1. Water Soluble Vitamins
Module 5.2
Vitamin C
Thiamin
Pantothenic Acid
B12
Riboflavin
Biotin
Niacin B6
Folate
Choline

2. Water Soluble Vitamins
An organic* substance-coenzyme and/or regulator of metabolic processes
Do not supply calories (energy)
Vitamins are classified by their biological and chemical activity, not their structure-made of single units not long chains
Water soluble consists of the B vitamins and Vitamin C.
DRIs are established for all essential water soluble vitamins.
Deficiency and toxicity sign and symptoms are established for most of these nutrients.

3. Thiamin: B1
Thiamin was the first B vitamin to be identified, and is also called B1.
Enzyme cofactor in energy metabolism:
Supports normal appetite & nervous system function.
Deficiencies
Crucial role in processes involving the nerves. Thiamin deficiency causes neuropathy through neuron death.
Impairs nutrient absorption
Beriberi (wet or dry forms)
Alcohol interferes with absorption-alcoholics prone to deficiency
Wernicke–Korsakoff syndrome form of wet beriberi
Ocular disturbances- paralysis of eye movements
Changes in mental state (dementia)- decline in mental function
Unsteady abnormal stance and gait 3

5. Thiamin: B1 Deficiency & Toxicity
(<66% of DRI)
Approx. <0.8 mg/day
Adequacy
DRI: mg/day
RDI: 1.5 mg
Beriberi (wet and dry)
Cardio-Vascular: Heart rhythm changes
Central Nervous System: Mental changes, confusion, amnesia, disturbed eye movement
GI System: Nausea, anorexia
Neuro-Muscular: Muscle weakness, tingling hands and feet
peripheral paralysis, decreased ability to coordinate motor movement, disturbed gait
Other: Edema, exhaustion, weight loss
Normal energy (Glucose & BCAA) metabolism. Normal appetite and nervous system functioning.
DRI is based upon 0.5 mg B1 per 1,000 Calories
Adult DRI values
Toxicity is poorly documented in humans
(UL is Not Established)

6. Thiamin (B1) in Foods Food Sources Pork Whole grains
Enriched bread and cereal products
Sunflower seeds
Adult DRI: mg/day

7. Riboflavin: B2
Riboflavin a yellow-orange solid substance. Imparts color to vitamin supplements and yellow color to urine.
Name "riboflavin" from "ribose" (pentose monosaccharide) and "flavin", which imparts the yellow color to the oxidized molecule (from Latin flavus, "yellow").
Riboflavin is easily destroyed by heat and exposure to light. Ultraviolet rays or fluorescent lamps destroy. Riboflavin in milk easily destroyed by ultraviolet rays. For this reason milk was placed in opaque containers.
Important component in the citric acid cycle and assists the body with the absorption of other vitamins.
Enzyme cofactor in fatty acid oxidation & amino acids breakdown.
B2 functions as the active group of two coenzymes flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD).
FAD- flavin adenine dinucleotide- electron carrier for energy
FAD is required to convert retinol (vitamin A) to retinoic acid
FAD required for synthesis of an active form of folate (B9)
FAD necessary for conversion of tryptophan to niacin (B3)

8. Riboflavin: B2 Deficiency & Toxicity
(<66% of DRI)
Approx. <0.85 mg/day
Adequacy
DRI: mg/day
RDI: 1.7 mg
Ariboflavinosis
Bone & tooth: Halts growth
GI System: Sore and swollen throat, swollen magenta colored tongue, cracking at the corners of the mouth
Skin: Dandruff
Normal fatty acid metabolism
DRI is based upon 0.6 mg B2 per 1,000 Calories
Adult DRI values
Toxicity is poorly documented in humans
(UL is Not Established)

9. Riboflavin in Foods Food Sources
Dairy products are a good source of riboflavin.
Whole and enriched grains and products such as bread, cereal, and pasta (It is added back by law into processed grains)
Plant sources of riboflavin include mushrooms, broccoli, asparagus, whole grains and green, leafy vegetables.
Animal sources include organ meats red meat, poultry and fish.
Adult DRI: mg/day

10. Niacin: B3 Niacin is added to enriched flours in North America.
Enzyme cofactor in energy metabolism: amino acids, fatty acids, and glucose (Coenzyme vital to obtaining energy - NAD)
Two forms of niacin are nicotinic acid and nicotinamide.
A part of nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP).
Can be made from the essential amino acid tryptophan. Requires B6 for conversion. FAD (from riboflavin) is required to convert tryptophan to niacin
Maize binds niacin and tryptophan preventing them from being utilized- maize treated with lime inhibits its binding capacity
Niacin has been used to help lower cholesterol
Deficiency results in pellagra
3 D’s: dermatitis, diarrhea and dementia
Overuse of supplements can result in elevated BP, cardiac arrhythmias, nausea, vomiting, elevated blood sugar and impaired liver function.
Supports steroid synthesis, health of the skin, nervous system, and digestive system.

