B9 (Folate, Folic Acid) Vitamin B9, commonly known as folate or folic acid, is important for new cell production as well as early brain and spine development of a fetus during pregnancy. It is found in citrus and leafy greens. The recommended daily amount for adults is 400 mcg. Pregnant people should get 600 mcg, and people who are lactating should get 500 mcg daily. Folic acid is not generally toxic in high doses, but it can obscure symptoms of pernicious anemia. Vitamin B12 (Cobalamin) Vitamin B12, also known as cobalamin, is found in dairy, eggs, fish, poultry, and meat. The recommended daily amount for adults is 2.4 mcg. Vitamin B12 has not been shown to be toxic in high doses.  VITAMIN C Vitamin C (ascorbic acid), as an antioxidant to prevent damage to cells and also for the growth and repair of tissues in the body. Found in citrus fruit, potatoes, peppers, and greens. RDI - adults is 90 mg for men and 75 mg for women, during pregnancy, 120 mg a day. Large doses of 2,000 mg per day can affect digestion, causing diarrhea, cramps, vomiting, heartburn, headache, and nausea. Water-soluble vitamin, which means it dissolves in water. Body does not store vitamin C or produce it on its own, it’s important to consume foods that are rich in vitamin C daily. Vitamin C gets transported to tissues via body fluids, and any extra gets excreted in the urine. That’s because if overload body with larger-than-normal doses of this vitamin, it will start to accumulate, potentially leading to overdose symptoms  VITAMIN C TOXICITY Vitamin C is known to enhance iron absorption. It can bind to non-heme iron, which is found in plant foods. Non-heme iron is not absorbed by your body as efficiently as heme iron, the type of iron found in animal products. Vitamin C binds with non-heme iron, making it much easier for your body to absorb. This is an important function, especially for individuals who get most of their iron from plant-based foods. One study in adults found that iron absorption increased by 67% when they took 100 mg of vitamin C with a meal. However, individuals with conditions that increase the risk of iron accumulation in the body, such as hemochromatosis, should be cautious with vitamin C supplements. Under these circumstances, taking vitamin C in excess may lead to iron overload, which can cause serious damage to your heart, liver, pancreas, thyroid, and central nervous system. That said, iron overload is highly unlikely if you don’t have a condition that increases iron absorption. Additionally, iron overload is more likely to occur when excess iron is consumed in supplement form.  VITAMIN C TOXICITY-ACCESS Excess vitamin C is excreted from the body as oxalate, a bodily waste product. Oxalate typically exits the body via urine. However, under some circumstances, oxalate may bind to minerals and form crystals that can lead to the formation of kidney stones. Consuming too much vitamin C has the potential to increase the amount of oxalate in your urine, thus increasing the risk of developing kidney stones. In one study that had adults take a 1,000-mg vitamin C supplement twice daily for 6 days, the amount of oxalate they excreted increased by 20%. High vitamin C intake is not only associated with greater amounts of urinary oxalate but also linked to the development of kidney stones, especially if you consume amounts greater than 2,000 mg Reports of kidney failure have also been reported in people who have taken more than 2,000 mg in a day. However, this is extremely rare, especially in healthy people.  VITAMIN D Vitamin D (calciferol), assists calcium absorption and bone building. Pre-vitamin D can be produced in the skin, but with more people spending the majority of their time indoors or living at latitudes with seasonally reduced sun, sunlit skin alone may not provide all the vitamin D needed. Vitamin D is therefore found in many foods such as fortified milk, fortified juice, cereal, and fish RDI- adults 31 to 70 years old is 15 mcg (600 IU) and 20 mcg (800 IU) for adults 71 and older. High 100 mcg (10,000 IU) or more vitamin D supplements daily, leading to abnormally high levels of calcium in the blood. Symptoms include kidney stones, nausea, recurrent vomiting, constipation, excessive thirst, excessive urination, confusion, and weight loss. Taking high doses linked to cancer risk, heart problems, and an increased risk of bone fractures. Diagnosis by blood and urine tests for calcium, vitamin D, and phosphorus.  VITAMIN E Vitamin E, also known as alpha-tocopherol, is a group of eight related compounds used as antioxidants to protect the body’s cells from damage. It is found in fish, vegetable oil, nuts, seeds, wheat, and leafy vegetables. The recommended daily amount for adults is 15 mg. Daily use of 300 mg or more from supplements may increase the risks of prostate cancer in men, stroke, and hemorrhages. VITAMIN K Vitamin K, also known as phylloquinone and menadione, is a fat-soluble vitamin important for blood clotting. It is found in milk, soy oil, and leafy greens. Supplements are not generally needed except in situations in which absorption is decreased. The recommended daily amount for adults is 120 mcg for men and 90 mcg for women. Avoid Vitamin K supplementation if you are taking, or plain to take, oral anticoagulants (blood thinners) like Coumadin (warfarin), as they are antagonists. THE FOOD YOU EAT CAN EITHER BE THE SAFEST AND MOST POWERFUL FORM OF MEDICINE, OR THE SLOWEST FORM OF POISON So, bear with me! -Ann Wigmore SEE yOU NEXT wEEK!