VITAMINS



Lipid Soluble Vitamins

|Vitamin |Useful Facts |Toxicity |Deficiency |Sources |

| | | | | |

|A |-prevents night blindness* |-abdominal pain, |-dry hair, skin, and eyes, |-yellow/orange skinned fruits |

|Retinol |-repair/maintenance of |-amenorrhea, |-decreased growth, |and veggies, |

|Carotenoids |epithelial tissues* |-GI disturbances, |-night blindness (nictolopia), |-green leafy veggies |

|Betatene |-antioxidant* |-hair loss, |-skin disorders, | |

|Xanthocartenoids |-most toxic vitamin* |-pruritus, |-insomnia, | |

| |-aids in skin disorders |- joint pain, |-fatigue, | |

| |-protects against infections |-hydrocephaly, |-colds, | |

| |-helps heal GI ulcers |-scales on lips and mouth |-reproductive difficulties | |

| |-protects against cancer | | | |

| |-protein utilization | |*antibiotics, laxatives, and | |

| |-increases immunity | |cholesterol lowering drugs interfere | |

| |-V-A stored in liver, bA2 in fat. | |with absorption | |

| | | | | |

|D |-made by body* |-headache, |-decreased |-fish liver oils, |

|1,25-dihydroxycolecalciferol |-Required for absorption of |-weight loss, |-appetite, |-fatty saltwater fish, |

|calcitrol |calcium + phosphorus |-kidney stones, |-burning sensations of oral cavity, |-cod liver oil, |

| |-proper bone growth | |-diarrhea, |-dairy, |

| |-prohormone |*avoid supplementation in sarcoidosis,|-insomnia, |-eggs, |

| |-increases immunity |schleroderma, and hyperthroidism |-visual problems, |-herbs, |

| |-important in osteoporosis | |-weight loss |-butter, |

| |-necessary in thyroid function | | |-egg yolks, |

| |by activating iodine | |*Intestinal disorders, liver and gall |-sweet potatoes, |

| |-activated in liver and kidney | |bladder dysfunction, antacids, mineral|-dandelion greens |

| |-Thiazide Diuretics affect Ca:D | |oil, cortisone, and chole inhibitors | |

| | | |interfere w/ absorption | |

| | | | | |

|E |-retard aging |-diabetics, |-RBC and nerve destruction, |-nuts*, |

|d-alpha tocopherol |-blood antioxidant |-hyperthyroidism, |-infertility, menstrual |-cold pressed vegetable oil, |

|d-gamma tocopherol |-improves athletic performance |-rheumatic fever patients, |-problems, cramping, |-seeds, |

|mixed tocopherol |-healthy skin/hair |-anticoagulants, and |-miscarriage, |-dark green leafy veggies, |

|tocopheryl |-helps prevent anemia |-hypertensive patients |-heart disease, |-whole grains, |

| |-utilization of V-A | |-bowel/breast cancer |-sweet potatoes, |

| |-reduces blood pressure | | |-corn meal, |

| |-proper levels require Zn* | | |-eggs, |

| | | | |-wheat germ, |

| | | | |-meats |

| | | | | |

|K |-prothrombin production |-flushing and sweating, |-internal bleeding and |green leafy veggies, |

|Menaquinone (intestinal) |-bone formation/repair |-toxic reaction in newborns*, |weakening of bone – |-egg yolks, |

|Phyloquinone (plant- |-glucose->glycogen |(teratogenic) |ostiocalcin needed to |-black strap molasses, |

|-Acidophilus & Bacillus) |-longevity |-interferes with blood thinners |capture hydroxyappetite. |-soybeans, |

