Chapter 8Chapter 8

VitaminsVitamins

What are Vitamins?What are Vitamins? Essential organic substancesEssential organic substances Produce deficiency symptoms when missing Produce deficiency symptoms when missing

from diet from diet Yield no energyYield no energy Basic functionsBasic functions

– Facilitate energy-yielding chemical reactionsFacilitate energy-yielding chemical reactions– Function as co-enzymesFunction as co-enzymes

Fat-soluble vitaminsFat-soluble vitamins Water-soluble vitaminsWater-soluble vitamins

Fun FactsFun Facts

Vitamins were named in order of Vitamins were named in order of discovery (A, B, C, D, …)discovery (A, B, C, D, …)

Other substances found not to be Other substances found not to be essential were dropped (e.g., vitamin P)essential were dropped (e.g., vitamin P)

B-vitamins were thought to be one B-vitamins were thought to be one vitamin; turned out to be many (e.g., B1, vitamin; turned out to be many (e.g., B1, B2, B3,…)B2, B3,…)

Vital Dietary ComponentsVital Dietary Components

Megadose (>3-10x needs as a starting Megadose (>3-10x needs as a starting point) point) – Proved useful in treating certain conditionsProved useful in treating certain conditions

Plant and animal foods provide vitaminsPlant and animal foods provide vitamins Most synthesized vitamins work equally Most synthesized vitamins work equally

well in the body vs naturalwell in the body vs natural Scientists believe they have discovered Scientists believe they have discovered

all the vitaminsall the vitamins

Storage of Vitamins in the Storage of Vitamins in the BodyBody

Fat-solubleFat-soluble– Not readily excreted (except vitamin K)Not readily excreted (except vitamin K)

Water-solubleWater-soluble– Generally lost from the body (except Generally lost from the body (except

vitamins B-6 and B-12)vitamins B-6 and B-12)– Excreted via urineExcreted via urine

Vitamins should be consumed dailyVitamins should be consumed daily– Occasional lapse is harmlessOccasional lapse is harmless

Vitamin ToxicityVitamin Toxicity

Fat-soluble vitamins (e.g. Vitamin A) Fat-soluble vitamins (e.g. Vitamin A) – Can accumulate in the bodyCan accumulate in the body

Water-soluble vitamins Water-soluble vitamins – Some can cause toxicitySome can cause toxicity

Mostly likely due to supplementationMostly likely due to supplementation

Preservation of VitaminsPreservation of Vitamins

Decreased vitamin contentDecreased vitamin content– Improper storageImproper storage– Excessive cooking >40*CExcessive cooking >40*C– Exposure to light, heat, air, water, and Exposure to light, heat, air, water, and

alkalinity alkalinity Eat foods soon after harvest (EAT FRESH)Eat foods soon after harvest (EAT FRESH) Freeze foods not consumed within a few Freeze foods not consumed within a few

daysdays Blanching destroys enzymes (bacteria)Blanching destroys enzymes (bacteria)

– Slows down vitamin degradation Slows down vitamin degradation

Preservation TipsPreservation Tips

Fat-Soluble Vitamins Fat-Soluble Vitamins OverviewOverview

Dissolve in organic solventsDissolve in organic solvents Not readily excretedNot readily excreted

– Can cause toxicityCan cause toxicity Absorbed along with fatAbsorbed along with fat Fat malabsorption (Xenical/Olestra)Fat malabsorption (Xenical/Olestra)

– May cause deficiencyMay cause deficiency– Cystic fibrosis (Vit. deficiency)Cystic fibrosis (Vit. deficiency)

Transported with fat Transported with fat – In lipoproteinsIn lipoproteins

XenicalXenical

OlestraOlestra

Confirming your knowledgeConfirming your knowledgeWhat are the fat Soluble vitamins, What are the fat Soluble vitamins,

why (i.e. non polar)?why (i.e. non polar)?

