This document discusses several B vitamins and vitamin C. It provides information on their functions, sources, toxicity, deficiency symptoms, and absorption. The vitamins covered are B1, B2, B3, B5, B6, B7, B8, B9, B12, and C. Their roles in energy production, metabolism, growth, and immune function are summarized.
Water Soluble Vitamins Functions Sources Toxicity Deficiency Absorption
1. WATER SOLUBLE VITAMIN
Vitamin B1 (Thiamine),antineuretic
factor, anti-beri-beri factor
Functions:
It plays an important role in helping the
body metabolize carbohydrates and fat
to produce energy.
It is essential for normal growth and
development and helps to maintain
proper functioning of the heart and the
nervous and digestive systems.
2. SOURCES:
Green peas, Spinach, liver, Beef, Pork, Navy
beans, Nuts, Pinto beans, Bananas, Soybeans,
Goji berries, Whole-grains, Breads, Yeast,
Aleurone layer of unpolished rice, Legumes
TOXICITY:
Large doses (5,000 to 10,000 mg) can cause
headaches, irritability, rapid pulse, and
weakness.
DEFICIENCY:
Wernicke-Korsakoff syndrome
Beriberi
neurodegeneration
ABSORPTION:
- upper & lower small intestine, some are in the
liver, heart, kidney
3. Vitamin B2 (Riboflavin,vitamin
G,lactoflavin,hepatoflavin,ovoflavin)
FUNCTIONS:
It plays a key role in energy metabolism, and is
required for the metabolism of fats, carbohydrates,
and proteins.
SOURCES:
Cheese
egg yolks
almonds
organ meats
whole grains
wild rice
soybeans
milk
spinach
mushrooms
almonds
poultry
4. TOXICITY:
Riboflavin is not toxic when taken orally, as its low
solubility keeps it from being absorbed in dangerous
amounts from the gut. Although toxic doses can be
administered by injection, any excess at nutritionally
relevant doses is excreted in the urine, imparting a bright
yellow color when in large quantities.
DEFICIENCY:
Ariboflavinosis
Symptoms of significant deficiency syndromes include
sore throat, swelling of mucous membranes, mouth or
lip sores, anemia, and skin disorders.
ABSORPTION:
Most dietary riboflavin is efficiently absorbed by a
saturable carrier mechanism primarily in the proximal
small intestine.
6. TOXICITY:
Due to high doses , effects:
an imbalance of other important B vitamins
liver damage and stomach ulcers
"niacin flush“
DEFICIENCY:
First symptoms
Muscular weakness
Inability to eat
Indigestion
Skin problems
Canker sores
Vomiting
Depression
Worst form of deficiency
Pellagra
ABSORPTION:
Niacin is rapidly absorbed in the proximal small intestine
by passive diffusion. Being a water-soluble vitamin it is not
stored in the body. Niacin can be synthesized from
tryptophan with vitamins B1, B2, and B6 as essential
cofactors.
7. Vitamin B5 (Panthothenic Acid )
OTHER NAME: “Anti-Stress vitamin”
FUNCTIONS:
Assists in the metabolism of carbohydrates, proteins
and fatty acids.
Essential for cell metabolism.
Works in the synthesis of cholesterol metabolism,
hormone production and hemoglobin .
SOURCES:
Peas and beans (except green beans) , lean meat,
Organ meat (liver and kidney), Poultry, Fish, Shellfish,
Yeast, Cauliflower, Kale, Broccoli, Tomatoes, Lobsters,
Lentils, Avocado, Mushrooms, Sweet potatoes, Whole-
grain cereals and bread, Sunflower seeds
8. TOXICITY:
- Because the B5 vitamin is water soluble, toxicity is
extremely uncommon.
- Vitamin could possibly cause diarrhea if the vitamin is
taking in excessive amounts.
DEFICIENCY:
- Paresthesia
- Vitamin B5 deficiency causes depression, personality
changes, heart problems, increased risk of infections,
fatigue, abdominal pains, sleep disturbances, numbness and
altered sensation in the arms and legs, muscle weakness,
cramps, increased sensitivity to insulin, decreased blood
cholesterol levels and decreased potassium levels in the
body.
ABSORPTION:
Vitamin B5 is easily absorbed from the intestines and is
distributed to all tissues in the body. The body does not
break down Vitamin B5 and excretes large amounts of this
vitamin in the urine.
9. Vitamin B6 (Pyridoxine )
FUNCTION:
Helping amino acid and protein metabolism
Enabling red blood cell metabolism
Helping the nervous system function efficiently
Helping the immune system function efficiently
Converting tryptophan (an amino acid) to niacin (a
vitamin)
Enabling the breakdown of glycogen to glucose
Aiding in the metabolism, transportation, and
distribution of selenium
Assisting in the metabolism of calcium and magnesium
11. TOXICITY:
Too much vitamin B6 can result in nerve
damage to the arms and legs. It can also
result in increased urinary excretion of
other B vitamins, leading to imbalances.