| |-transports Ca |(Cumidin & Warferin) | |-liver |

| |-reduces symptoms of morning | | | |

| |sickness 60-70%. | | | |

Water Soluble Vitamins

| | | | | |

|B1 |-enhances circulation |none |-Beriberi, |-wheat germ, |

|Thiamine Pyrophosphate |-carbo metabolism | |-GI disturbances, |-whole wheat, |

| |-positive effects on nerve cell | |-decreases appetite, |-egg yolks, |

| |function and cognitive | |-nervousness, |-meat, |

| |thinking (anti-neuritic) | |-edema, fatigue, |-peanuts, |

| |-needed in ethanol catabolism. | |-forgetfulness, |-Brewer’s yeast |

| | | |-peripheral neuropathies, | |

| | | |-constipation, | |

| | | |-weak muscles | |

| | | |-Korsakoff’s Synd. in alcoholics | |

| | | | | |

| | | |*alcoholism, antibiotics, sulfa drugs,| |

| | | |oral contraceptives, and high carb | |

| | | |diets show deficiencies | |

| | | | | |

|B2 |-yellow vitamin |none |-chelosis (cracked mouth |-dairy, |

|Riboflavin |-active forms are FAD + FMN | |corners) |-egg yolks, |

| |-RBC formation, | |-magenta tongue, |-poultry, |

| |-antibody production, | |-dermatitis, |-red meat, |

|Recall Greg LaManns’ fatigue |-cellular respiration, | |-ariboflavinosis |-whole grains, |

|from B2 exhaustion & |-cell growth, | | |-Brewer’s yeast, |

|mitochondrial shutdown… |-maintain mucous membranes, | |*oral contraceptives, alcohol, broad |-whole wheat, |

| |-needed for pregnancy* | |spec. antibiotics, and strenuous |-green leafy veggies |

| |-Krebs and Beta Oxidation. | |exercise cause deficiencies | |

| |-Tryptophan -> Niacin | | | |

| |-antioxidant | | | |

| | | | | |

|B3 |-proper circulation and |>50-100mg/day * |-Pellagra—3D’s: |-peanuts, |

|Niacin |healthy skin | |diarrhea + dermatitis + |-Brewer’s yeast, |

|Niacinamide |-carb, fat, protein metabolism | |dementia = death |-red meat, |

|Nicotinic Acid |-increases memory | |-glossitis (beefy tongue) |-whole grains, |

|(all 3 are active forms) |-decreases cholesterol | | |-egg yolks, |

| |-Inositol Hexaniacinate is | | |-tomatoes, |

| |good synthetic $$$ | | |-flour |

| | | | | |

|B5 |-anti-stress vitamin* |none |-burning feet (severe deficiency) |-Brewer’s yeast, |

|Pantothenic Acid |-prod. Of adrenal hormones | |-fatigue, |-fish, |

| |-ACH prod. | |-headache, |-veggies, |

| |-producing, transporting, releasing | |-tingling in hands and feet, |-dairy, |

| |energy from fats | |-nausea |-eggs, |

| |-cholesterol synthesis* | | |-all meats, |

| |-CoA | |*very rare to have a B5 deficiency b/c|-rye flour |

| |-stamina | |it is found in almost all foods. | |

| |-decreases serum cholesterol | | | |

| |and triglycerides | | | |

| |-works with B1, B2, B3, and | | | |

| |lapoic acid to make ATP | | | |

| |in link step | | | |

| | | | | |

|B6 |-master V. (multi-tasked) |damages sensory nerves |-anemia, |-brewer’s yeast, |

|Pyridoxal Phosphate |-the transaminater | |-convulsions, |-potatoes, |

|Pyroxidine |-included in more body |*can be toxic if given too much during|-glossitis, |-bananas, |

| |functions than any vitamin* |pregnancy |-dry skin, |-raisin bran, |

| |-prevention of heart disease | |-headaches, |-lentils, |

| |-enhances bioavailablity of | |-nausea |-turkey, |

| |magnesium | | |-tuna, |

| |-diuretic – good for carpel tunnel | |*oral contraceptives and |-egg yolks, |

| |syndrome in pregnancy. | |kidney problems cause |-red meat, |

| | | |deficiency |-black strap molasses |

| | | |*decrease in B6 causes a | |

| | | |decrease in magnesium | |

| | | |which causes headaches | |

| | | | | |

|B9 |-brain food*(DNA/RNA synthesis) |only in hormonal related cancers or |-anemia, |-Raw fruits and vegies |

|Tetrahydrofolate |-blood cell formation w/B12 |convulsive disorders |-apathy, |-green leafy veggies, |