1 2

3 4

Vitamin AVitamin A

Narrow optimal intake rangeNarrow optimal intake range

Preformed Preformed – Retinoids Retinoids – Found in animal products (fish/organ meats)Found in animal products (fish/organ meats)

Proformed (proVitamin A)Proformed (proVitamin A)– Carotenoids Carotenoids – Found in plant productsFound in plant products– Can be converted to Vit ACan be converted to Vit A by the bodyby the body

B carotene

Functions of Vitamin AFunctions of Vitamin A Promote visionPromote vision

– Night blindnessNight blindness Promote growthPromote growth Prevent drying of the skin and eyesPrevent drying of the skin and eyes

– Xerophthalmia (figure 8-1) & macular Xerophthalmia (figure 8-1) & macular degenerationdegeneration

Promote immune function and resistance to Promote immune function and resistance to bacterial infection bacterial infection

Cardiovascular disease prevention Cardiovascular disease prevention (b/c (b/c antioxidant)antioxidant)

Cancer prevention (antioxidants and other) Cancer prevention (antioxidants and other) Acne medication (Retin-A, Accutane)Acne medication (Retin-A, Accutane)

Challenge QuestionChallenge Question

What is the name following What is the name following compound (which has been shown to compound (which has been shown to reduce prostate cancer risk) and reduce prostate cancer risk) and what are good sources?what are good sources?

Gann et al., 1999, Cancer Research, 59, 1225

Food Sources of Vitamin A: see: 8-Food Sources of Vitamin A: see: 8-2 2

Recommended Amounts for Recommended Amounts for Vitamin AVitamin A

900 900 g RAE for men g RAE for men 700 700 g RAE for womeng RAE for women Daily Value is 1000 Daily Value is 1000 g (RAE) ~ 5000 g (RAE) ~ 5000

IUIU Upper Level is 3000 Upper Level is 3000 g, 10,000 IUg, 10,000 IU Much stored in the liverMuch stored in the liver No separate RDA for carotenoids No separate RDA for carotenoids

Toxicity of Vitamin AToxicity of Vitamin A Large intake of vitamin A (preformed)Large intake of vitamin A (preformed)

– Over a long periodOver a long period– Use of Accutane and Retin-A Use of Accutane and Retin-A ≥ 10,000 IU or 3000 ≥ 10,000 IU or 3000

RAERAE

Signs and symptomsSigns and symptoms– Bone/muscle pain, loss of appetite, skin disorders, Bone/muscle pain, loss of appetite, skin disorders,

headache, dry skin, hair loss, increased liver size, headache, dry skin, hair loss, increased liver size, vomitingvomiting

– Fetal malformation (binds to DNA Fetal malformation (binds to DNA cell develop.) cell develop.)– Possible permanent damage (infants)Possible permanent damage (infants)– < 3000 IUs/day if pregnant< 3000 IUs/day if pregnant

Vitamin DVitamin D

ProhormoneProhormone Derived from cholesterolDerived from cholesterol Synthesized from sun exposureSynthesized from sun exposure

– Sunscreen SPF Sunscreen SPF >>8 decreases synthesis 95%8 decreases synthesis 95%– Expose hands, face, arms 2-3 x/week for 5-10 Expose hands, face, arms 2-3 x/week for 5-10

minutes each time (more for darker skin)minutes each time (more for darker skin) Insufficient sun exposure makes this a Insufficient sun exposure makes this a

vitaminvitamin Activated by enzymes in liver and kidneysActivated by enzymes in liver and kidneys Deficiency can cause diseaseDeficiency can cause disease

Activation of Vitamin DActivation of Vitamin D

Functions of Vitamin DFunctions of Vitamin D

Regulates blood calciumRegulates blood calcium– Along with the parathyroid hormoneAlong with the parathyroid hormone– Regulates calcium + phosphorus Regulates calcium + phosphorus

absorptionabsorption– Reduces kidney excretion of calciumReduces kidney excretion of calcium– Regulates calcium deposition in bonesRegulates calcium deposition in bones