11. pellagra

12. Niacin: B3 Deficiency & Toxicity
(<66% of DRI)
Approx. <9-11 mg/day
Adequacy
DRI: mg/day
RDI: 20 mg
Toxicity
(>UL)
>35 mg/day
Pellegra
Central Nervous System: Depression, apathy, headache, dementia (including memory loss).
GI System: Bright red tongue, diarrhea (GI disturbances of vomiting, diarrhea, and constipation)
Skin: Dermatitis
Other: Fatigue
Normal energy metabolism & steroid synthesis.
Not from food but rather nicotinic acid supplements
Cardio-Vascular: Violent flushing reaction from vasodilation
Central Nervous System: Blurred vision
GI System: Nausea, vomiting, liver toxicity
DRI is based upon 6.6 mg B3 per 1,000 Calories
Adult deficient, adequate, toxic values

13. It is added back by law into processed grains
Niacin B3 in Foods
Adult DRI: mg/day
Milk
Eggs
Meats, Fish (tuna, halibut), Poultry
Whole & enriched grains & products
Bread, cereal, & pasta
Dairy products & legumes are good sources of tryptophan
It is added back by law into processed grains

14. Vitamin B6
B6 forms (PN (pyridoxine-supplements), PL, PM, PNP, PLP (metabolic active form), PMP) coenzymes necessary for amino acid and fatty acid metabolism, converts glycogen to glucose Without sufficient B6 all amino acids would become essential.
Interconversion of amino acids (AA) to carbohydrate or carbohydrate to nonessential AA.
Removal of N from AA: “deamination” & "transamination" transfer of AA to another substance
Converted into pyridoxal phosphate (PLP), required for many enzyme reactions in the body
PLP important role neurotransmitter synthesis: serotonin, dopamine, epinephrine, norepinephrine,
PLP Improves the ability of hemoglobin to bind O2
Needed for heme synthesis & conversion of tryptophan to niacin.
Critical for the conversion of homocysteine back into cysteine
Used to treat nausea /vomiting in early pregnancy for decades

15. Vitamin B6 Removal of N from AA
Homocysteine a non-protein α-amino acid. It is homologous to the amino acid cysteine.
Biosynthesized from methionine homocysteine can be recycled into methionine or converted into cysteine with the aid of certain B-vitamins.
Vitamin B6 converts homocysteine into cysteine.
Hyperhomocysteinemia puts one at a higher risk for coronary artery disease: atherosclerosis (hardening of the arteries)
Removal of N from AA 15

16. Vitamin B6 Deficiency & Toxicity
(<66% of DRI)
Approx. <0.85 mg/day
Adequacy
DRI: 1.3 mg/day
RDI: 2 mg
Toxicity
(>UL)
>100 mg/day
Cardio-Vascular: Microcytic anemia, weakness,
Central Nervous System: confusion, depression, epileptic convulsions insomnia, irritability
Skin: Seborrheic (greasy) dermatitis
Normal metabolism of amino acids, glycogen, and some lipids. Normal heme synthesis & conversion of tryptophan to niacin.
Not from food but rather large supplement doses
Neuro-Muscular: Nerve damage, sensory neuropathy, tingly to numb hands and feet
Skin: Dermatological lesions
DRI is based upon mg of B6 per gm pro consumed
Adult deficient, adequate, toxic values

17. Vitamin B6 in Foods Food Sources Nuts Legumes
Adult DRI: 1.3 mg/day
Food Sources
Nuts
Legumes
Non-citrus fruits (bananas)
Meats, Fish Poultry
Fortified cereals
Non-starchy vegetables

18. Vitamin B12 Cobalamin Contains the mineral cobalt
Required for nucleic acid, red blood cell & other new cell synthesis.
Maintains myelin sheaths that protect nerve fibers; Important for nerve cell maintenance.
Cofactor in energy fatty acids & amino acids metabolism
Conversion of homocysteine to methionine.
Required for normal functioning of brain and nervous system, necessary for absorption of iron
Absorption requires intrinsic factor; absorbed in the ileum; Secreted through the feces
Deficiency caused by pernicious anemia (form of megablastic anemia)
Those at risk of deficiency
strict vegetarians; genetic defect - can’t make intrinsic factor; elderly who develop atrophic gastritis