|H4 Folate |-development of neural tube | |-GI disturbances, |-citrus fruit, |

|Folic Acid |-increases immunity | |-glossitis, |-brewer’s yeast, |

| |-helps depression/anxiety | |-birth defects, |-beets, |

| |-cooking destroys folic acid* | |-graying hair, |-brown rice, |

| |-works best when combined | |-labored breathing |-wheat germ |

| |with vitamins B12 and C | |-Megaloblastic & Macrocytic |-red meat, |

| |-requires increased dosage in | |anemia w/o B9 & B12 |-tuna salmon, |

| |pregnancy | | | |

| |-amphymorphic stabilizer | |*proteolytic enzymes and antacids | |

| |-heat liable at low temperatures | |inhibit absorption | |

| |-always give B9 & B12 together* | | | |

| | | | | |

|B12 |-prevents megoblastic anemia |none |-fatigue, |-animal products, |

|Cyanocobalamin |-iron utilization | |-constipation, |-MESO, |

| |-nerve cell activity, | |-hepatomegally, |-yeast, |

| |-ACH prod., myelin sheaths | |-glossitis, |-dark beer (Guiness or Murphy’s |

| |-DNA replication* | |-dizziness, |Stout |

| |-important for s-adenosyl- | |-headache, | |

| |methionine(SAM) | |-nervousness, | |

| |-contains cobalt* | |-permanent neurological | |

| |-requires intrinsic factor* | |change | |

| |-absorbed in the distal ileum | |-tingling in hands and feet (+60) | |

| |-b-HCl rekindles intrinsic | | | |

| |production. | |*vegetarians, mal-absorption | |

| | | |syndromes, and Chrohn’s and | |

| | | |inflammatory disease show deficiencies| |

Some Commonalities Among Vitamins

Vitamins Linked to Birth Defects: A, B9

Vitamins Linked to Increased Immunity: A, D, B9

Vitamins that are Antioxidants: A, B2, E

Vitamins Linked to GI Disturbance: A, B1, B9

Vitamins made in the body: D, K, Biotin

B Vitamin deficiencies lead to Glossitis: B1, B3, B6

Aids in preventing heart disease: B6, B9, B12 (stops the folic trap – lowering homocysteine levels)

Water Soluble Vitamins Cont…

| | | | | |

|PABA |-considered part of B complex |-decreased blood sugar, |seen w/ sulfa drugs |-kidney, |

|Para amino benzoic acid |-enhances effect of cortisone and |-rash, liver damage | |-liver, |

| |estrogen | | |-molasses, |

| |-prevents accumulation of | | |-mushrooms, |

| |abnormal fibrous tissue in a | | |-spinach, |

| |few months to a year | | |-whole grains |

| |-may increase fertility | | | |

| |-prevent/protect against skin | | | |

| |cancer and sunburn | | | |

| | | | | |

|C |-tissue antioxidant* |-diarrhea |-scurvy, |-red pepper*, |

| |-adrenal function |-inhibits Cu++ in Mitochondria |-echimosis, |-broccoli, |

| |-antiviral* & enhanced immunity |therefore shuts down ATP |-bleeding gums, |-citrus fruits, |

| |-increases Fe absorption and |production = fatigue |-poor wound healing |-strawberries, |

| |prevents Fe+2to Fe+3 |-Oxidizes the adenine base | |-Rose hips, |

| |-works synergistically w/ V-E |sequences of DNA. | |-acerole, |

| |-esterfied form=tagged w/ Ca or Mg | | |-parsley, |

| |- split high dosage during day | | |-kale, |

| |-aspirin+C=gastric distress | | |-currants |

| |-chewable C decays tooth enamel | | |-cantaloupe |

| |not recommended anywhere! | | | |

| |*reflex scurvy if high dosages in | | | |

| |pregnancy | | | |

| |-inc. C= dec. Cu & visa versa | | | |

| | | | | |

|P |-Water soluble pigments |none |none |-citrus fruit pulp, |

|Bioflavinoids |-essential | | |-cherries, |

| |-must be taken as supplement* | | |-grape fruit, |

|Quercitin from spirulina |-enhance V-C absorption* | | |-apricots, |

| |-preserve capillary integrity | | |-grapes, |

| |-dec. cholesterol by protecting | | |-currents, |

| |LDL receptors and reducing | | |-spirulina(algae) |

| |sticky factor. | | | |

| |-blood thinner | | | |

| | | | | |

|H |-cell growth, fatty acid prod., |none |-cradle cap, |-meat, |

|Biotin |carb/fat/protein metab. | |-anemia, |-salt fish, |

|(yet another B) |-utilization of B complex | |-depression, |-green leafy veggies, |