Influences normal cell developmentInfluences normal cell development– Linked to reduction of breast, colon, and Linked to reduction of breast, colon, and

prostate cancerprostate cancer

Role in Bone FormationRole in Bone Formation Causes calcium + phosphorus to Causes calcium + phosphorus to

deposit in the bonesdeposit in the bones

Strengthens bonesStrengthens bones RicketsRickets is the result of low vitamin D is the result of low vitamin D

– Breastfed infants with little sun Breastfed infants with little sun exposureexposure

OsteomalaciaOsteomalacia (soft bones) (soft bones) – Rickets-like disease in adultsRickets-like disease in adults– Bones lose minerals and become porousBones lose minerals and become porous

Challenge QuestionChallenge Question

According to the USDA and ODS – According to the USDA and ODS – Vitamin D is now considered a Vitamin D is now considered a deficiency in N. American dietsdeficiency in N. American diets

– – what are the two major reasons?what are the two major reasons? 1.1. 2.2.

Food Sources of Vitamin DFood Sources of Vitamin D

Fatty fish (salmon, herring)Fatty fish (salmon, herring) Fortified milk (N. fat, Low fat or Fortified milk (N. fat, Low fat or

Whole)Whole) Some fortified cerealSome fortified cereal

Adequate Intake (AI) for Adequate Intake (AI) for Vitamin DVitamin D

5 5 g/day (200 IU/day) for adults g/day (200 IU/day) for adults under age 51 under age 51

10-15 10-15 g/day (400 - 600 IU/day) g/day (400 - 600 IU/day) for older adultsfor older adults

Supplement if a breastfed infantSupplement if a breastfed infant – (See physician for details)(See physician for details)

Toxicity Warning Toxicity Warning

Vitamin D can be very toxic, especially in Vitamin D can be very toxic, especially in infancy and childhoodinfancy and childhood

Upper Level is 50 Upper Level is 50 µµg/dayg/day Results in Results in

– Over-absorption of calcium (hypercalcemia), Over-absorption of calcium (hypercalcemia), increase calcium excretionincrease calcium excretion

– Calcium deposits in organs (kidneys) & blood Calcium deposits in organs (kidneys) & blood vesselsvessels

– Growth retardationGrowth retardation

Vitamin EVitamin E Fat-soluble antioxidantFat-soluble antioxidant αα ββ δδ gamma tocopherol gamma tocopherol

formsforms

Resides mostly on cell Resides mostly on cell membranesmembranes

Other Functions of Vitamin Other Functions of Vitamin EE

Protects double bonds in unsaturated Protects double bonds in unsaturated fatsfats

Improves vitamin A absorptionImproves vitamin A absorption DeficiencyDeficiency

– Breakdown of cell membranesBreakdown of cell membranes– HemolysisHemolysis– Nerve degenerationNerve degeneration

RDA for adults is 15 mg/day RDA for adults is 15 mg/day – Many adults are not meeting this goalMany adults are not meeting this goal

Food Sources of Vitamin EFood Sources of Vitamin E

Toxicity of Vitamin EToxicity of Vitamin E Upper Level is 1,000 mg/day (supplementary Upper Level is 1,000 mg/day (supplementary

alpha-tocopherol)alpha-tocopherol) Upper Level is 1500 IU (natural sources) or Upper Level is 1500 IU (natural sources) or

1100 IU (synthetic forms)1100 IU (synthetic forms)

Adivse mixture of natural tocopherols (vs synthetic Adivse mixture of natural tocopherols (vs synthetic sources)sources)

(400 IUs)(400 IUs) Toxic effectsToxic effects

– Inhibit vitamin K metabolism and anticoagulants Inhibit vitamin K metabolism and anticoagulants – Possible hemorrhagePossible hemorrhage– Muscle weakness, headaches, nauseaMuscle weakness, headaches, nausea

Vitamin EVitamin E

SHOW Vit E videoSHOW Vit E video

Vitamin K Vitamin K (“Koagulation”)(“Koagulation”)

Synthesized by bacteria in the colon Synthesized by bacteria in the colon (10%) and absorbed (diet)(10%) and absorbed (diet)

Frequent anti-biotics Frequent anti-biotics deficiency. . . deficiency. . .