19. Absorption of B12
Needs intrinsic factor (protein produced in the stomach) and gastric acid.
Absorbed in the ileum.
If the GI tract is not healthy, B12 must be given by intramuscular injection.
Nasal spray B12 supplements are available.
With high dietary intakes, the excess can be stored accumulatively in the liver. 19

20. Vitamin B12 Deficiency & Toxicity
(<66% of DRI)
Approx. <0.85 µg/day
Adequacy
DRI: 2.4 µg/day
RDI: 6 µg/day
Pernicious anemia.
Macrocytic normochromic anemia, compounded with nerve damage.
Central Nervous System: Loss of concentration, memory loss, disorientation, dementia, visual disturbances
GI System: Impaired bowel (increased gas production & constipation), sore tongue & loss of appetite
Neuro-Muscular: Nerve damage, gait disturbances, tingling & numbness in the hands & feet
Other: Insomnia, impotency, reduced bladder control
Normal synthesis of nucleic acids and new cells, nerve cell maintenance, fatty acid and amino acid metabolism, and homocysteine catabolism.
Normal synergy with folate
Toxicity is poorly documented in humans
(UL is Not Established)
Adult deficient, adequate values

21. Vitamin B12 in Foods Food Sources
Adult DRI: 2.4 µg/day
Food Sources
Bacteria in animals synthesize B12; certain types of molds in soil that animals ingest while grazing.
Animal food sources: eggs, milk, cheese, meats. chicken,
Since it is commonly found in animal products, vegans need to supplement this nutrient.

22. Folate, Folic Acid (B9)
Coenzyme in amino acid metabolism
DNA & red blood cells synthesis (RBC)
Production and maintenance of new cells.
Crucial role in pregnancy; ↓ risk of neural tube defect (spina bifida)
Requirements- childbearing 400 μg / Pregnancy: 600 μg
Conversion of homocysteine to methionine
Deficiency leads to misshapen RBCs; megaloblastic anemia - large immature RBCs unable to carry sufficient oxygen.
Folate can mask a B12 deficiency. Folate and B12 can both create megablastic anemia. Failure to treat a B12 deficiency can increase risk of permanent nerve damage

23. Folate (B9) Deficiency & Toxicity
(<66% of DRI)
Approx. <260 µg/day
Adequacy
DRI: 400 µg/day
RDI: 400 µg/day
Cardio-Vascular: Macrocytic normochromic anemia, heart palpitations, shortness of breath
Central Nervous System: Weakness, fatigue, decreased concentration, irritability, headache
GI System: Red tongue
Hyperhomocysteinemia (heart disease risk)
In utero deficiency can cause Spina Bifida.
Normal nucleic acid synthesis, new cell formation, amino acid metabolism, conversion of homocysteine to methionine, synergy with B12.
Toxicity is poorly documented in humans
(UL is >1000 µg/day)
Adult deficient, adequate, toxic values

24. Folate (B9) in Foods Food Sources
Adult DRI: 400 µg/day
Food Sources
Raw leafy green vegetables & green vegetables (asparagus, broccoli)
Legumes, black-eyed peas, lentils, oranges, liver, brewer’s yeast, wheat germ, and some fortified cereals

25. Pantothenic Acid (B5)
Essential component in Coenzyme A used in formation of acetyl-CoA.
Acetyl-CoA critical for metabolism of fatty acids, cholesterol, steroid hormones, vitamins A and D, neurotransmitters, amino acids, & porphyrin & corrin rings.
Little risk of deficiency with a varied diet. From Greek pantothen meaning "from everywhere“. Small amounts found in most foods.
The major food sources of pantothenic acid are meats, milk. Some vegetables are also good sources, as well as whole grains.

26. Pantothenic Acid (B5) Deficiency & Toxicity
(<66% of DRI)
Approx. <3.3 mg/day
Adequacy
DRI: 5 mg/day
Central Nervous System: Fatigue, apathy, irritability, restlessness
GI System: Nausea, vomiting, abdominal cramps
Neuro-Musccular: Muscle cramps, impaired gait
Other: Burning feet, sleep disturbances, hypoglycemia, and increased insulin sensitivity
Normal coenzyme A activity & metabolism of fatty acid, cholesterol, steroid hormones, vitamins A and D, neurotransmitters, amino acids, and porphyrin and corrin rings
Toxicity is poorly documented in humans
(UL is Not Established)
Adult deficient, adequate values