| |-considered a B vit. | |- hair loss, |-soy, |

| |-healthy sweat glands, nervous | |-inc. blood sugar, |-grains |

| |tissue, bone marrow | |-foul smelling sweat |-brewers yeast |

| |-made by intestinal flora* | |-deficiency may be seen w/ inc. |-egg yolks |

| |-used to treat B5+Zinc deficiency | |-Avidin(egg whites), |-mushrooms |

| |and diabetes | |-fats+oils subjected to heat, | |

| |-avadin in egg whites prevents | |-antibiotic, | |

| |biotin uptake. | |-saccharin | |

| | | | | |

|Coenzyme Q10 |-Resembles Vit E |Linked to diabetes |CHF |-shellfish, |

|Ubiquinone |-antioxidant/anti-aging |Periodontal disease | |-spinach, |

| |-energy production* |Muscular dystrophy | |-broccoli, |

| |(mitochondral e- transport) |CHF | |-nuts, |

| |-used by athletes-aids circulation | | |-salmon, |

| |-counters histamine | | |-sardines |

| |-Vit E aids in absorption | | | |

| | | | | |

|B15 |-used in Russia |none |none |-Brewer’s yeast, |

|Pangamic Acid |-works similar to steroids | | |-Some shell fish, |

| |-inc. Creatine phosphorylation | | |-supplements |

| |-inc. Oxidative metab. | | | |

| |-lipotrophic properties | | | |

| |-therapy for circ. problems | | | |

| |-lipids aid absorption | | | |

| |-works all 3 ostioplasic pathways | | | |

| | | | | |

|B17 |-produced in Mexico/Moracco |?? |?? |-fruit kernels |

|Nitrilosides |-CA therapy a few decades ago | | |-apples, |

| |-illegal in US | | |-peaches, |

| | | | |-cherries, |

| | | | |-sprouted plants |

| | | | | |

| | | | |*not in Brewer’s yeast! |

Minerals

| | | | | |

|Boron (B) |-important to women!!! |toxic only by supplement |none |-almonds*, |

| |-inc. Absorption of Ca/Mg/P | | |-raisins(a small box)*, |

| |-prevents their urinary loss | | |-prunes, |

| |-used to treat DJD, RA, and | | |-dark green veggies |

| |osteoporosis | | | |

| | | | | |

|Calcium (Ca) |-most abundant mineral in body |do not supplement w/ schleroderma, |70% of people in US |-real dairy, |

|calcium citrate/malate |-neuromuscular contractions |hyperparathyroidism, sarcoidosis, or |rickets/osteomalacia if severe |-green veggies, |

| |-regulates hyperparathyroid |chronic kidney disease | |-sardines 9w/bones), |

| |hormone | |*deficiency seen w/ Vit D def. |-salmon, |

| |-not absorbed well from milk due | | |-tofu, |

| |to casein | | |-dates, |

| |-competes w/ Mg/P—Mg>Ca>P | | |-berries, |

| |-Vit D/Mg/B/silicon/P needed to | | |-peaches |

| |activate calbindin in intestines. | | | |

| |-used to treat gingivitis, high | | | |

| |cholesterol, hypertension, | | | |

| |kidney stones, migraines, | | | |

| |osteoporosis, pregnancy, | | | |

| |PMS, rickets | | | |

| | | | | |

|Chromium (Cr) |-maintains normal blood sugar |none |could be involved w/ NIDDM |-brewer’s yeast, |

|AKA-glucose tolerance factor |by keeping insulin receptors | | |-whole grains & cereals |

| |sensitive, | | |-dark beer |

| |-maintains levels of HDL, | | |-stainless steal pans |

| |-fat loss, lean muscle gain, | | | |

| |-used for athletic performance | | | |

| |(sugar inbalance leads to heat | | | |

| |stroke), diabetes, high | | | |

| |cholesterol, diabetes, | | | |

| |-Vit C increases absorption | | | |

| | | | | |

|Copper (Cu) |-needed to make ATP in |Wilson’s B liver damage |-anemia, |-oysters, |

| |mitochondria e-transport* |Kaysers Flesion’s Ring |-dec. HDL, |-nuts, |

| |-Needed for SOD* | |-inc. free radicals, |-red meat, |

| |-keeps Fe in reduced form | |-Menke’s Kinky Hair |-veggies |

| |synthesis of hormones/collagen | | | |

| |-inverse relationship w/ Zn/Vit C | | | |

| |-used for RA | | | |

| | | | | |

|Iodine (I) |-T3/T4 |Thyroid CA |*seen w/ people who avoid salt |-kelp, |

| |-maintain cell metab. | | |-dairy, |

| |-used for Iodine deficient goiter + | | |-sea food, |

| |fibrocytic breat disease | | |-I/Salt |

| |-important for thyroid fxn. | | | |

| | | | | |

|Iron (Fe) |-hemoglobin/myoglobin |*very toxic to CA patients and |fatigue, pale |Heme |