Role in coagulation process (fig 8-10)Role in coagulation process (fig 8-10)

Role in calcium-binding potentialRole in calcium-binding potential

Food Sources of Vitamin KFood Sources of Vitamin K

LiverLiver Green leafy vegetablesGreen leafy vegetables BroccoliBroccoli PeasPeas Green beansGreen beans Resistant to cooking lossesResistant to cooking losses Limited vitamin K stored in the body Limited vitamin K stored in the body

(<24hr)(<24hr)

Adequate Intake for Vitamin Adequate Intake for Vitamin KK

90 90 µµg/day for womeng/day for women 120 120 µµg/day for meng/day for men Excess vitamins A and E Excess vitamins A and E

– Interferes with vitamin KInterferes with vitamin K– May cause hemorrhage and fracturesMay cause hemorrhage and fractures

Newborns Newborns – Routinely injected with vitamin KRoutinely injected with vitamin K– Breast milk is a poor sourceBreast milk is a poor source

Toxicity unlikely; readily excretedToxicity unlikely; readily excreted High Levels High Levels CVD, prevent reduced CVD, prevent reduced

clottingclotting

Overview of Water-Soluble Overview of Water-Soluble VitaminsVitamins

Dissolve in waterDissolve in water Generally readily excreted from bodyGenerally readily excreted from body Subject to cooking lossesSubject to cooking losses Function as coenzymesFunction as coenzymes Participate in energy metabolismParticipate in energy metabolism 50-90% of B vitamins are absorbed50-90% of B vitamins are absorbed Marginal deficiency more commonMarginal deficiency more common U.S. Enrichment Act (grains milledU.S. Enrichment Act (grains milledloose loose

vitamins . .) vitamins . .) – Must be added back (enriched) to products (cereals)Must be added back (enriched) to products (cereals)

Why experts recommend whole grains/brown rice Why experts recommend whole grains/brown rice vsvsRefined grain productsRefined grain products

What are the water soluble vitamins and why (i.e. What are the water soluble vitamins and why (i.e. polar) ?polar) ?

Confirming your KnowledgeConfirming your KnowledgeOverview of Water-Soluble VitaminsOverview of Water-Soluble Vitamins

(1) (2)(3)

(4)

(5)(6)

(7) (8)

(9)

Overview of Water-Soluble VitaminsOverview of Water-Soluble Vitamins Participate in energy metabolism Participate in energy metabolism

ThiaminThiamin

Sensitive to alkalinity (base) and heatSensitive to alkalinity (base) and heat Coenzyme form used in energy Coenzyme form used in energy

metabolismmetabolism Deficiency: Beriberi (severe muscle Deficiency: Beriberi (severe muscle

weaknessweakness RDARDA

– 1.1 mg/day for women1.1 mg/day for women– 1.2 mg/day for men1.2 mg/day for men– Most exceed RDA in dietMost exceed RDA in diet

Surplus is rapidly lost in urine; non-toxicSurplus is rapidly lost in urine; non-toxic

Food Sources of Thiamin, fig. Food Sources of Thiamin, fig. 8-148-14

RiboflavinRiboflavin

Coenzyme forms participate in energy-Coenzyme forms participate in energy-yielding metabolic pathwaysyielding metabolic pathways

DeficiencyDeficiency– Cheilosis, inflammation of mouth and Cheilosis, inflammation of mouth and

tongue, dermatitis, sensitivity to suntongue, dermatitis, sensitivity to sun RDARDA