Symptoms of vitamin B6 toxicity include:
Muscle incoordination
Numbness of the hands and feet
Impaired reflexes
Abnormal plasma amino acid levels
12. DEFICIENCY:
Skin inflammation and irritation
Glossitis (sore or inflamed tongue)
Confusion
Depression
Irritability and nervousness
Fatigue and sleepiness
Convulsions
Anemia (microcytic type)
ABSORPTION:
Cheilosis (cracking and scaling of the lips)
The forms of vitamin B6 found in food are converted
to active forms in the liver.
Vitamin B6 is readily absorbed in the upper small
intestine by simple diffusion.
13. Vitamin B7 (Biotin)
OTHER NAME:
Vitamin H, anti-eggwhite injury factor
FUNCTIONS:
It helps our body's cells produce energy.
It does this by working with four essential
enzymes that break down fat, carbohydrate,
and protein to yield energy.
Biotin also plays a role in the synthesis and
function of DNA.
14. SOURCES:
Eggs, Liver, yeast breads, whole grains, sardines,
legumes, mushrooms, cereals, cauliflower, peanuts,
cheese
TOXICITY:
There have been no reports of adverse effects due to
eating too much biotin.
DEFICIENCY:
Abnormal heart action,dermatitis, enteritis,hair
loss(alopecia),depression,muscle
pain,weakness,fatigue,nausea
A biotin deficiency is rare in healthy people who eat a
healthful diet, since we usually get enough from the
bacteria living in our digestive tracts.
ABSORPTION:
Biotin absorption takes place in the proximal small
intestine.
15. Vitamin B8 (Myo-Inositol)
OTHER NAME:
Inositol, Inositol Monophosphate, and Inositol
Hexaphosphate
FUNCTION:
Inositol as the basis for a number of signaling and
secondary messenger molecules, is involved in a number
of biological processes, including:
Insulin signal transduction
Cytoskeleton assembly
Nerve guidance (Epsin)
Intracellular Calcium (Ca2+) concentration control
Cell membrane potential maintenance
Serotonin activity modulation
Breakdown of fats and reducing blood cholesterol
Gene expression
16. SOURCES: Fresh Vegetables
oats and bran
Fruits
milk
Beans yogurt
Grains
Nuts
TOXICITY:
No toxic effects are known, but diarrhea
has been noted with the intake of very high
dosage of inositol, as well as an increased
secretion of creatine.
17. DEFICIENCY:
Inositol deficiency is not common.
Deficiency symptoms that do occur, are:
constipation
eczema
elevated cholesterol levels
hair
loss
ABSORPTION:
Inostiol has no known interactions with drugs.
However, when inositol combines with minerals,
especially calcium, zinc, and iron, the phytic
acid may hinder mineral absorption in the
intestine.
18. Vitamin B9 (Folic Acid,folate,vitamin M,vitamin
Bc,pteroylglutamic acid)
FUNCTIONS:
Maintain healthy skin and muscle tone
Enhance immune and nervous system function
Promote cell growth and division — including that of the red
blood cells that help prevent anemia.
Reduce the risk of pancreatic cancer
SOURCES:
Leafy greens such as spinach and turnip greens
Broccoli
Asparagus
Mushrooms
Liver
Dry beans and peas
Fortified cereals and grain products
Fortified juices
19. TOXICITY:
High doses (above 15 mg) can cause:
stomach problems,
sleep problems,
skin reactions
Seizures
DEFICIENCY:
Deficiency results in a megaloblastic or macrocytic
anemia, and elevated levels of homocysteine
Folate deficiency can cause
diarrhea,
anemia,
loss of appetite,
weight loss,
sore tongue
ABSORPTION:
Folic acid also assists in digestion, and the nervous
system, and works at improving mental as well as
emotional health. This nutrient may be effective in treating
depression and anxiety.
20. Vitamin B12 (Cobalamin,cyanocobalamin,anti-
pernicious anemia factor)
* FUNCTIONS:
also keeps your central nervous system
healthy
works with folic acid to produce healthy
red blood cells
SOURCES:
Meat
Milk products
Eggs
Cheese
Chicken
Fish
21. TOXICITY:
- Vitamin B12 has a very low potential for
toxicity.
DEFICIENCY:
Pernicious anemia
- Vitamin B12 deficiency impairs the body’s
ability to make blood, accelerates blood cell
destruction, and damages the nervous system.
- B12 deficiency can cause a type of anemia
marked by fewer but larger red blood cells that's
called pernicious anemia
ABSORPTION:
- The absorption of dietary vitamin B12 occurs
in the small intestine.
22. Vitamin C (Ascorbic Acid, anti-scorbutic
factor)
FUNCTIONS:
helps to heal wounds
prevent cell damage,
promote healthy gums and teeth,
strengthen the immune system.
It also helps the body absorb iron
SOURCES:
Citrus juices and fruits
Tomatoes
Berries
Potatoes with skins
Green and red peppers
Broccoli
Spinach
23. TOXICITY:
High intake of vitamin C (more than 1500 mg) may
decrease the absorption of copper in the intestine.
Excessive doses of vitamin C can cause
diarrhea,nausea,abdominal
cramps,headache,fatigue,insomnia,hot flashes,rashes
in the skin,aggravation of gout symptoms,excessive
urination,kidney stones,interference with medical tests
DEFICIENCY:
Scurvy
ABSORPTION:
Vitamin C, travel through the bloodstream.