27. Pantothenic Acid (B5) in Foods
Widely distributed in food, highest in high protein animal products, yeast, legumes, and whole grains. Also avocados.
Adult DRI: 5 mg/day

28. Biotin (B7)
Cofactor in the metabolism of fatty acids and the amino acid leucine.
Required for cell growth, synthesis and repair of DNA, gene silencing and maintenance of blood glucose levels.
Small amounts made by intestinal bacteria.
Preliminary studies indicate may aid those with type 2 diabetes for blood sugar level control
Biotin recommended for strengthening hair and nails
Deficiency: Caused by raw egg whites (protein - avidin) binds biotin and prevents absorption. If avidin is cooked it is denatured and destroyed and biotin can be absorbed.
Widespread in foods, highest in high protein animal products, yeast, legumes, nuts, whole grains, EGG YOLK & chocolate.

29. Biotin (B7) Deficiency & Toxicity
(<66% of DRI)
Approx. <3.3 mg/day
Adequacy
DRI: 30 µg/day
Central Nervous System: Lethargy, depression, hallucinations, weakness, fatigue
Neuro-Muscular: Muscle pain
Skin: Scaly red rash around the eyes, nose and mouth
Other: Conjunctivitis, hair loss
Normal energy metabolism, cell proliferation, gene silencing, and DNA repair
Toxicity is poorly documented in humans
(UL is Not Established)
Adult deficient, adequate, toxic values

30. Vitamin C Production and maintenance of collagen.
Required for collagen synthesis needed in skin, bones, teeth, blood, epithelial tissue, cartilage, tendons & ligaments.
Cofactor for carnitine & neurotransmitter synthesis.
Combats stress-helps release stress hormones
Increases absorption of non-heme iron
Vitamin C in foods can be destroyed by oxygen, light and heat, as well as through contact with copper or iron cookware
Boosts immunity-fights infection
Acts as a blood thinner in lieu of aspirin
Scavenger of environmental pollutants
Smoking- destroys cells
Antioxidant –decreases free radicals
Deficiency – infants, children, elderly
Scurvy – Scottish surgeon in the Royal Navy, James Lind, first proved it could be treated with citrus fruit in experiments he described in his 1753 book A Treatise of the Scurvy. Initially tried using limes without success. Would be 40 years before treatment became widespread.

31. Vitamin C Deficiency & Toxicity
(<66% of DRI)
Approx. <50-60 mg/day
Adequacy
DRI: mg/day
RDI: 60 mg/day
Toxicity
(>UL)
>2000 mg/day
Scurvy
Central Nervous System: Weakness, fatigue, depression
GI System: Swollen red bleeding gums
Skin: Follicular hyperkeratosis, petechia, easy bruising, impaired wound healing
Other: Joint pain, edema, coiled hairs
Normal collagen synthesis & connective tissue formation.
Normal carnitine, neurotransmitter, and water soluble antioxidant function
GI System: Gastrointestinal disturbances especially diarrhea
Other: Increased risk for kidney stones and iron toxicity only in certain people
Adult deficient, adequate, toxic values
Smokers need +35 mg/day

32. Vitamin C in Foods
Citrus fruits, berries, kiwi, papaya, cantaloupe, orange, and melons
Cabbage family vegetables, peppers,
Vitamin C fortified foods
Adult DRI: mg/day

33. Choline Water-soluble substance
Nonessential nutrient used by the body to synthesize compounds
Necessary for synthesis of prominent muscle neurotransmitter acetylcholine, thus plays a role in memory and muscle control.
Required for the synthesis of the phospholipid, lecithin (phosphatidlycholine) needed to maintain cell membrane stability.
Utilized for lipid and cholesterol transport and metabolism
Component of pulmonary surfactant- deficiency would lead to collapse of alveolar cells and result in respiratory failure
Component of bile acids necessary for fat digestion
Choline can be synthesized from the amino acid methionine.
Deficiencies are rare.

34. Choline Deficiency & Toxicity
Adult deficient, adequate, toxic values
Deficiency
(<66% of DRI)
Approx. < mg/day
Adequacy
DRI: mg/day
Toxicity
(>UL)
>3,500 mg/day
GI System: Fatty liver and liver damage
Normal acetylcholine, cell membrane stability, bile acids, lipid and cholesterol transport and metabolism, pulmonary surfactant
Cardio-Vascular: Hypotension
GI System: Altered liver function, increased salivation
Other: Fishy body odor
Food Sources
Egg yolk, soy beans, peanuts
High protein animal products