– 1.1 mg/day for women1.1 mg/day for women– 1.3 mg/day for men1.3 mg/day for men– Average intake above RDAAverage intake above RDA

Non-toxicNon-toxic

Food Sources of RiboflavinFood Sources of Riboflavin

Milk/milk productsMilk/milk products Enriched grains/cerealsEnriched grains/cereals EggsEggs LiverLiver SpinachSpinach OystersOysters Brewer’s yeastBrewer’s yeast

NiacinNiacin Coenzyme forms used in energy metabolismCoenzyme forms used in energy metabolism DeficiencyDeficiency

– Pellagra: rough/painful skin (epidemic US < Pellagra: rough/painful skin (epidemic US < 1930s)1930s)

– Dementia, diarrhea, dermatitis, Dementia, diarrhea, dermatitis, RDARDA

– 14 mg/day for women14 mg/day for women– 16 mg/day for men16 mg/day for men

ToxicityToxicity– Upper Level is 35 mg/dayUpper Level is 35 mg/day

Food Sources of NiacinFood Sources of Niacin

Enriched grains (breakfast cereals)Enriched grains (breakfast cereals) Beef Beef Chicken/turkey Chicken/turkey FishFish Heat stable; little cooking lossHeat stable; little cooking loss 60 mg tryptophan (Amino acid) 60 mg tryptophan (Amino acid)

can be converted into 1 mg niacincan be converted into 1 mg niacin

Pantothenic AcidPantothenic Acid

Part of Coenzyme-APart of Coenzyme-A– Essential for metabolism of Essential for metabolism of

carbohydrate, fat, and proteincarbohydrate, fat, and protein

Deficiency rareDeficiency rare– Usually in combination with other Usually in combination with other

deficienciesdeficiencies

Food Sources of Pantothenic Food Sources of Pantothenic AcidAcid

MeatMeat MilkMilk MushroomsMushrooms LiverLiver PeanutsPeanuts Adequate Intake = 5 mg/dayAdequate Intake = 5 mg/day Average intake meets AIAverage intake meets AI

BiotinBiotin

Free and bound formFree and bound form Co-enzymeCo-enzyme

– Metabolism of carbohydrate and fatMetabolism of carbohydrate and fat– Helps breakdown certain amino acidsHelps breakdown certain amino acids

DeficiencyDeficiency––rare rare – Scaly, inflamed skinScaly, inflamed skin– Changes in tongue, lipsChanges in tongue, lips– Decreased appetite, nausea, vomitingDecreased appetite, nausea, vomiting

Food Sources of BiotinFood Sources of Biotin

Cauliflower, egg yolk, liver, peanuts, Cauliflower, egg yolk, liver, peanuts, cheesecheese

Intestinal synthesis of biotin Intestinal synthesis of biotin contributes very little (10%)contributes very little (10%)

AvidinAvidin egg protein egg protein inhibits inhibits absorption absorption – More than a dozen raw egg whites More than a dozen raw egg whites

a day to cause this effecta day to cause this effect

Biotin NeedsBiotin Needs

Adequate intake is 30 Adequate intake is 30 µµg/day for g/day for adultsadults

No Upper Level for biotinNo Upper Level for biotin

Relatively nontoxicRelatively nontoxic

Vitamin B-6Vitamin B-6

Coenzyme formsCoenzyme forms– Activate enzymes needed for Activate enzymes needed for

metabolism of carbohydrate, fat, and metabolism of carbohydrate, fat, and proteinprotein

– Synthesize nonessential amino acids via Synthesize nonessential amino acids via transaminationtransamination

– Synthesize neurotransmittersSynthesize neurotransmitters– Synthesize hemoglobin and WBCSynthesize hemoglobin and WBC

