Water Soluble Vitamins

Water Soluble Vitamins
Water soluble vitamins are:
1. soluble in water
2. not stored in the body to any degree
3. most are not toxic
a. excreted by the kidneys in the urine
b. need a constant supply
4. B complex vitamins
5. vitamin C

The B Vitamins

The B vitamins are:
1. very active in the body
2. some form parts of coenzymes
a. assists enzymes in the release of energy
3. some participate in metabolism and cell multiplication
I B1 aka Thiamin
A. Functions:
1. Necessary for energy metabolism
B. Deficiency: Beri-Beri
1. enlarged heart and possible cardiac failure
2. muscular weakness
3. apathy, poor short-term memory, confusion, and irritability
4. anorexia and weight loss
a. anorexia: loss of appetitie
5. wet presents with edema (pitting edema)
6. dry presents with muscle wasting
C. Toxicity
1. none known
D. Food sources
1. whole grain, fortified or enriched
2. pork
3. soy milk
4. moderate amounts in all foods
II B2 aka Riboflavin
A. Functions:
1. necessary for energy metabolism
B. Deficiency: ariboflavinosis
1. inflamed eyelids
2. sensitivity to light
3. reddening of the cornea
4. cracks and redness at the corners of the mouth
5. painful, smooth and purplish red tongue
6. skin lesions covered with greasy scales

C. Toxicity
1. none
D. Food sources
1. liver
2. milk products
3. enriched whole grains
III B3 aka Niacin
A. Functions:
1. energy metabolism
B. Deficiency: Pellagra
1. diarrhea, abdominal pain, vomiting
2. inflamed, swollen, smooth and bright red tongue
3. depression, apathy, fatigue, loss of memory and headache
4. Rash when exposed to sunlight
5. 4 “D’s”
a. diarrhea
b. dermatitis
c. dementia
d. death
6. 3 “M’s”
a. maize
b. molasses
c. meat
C. Toxicity
1. niacin flush dilates the capillaries and may be painful
2. painful fluch, hive and rash
3. excessive sweating
4. blurred vision
5. liver damage
6. impaired glucose tolerance
D. Food sources
1. milk
2. eggs, meat, poultry and fish
3. whole grain and enriched breads and cereals
4. nuts and all protein containing foods
5. Can be made in the body from tryptophan (amino acid)
a. 60 tryptophan = 1 niacin
IV B6 aka pyridoxine
A. Functions
1. necessary for fatty acid and amino acid metabolism
2. necessary for the formation of red blood cells
3. necessary for the reaction which converts tryptophan to niacin
B. Deficiency
1. scaly dermatitis
2. anemia
3. depression, confusion
4. convulsions
C. Toxicity
1. depression, fatigue, irritability, and headaches
2. nerve damage causing numbness and muscle weakness leading to inability to walk. (can mimic MS)
3. convulsions
4. skin lesions
D. Food sources
1. meats, fish, poultry, liver
2. legumes and soy products
3. non-citrus fruits
4. fortified cereals
V Folate aka Folic Acid
A. Functions
1. may help to prevent cancer
B. Deficiency: folate and neural tube defects
1. Spina bifida
2. anencephaly
3. heart disease
1. folate breaks down homocysteine
2. high levels of homocysteine and low levels of folate increase risk of heart disease
4. symptoms:
1. macrocytic anemia
2. smooth, red tongue
C. Toxicity
1. masks Vit B12 deficiency symptoms
D. Food sources
1. higher recommendations for pregnant women
2. fortified grains
3. leafy green vegetables
4. legumes and seeds
5. liver
VI B12 aka Cobalamin
A. Functions
1. necessary for the synthesis of new cells
2. maintenance of nerve cells
3. helps break down some fatty acids and amino acids
B. Deficiency: Pernicious Anemia
1. anemia
2. fatigue and depression
3. degeneration of peripheral nerves progressing to paralysis
4. atrophic gastritis in older adults destroys stomach cells which diminishes intrinsic factor and HCl production.
a. B12 binds with intrinsic factor in the small intestine for absorption
C. Toxicity
1. none known
D. Food sources
1. Only found in animal products and fortified cereals
VII C aka Ascorbic Acid
A. Functions
1. as an antioxidant (mainly)
a. defends against free radicals
b. protects tissues from oxidative stress
2. as a cofactor in collagen formation
a. collagen is used for bones and teeth, scar tissue, and artery walls
b. works with iron in collagen formation
3. needs increase during
a. body stress
b. infections
c. burns
d. extremely high or low temperatures
e. certain medications
f. smoking
4. as a cure for the common cold
a. some relief of symptoms, not a cure
B. Deficiency: Scurvy
1. anemia
2. atherosclerotic plaques and pinpoint hemorrhages
3. bone fragility and joint pain
4. poor wound healing and frequent infections
5. bleeding gums and loosened teeth
6. muscle degeneration and pain, hysteria and depression
7. rough skin and blotchy bruises
C. Toxicity
1. nausea, abdominal cramps
2. diarrhea, headache
3. fatigue and insomnia
4. hot flashes and rashes
5. interference with medical tests, creating a false positive or negative in certain tests
D. Food Sources
1. citrus fruits, cantaloupe, strawberries, papayas and mangoes
2. cabbage type vegetables
3. dark green vegetables like green peppers, and broccoli
4. lettuce
5. tomatoes
6. potatoes