| |-ATP synthesis (cytochromes) |children | |-red meat, |

| |-catalase enzyme antioxidant | |*deficiency seen w/ vegetarians, |-poultry , |

| |-Imp. for athletes(especially thin | |athletes(physiologic anemia), |- fish, |

| |females) | |pregnancy(normal), ulcers, Chron’s, |-oysters |

| |-Cu, VitC, Vit A inc. absorption | |ulcerative colitis, malabsorption |non heme |

| | | |-Fe absorption inhibited by Ca, high |-dry fruit, |

| | | |fiber, and caffeine |-green leafy veggies, |

| | | | |-wine, |

| | | | |-molasses |

| | | | | |

|Magnesium (Mg) |-bone/protein/fatty acid prod. |diarrhea |headaches* |-dark greens |

| |-activates B Vits., relaxes | | |-nuts |

| |muscles, forms ATP, new |*seen w/ pharmacological agents |seen w/ K depleting drugs(diuretics), | |

| |cells, clots blood | |laxatives, alcoholism, severe burns, | |

| |-insulin secretion and fxn* | |diabetes, heart failure, oral | |

| |-7 steps of Glycolysis* | |contraceptives | |

| |-causes cramping* | |-Ca/Fe/Zn inhibit absorption | |

| |-trigger for headaches(too little) | | | |

| |-Mg state best | | | |

| |-B6 makes Mg available | | | |

| |-w/Bs provide basic energy | | | |

| | | | | |

|Manganese (Mn) |-healthy skin/bone/cartilage |side effects = psychiatric |rare |-nuts, |

| |-SOD* |problems and mild dementia | |-wheat germ, |

| |-used to treat osteoporosis | |*Ca/Fe/Zn decrease absorption |-green leafy veggies, |

| | | | |-pineapple, |

| | | | |-seeds |

| | | | | |

|Potassium (K) |-regulates water balance, blood |cardiac arrhythmia and death in |*seen w/ excessive vomiting, |-banana*, |

| |pressure, neuromuscular fxn, acidity |patients w/ heart problems |diarrhea, K depleting drugs |-most non-citrus fruit, |

| |levels | | |-milk, |

| |-carb/protein metab. | | |-green veggies |

| |-used for CHF, hypertension, kidney | | | |

| |stones | | | |

| | | | | |

|Selenium (Se) |-activates glutathionine |nervous irritability, skin rash, loss |seen w/ food eaten from nutrient |-brazil nuts*, |

| |peroxidase |of fingernails |poor soil |-yeast |

| |-protects against CA (especially | | |-seafood, |

| |sarcomas – 50% remissions) | | | |

| |-activates thyroid hormones | | | |

| |-very safe | | | |

| |-used to treat abnormal pap smears, | | | |

| |arteriosclerosis, reducing CA risk, | | | |

| |macular degeneration, Osgood | | | |

| |Schlatter’s | | | |

| | | | | |

|Vanadium (V) |-ultra trace mineral |none?? |growth retardation, bone deformities |-parsley |

| |-might aid in bone building | |and infertility in animals |-seafood |

| |-important in diabetes b/c vanadyl | | |-mushrooms |

| |sulfate glucose control in | | |-whole grains |

| |NIDDM (Cr also helps) | | |-some soy |

| | | | | |

|Zinc (Zn) |-300 enzyme systems* |nausea, stomach ache, mouth irritation|*seen w/ alcoholics, sickle cell |-red meat*, |

| |-heals wounds, maintains fertility, | |anemia, malabsorption, low income |-poultry*, |

| |antioxidant, protects against | |pregnancies, athletes w/ high carb |-seafood |

| |free radicals, preserves vision, | |diets | |

| |protein synthesis, cell | | | |

| |reproduction | | | |

| |-helps in athletes | | | |

| |-lowers Cu absorption causing | | | |

| |low HDL and anemia | | | |

| |-competes w/ Fe, Ca, Mg | | | |

Macrominerals = Ca, Mg, Na, K, P

Microminerals = B, Cr, Cu, Germanium, I, Fe, Mn, molybdenum, Se, Si, S, V, Zn

jmazzeo 8/3/00

Modified pcall 10/27/01

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