Food Sources of Vitamin B-6, fig. Food Sources of Vitamin B-6, fig. 8-228-22

RDA for Vitamin B-6RDA for Vitamin B-6

1.3 mg/day for adults1.3 mg/day for adults 1.7 mg/day for men over 501.7 mg/day for men over 50 1.5 mg/day for women over 501.5 mg/day for women over 50 Daily Value set at 2 mgDaily Value set at 2 mg Average intake is more than RDAAverage intake is more than RDA Athletes may need moreAthletes may need more Alcohol increases vitamin B-6 Alcohol increases vitamin B-6

destructiondestruction

Vitamin B-6 As a Medicine?Vitamin B-6 As a Medicine?

50-100 mg/day therapy 50-100 mg/day therapy – Questionable treatment of PMSQuestionable treatment of PMS– May treat pregnancy hypertensionMay treat pregnancy hypertension

Carpal tunnel syndromeCarpal tunnel syndrome Morning sickness Morning sickness

– (100 mg/day may help; see Ch. 13)(100 mg/day may help; see Ch. 13) Toxicity potentialToxicity potential

– > 200 mg/day can lead to irreversible > 200 mg/day can lead to irreversible nerve damagenerve damage

Upper Level set at 100 mg/dayUpper Level set at 100 mg/day

FolateFolate

CoenzymeCoenzyme– DNA synthesisDNA synthesis– Homocysteine metabolismHomocysteine metabolism– Neurotransmitter formationNeurotransmitter formation

Sensitive to:Sensitive to:– Heat, oxidation, ultraviolet lightHeat, oxidation, ultraviolet light

Folate DeficiencyFolate Deficiency Megaloblast cellsMegaloblast cells

Megaloblastic AnemiaMegaloblastic Anemia 10% N. Americans- genetic defect to process folate (req. 2X RDA), need 10% N. Americans- genetic defect to process folate (req. 2X RDA), need

genetic testing. . genetic testing. .

Neural tube defectsNeural tube defects Women need ample Folic acid:Women need ample Folic acid:

– Neural tube closes w/i 28 days of pregnancy Neural tube closes w/i 28 days of pregnancy spinal bifuda spinal bifuda

Megaloblast cellsMegaloblast cells

-Req. ample Folic acid-Req. ample Folic acid

Child bearing Women need ample Folic Child bearing Women need ample Folic acid:acid:

Neural tube closes w/i 28 days of Neural tube closes w/i 28 days of pregnancy pregnancy spinal bifuda spinal bifuda

Food Sources of FolateFood Sources of Folate

LiverLiver Fortified breakfast cerealsFortified breakfast cereals Grains, legumesGrains, legumes Foliage vegetablesFoliage vegetables Orange juiceOrange juice

RDA for FolateRDA for Folate 400 400 µµg/day for adultsg/day for adults 600 600 µµg/day for pregnant womeng/day for pregnant women Excess Excess intakeintake can mask vitamin B-12 can mask vitamin B-12

deficiencydeficiency Upper Level 1 mg (synthetic form)Upper Level 1 mg (synthetic form)

– Synthetic form 1.7 X more potent. . .Synthetic form 1.7 X more potent. . .– Folate in food has limited absorptionFolate in food has limited absorption

(Natural form)(synthetic form)

Vitamin B-12Vitamin B-12

Synthesized by bacteria and fungiSynthesized by bacteria and fungi CoenzymeCoenzyme

– Role in folate metabolismRole in folate metabolism– Maintenance of the myelin sheathsMaintenance of the myelin sheaths– RBC formationRBC formation

Deficiency (absorption problems)Deficiency (absorption problems)– Pernicious anemia (weakness, sore tongue, back pain) Pernicious anemia (weakness, sore tongue, back pain) – Nerve degeneration and paralysisNerve degeneration and paralysis

B-12 Absorption -agingB-12 Absorption -aging

Requires a protein from salivary glandRequires a protein from salivary gland Requires stomach acid (declines w/ age)Requires stomach acid (declines w/ age) Requires the intrinsic factor (declines w/ age)Requires the intrinsic factor (declines w/ age) Absorbed in the last part of the small Absorbed in the last part of the small

intestineintestine About 50% of B-12 is absorbedAbout 50% of B-12 is absorbed Vegetarian/Vegan diets – low in Vit. B-12Vegetarian/Vegan diets – low in Vit. B-12

– (need supplement or specified rich source)(need supplement or specified rich source)

Therapy for Ineffective Therapy for Ineffective AbsorptionAbsorption

Many factors can disrupt this Many factors can disrupt this processprocess

Monthly injections of vitamin B-12Monthly injections of vitamin B-12 Vitamin B-12 nasal gelVitamin B-12 nasal gel Megadoses of vitamin B-12 Megadoses of vitamin B-12

– Allow for passive diffusionAllow for passive diffusion

Food Sources of Vitamin B-Food Sources of Vitamin B-1212

Synthesized by bacteria, fungi and algaeSynthesized by bacteria, fungi and algae (Stored primarily in the liver of animals)(Stored primarily in the liver of animals) Animal productsAnimal products Organ meatOrgan meat SeafoodSeafood EggsEggs yogurtyogurt MilkMilk Corn flakes cereal (w/ soy milk)Corn flakes cereal (w/ soy milk)

RDA for Vitamin B-12RDA for Vitamin B-12

2.4 2.4 µµg/day for adults g/day for adults – Over age 50 recommended take synthetic formOver age 50 recommended take synthetic form– Not bound to foods (no require low stomach acid)Not bound to foods (no require low stomach acid)

Average intake exceeds RDAAverage intake exceeds RDA

B-12 stored in the liver (> 3 years before B-12 stored in the liver (> 3 years before deficiency)deficiency)

Non-toxicNon-toxic

Vitamin CVitamin C Synthesized by most animals Synthesized by most animals

– Not by humansNot by humans Decreased absorption with high intakes > Decreased absorption with high intakes >

250mg250mg

Excess excretedExcess excreted– Diarrhea commonDiarrhea common

Sensitive toSensitive to– Cooking/heat (high temp) ~ use medium settingCooking/heat (high temp) ~ use medium setting– Iron, copper, oxygenIron, copper, oxygen

Functions of Vitamin CFunctions of Vitamin C Synthesis of collagen (connective tissue)Synthesis of collagen (connective tissue)

– Stretch marksStretch marks Iron absorptionIron absorption Immune functionsImmune functions

– Prevents duration of common cold?Prevents duration of common cold?– Interacts with w/ oxidized Vit. E ~ recycles?Interacts with w/ oxidized Vit. E ~ recycles?– Anti-cancer agent and cataracts Anti-cancer agent and cataracts

Antioxidant?Antioxidant? Req. for syn. Of hormonesReq. for syn. Of hormones

Challenge QuestionChallenge QuestionWhat has more Vitamin C/gram and is the best What has more Vitamin C/gram and is the best dietary choice for combating the common cold dietary choice for combating the common cold

and why?and why?

1 medium orange 1 medium orange

1 medium red pepper1 medium red pepper

Deficiency of Vitamin CDeficiency of Vitamin C

ScurvyScurvy– Deficient for 20-40 days Deficient for 20-40 days – Fatigue, pinpoint hemorrhagesFatigue, pinpoint hemorrhages– Bleeding gums Bleeding gums – WeaknessWeakness– FracturesFractures– Associated with povertyAssociated with poverty

Food Sources of Vitamin CFood Sources of Vitamin C

Citrus fruitsCitrus fruits PotatoesPotatoes Green pepperGreen pepper CauliflowerCauliflower BroccoliBroccoli StrawberriesStrawberries Romaine lettuceRomaine lettuce SpinachSpinach

RDA for Vitamin CRDA for Vitamin C

90 mg/day for adult males 90 mg/day for adult males 75 mg/day for adult females (enhances Fe 75 mg/day for adult females (enhances Fe

absorptn.)absorptn.) Daily Value is 60 mgDaily Value is 60 mg +35 mg/day for smokers+35 mg/day for smokers Average intake 70-100 mg/dayAverage intake 70-100 mg/day Upper Level is 2 g/day (inflammation diarrhea) Upper Level is 2 g/day (inflammation diarrhea) Better to take low doses (250 mg) more frequentBetter to take low doses (250 mg) more frequent

vs MegaDOSE 1 Gram (1000 mg) / dayvs MegaDOSE 1 Gram (1000 mg) / day

CholineCholine

Essential nutrient, though Essential nutrient, though

not a vitaminnot a vitamin All tissues contain cholineAll tissues contain choline Precursor for acetylcholine Precursor for acetylcholine

(neurotransmitter)(neurotransmitter) Precursor for phospholipidsPrecursor for phospholipids

Food Sources of CholineFood Sources of Choline

Widely distributed in foodsWidely distributed in foods– Fruits/vegetablesFruits/vegetables

MilkMilk LiverLiver EggsEggs PeanutsPeanuts Lecithin added to foodLecithin added to food Deficiency rareDeficiency rare

Needs for CholineNeeds for Choline Adequate Intake is 550 mg/day for Adequate Intake is 550 mg/day for

malesmales Adequate Intake is 425 mg/day for Adequate Intake is 425 mg/day for

femalesfemales Average intake is ~700-1000 mg/dayAverage intake is ~700-1000 mg/day High doses High doses

– Associated with fishy body odor, Associated with fishy body odor, vomiting, salivation, sweating, vomiting, salivation, sweating, hypotension, GI effectshypotension, GI effects

Upper Level is 3.5 grams/dayUpper Level is 3.5 grams/day

Vitamin-like CompoundsVitamin-like Compounds

CholineCholine CarnitineCarnitine InositolInositol TaurineTaurine Lipoic acidLipoic acid

Synthesized in the body at the Synthesized in the body at the expense of amino acids and other expense of amino acids and other nutrientsnutrients

Vitamins-SUMMARYVitamins-SUMMARYFunctions in the BodyFunctions in the Body

With a balanced diet – no need for With a balanced diet – no need for supplements?supplements?

Dietary Supplements $21 Dietary Supplements $21 BillionBillion

Dietary Supplements –Dietary Supplements –Classified asClassified as

VitaminsVitamins MineralsMinerals HerbsHerbs Amino AcidsAmino Acids A dietary substance to supplement the A dietary substance to supplement the

dietdiet Try a case study?Try a case study?

Fe2+

Vitamins, Supplements Vitamins, Supplements SUMMARYSUMMARY

If going to experiment . . .If going to experiment . . . Make sure Make sure < (upper limit) of toxic level< (upper limit) of toxic level Min. 6 weeks for evaluation. . .Min. 6 weeks for evaluation. . . ANY SUPPLEMENT QUESTIONS? See belowANY SUPPLEMENT QUESTIONS? See below

Check any of the following 6 websites for Check any of the following 6 websites for validityvalidity– 1. 1. www.acsh.orgwww.acsh.org– 2. www.quackwatch.com2. www.quackwatch.com– 3. 3. www.ncahf.orgwww.ncahf.org– 4. http://dietary-supplements.info.nih.gov4. http://dietary-supplements.info.nih.gov– 5. www.eatright.org5. www.eatright.org– 6. 6. www.usp.org/USPVerified/dietarySupplements/www.usp.org/USPVerified/dietarySupplements/**7. “web of science”- (use UCSC Lib login, **7. “web of science”- (use UCSC Lib login,

http://oca.ucsc.edu/loginhttp://oca.ucsc.edu/login (22200-0230485-15) (22200-0230485-15)