Water Soluble Vitamins (Vitamin C and B complex) 1. Must be supplied in the diet 2. Not stored in the body 3.

Excess are excreted in urine 4. Deficiencies develops fast 5. Destroyed by Cooking Heat, Air, and Light 6. Absorbed in Small Intestine Vitamin C, Ascorbic Acid Functions of Vitamin C 1. Antioxidant; healthy immune system 2. Prevents Scurvy 3. Healing of Wounds because of Collagen Formation Collagen is a protein substance that holds body cells together 4. Absorption of non heme iron 5. Release of Stress Hormones (Nor Epinephrine) 6. Resistance to Infection 7. Reduces Colds (a natural antihistamine) Plant Main Sources Only 1. Fruits: All Citrus Fruits, Strawberries, Kiwi, Papaya, Melons 2. Vegetables: Brocolli, Cabbage, Red and Green Bell Pepper, Tomatoes, Potatoes Deficiencies of Vitamin C 1. Scurvy Gingivitis (Soft, bleeding gums, and loose teeth), Easily bruised and Poor wound healing, Tiny pin point hemorrhages of skin, muscle cramps, Weigh Loss Common in Sailors deficient in fruits and vegetables 2. Bleeding and Ulcerated Gums 3. Bruised Easily; Poor Wound Healing 4. Muscle Cramps Hypervitaminosis: Considered Non Toxic Excess can cause: 1. Increased Uric Acid Level 2. Hemolytic Anemia 3. Kidney Stones 4. Rebound Scurvy (when megadoses are stopped abruptly) RDA Average Female 75mg per day Average Male 95mg per day Stressful Conditions Need is increased. Cigarette Smokers 35g up Vitamin B1, Thiamine Functions of Vitamin B1 1. Metabolism of Carbohydrates (Glucose Metabolism) for Energy. 2. Maintenance of Brain and Nervous System for Nerve Action 3. Metabolism of Amino Acids for Muscle Action 4. Normal Function of the Heart

5. Normal Appetite Animal Main Sources Organ Meat (especially Liver), Lean Pork, Poultry, Fish Plant Main Sources Whole Grains (Especially Wheat, Brown Rice, Oats), Legumes or Dry Beans (Especially Soya Beans), Nuts, Brewers Yeast Deficiencies Common to people whose diet consists on highly refined grains 1. Loss of Appetite, Loss of Weight, Fatigue 2. Constipation 3. Nervous Irritability 4. Poor Memory 5. Insomnia 6. Vague Aches and Pains Prolonged Deficiencies 1. Beri Beri nervous, cardiovascular and GI System disease a. Dry Beri Beri Nerve and Muscle Abnormalities S/S: Muscle atrophy or degenaration, prickling pins and needles sensation in the toes, burning sensation in the feet, leg cramps and pain) b. Wet Beri Beri Heart Abnormalities; Heart Failure S/S: Tachycardia (rapid heart beat), Dilated Blood vessels making skin warm and moist, Edema in the legs, Congested Lungs, BP Falls leads to death. c. Infantile Beri Beri Occurs in Infants (3 4 weeks) who are breastfed by Mothers who has thiamine deficiency. S/S: Heart failure, Aphonia or Voice is lost on sone degree, Missing reflexes.

2. Wernicke Korsakoff Syndrome Brain Abnormality in ALCOHOLICS.

a. Wernickes Encepalopathy S/S: confusion, difficulty walking, eye problems, involuntary eye movements (nystagmus), partial paralysis of eyes b. Korsakoffs Psychosis S/S: memory loss of recent events, confusion, confabulation (make up facts to fill in gaps of memories) Hypervitaminosis or Toxicity: Non Toxic RDA Average Female Adult 1.1mg Average Male Adult 1.2mg Vitamin B2, Riboflavin Functions of Vitamin B2 1. Metabolism of CHO, CHON, and Fats for energy within the body. 2. Health of Mouth Tissue 3. Maintains healthy eyes Animal and Plant Main Sources

Milk and Milk Products (must be stored in opaque container for it can be destroyed by light), Eggs, Dark Green Leafy Vegetables, Cereals Deficiency 1. Cheilosis (Lip Sores, Cracks at the corners of the mouth) 2. Glossitis (inflammation of the tongue and mouth) 3. Dermatitis (inflammation of the skin; skin sores) 4. Eye Sensitivity (itching, burning); Eye Strain 5. Photophobia Hypervitaminosis and Toxicity: None RDA Average Female Adult 1.1mg Average Male Adult 1.3mg Vitamin B3, Niacine or Nicotinic Acid Functions of Niacin 1. Energy Metabolism 2. Healthy Skin 3. Maintenance of Nervous and Digestive System Animal and Plant Main Sources 1. Meats (Organ Meats, Beef) 2. Poultry (Chicken) 3. Fish 4. Whole Grains (Especially Wheat Products) 5. Legumes or Cooked Dried Beans and Peas 6. Peanuts Deficiency 1. Pelagra Dermatitis, Dementia, Diarrhea Hypervitaminosis or Toxicity 1. Hot Flushes due to Vasodilation of Blood Vessels 2. GI Problems 3. Liver Damage 4. Itching Niacin Equivalent (RDA) One NE = 1mg of Niacin or 60mg of Tryptophan Adult Women 14mg / NE Adult Men 16mg / NE Vitamin B5, Panthothetic Acid Functions 1. Metabolism of CHO, CHON, and Fats 2. Synthesis of Neurotransmitter Acetylcholine 3. Synthesis of Fatty Acids, Cholesterol, and Steroid Hormones Animal Main Sources Organ Meats (Liver), Poultry, Fish (Salmon), Eggs, Milk

Plant Main Sources Mushroom, Peanuts, Peas, Kamote Rare and Experimented Deficiencies Burning sensation of feet Fatigue and Weakness Vomiting Hypervitaminosis and Toxicity: NONE RDA: 5mg for Normal Adults Vitamin B6, Pyridoxine Functions 1. Protein Metabolism 2. Release of Glucose from Glycogen 3. Conversion of Tryptophan to Niacin 4. Synthesis of Non Essential Amino Acids of Neurotransmitters such as Serotonin and Dopamine Animal Main Source Liver, Egg Yolk, Meat (Pork), Poultry, Fish, Dairy Products (Milk and Cheese) Plant Main Source: Whole Grains, Bread, Legumes / Dry Beans, Nuts Deficiencies (Usually found in combination with other B Vitamin Deficiencies) 1. Cheilosis 2. Glossitis 3. Dermatitis 4. Confusion, Depression, Irritability 5. Neurological and Abdominal Problems in Infants Hypervitaminosis or Toxicity: Depression; Nerve Damage Vitamin B8, Biotin Function: 1. Synthesis of Fatty Acids and Amino Acids 2. Niacin Synthesis from Tryptophan Animal Main Sources Liver, Egg Yolks, Meat, Dairy Products (Milk), Fish Plant Main Sources Whole Grains, Bread, Legumes / Dry Beans, Nuts, Brewers Yeast Deficiencies 1. Pallor (pale complexion) 2. Dermatitis 3. Increased Serum Cholesterol 4. Nausea 5. Anorexia 6. Depression 7. Hair Loss

NO TOXICITY RDA: 30 mg for adults Vitamin B9, Folate or Folic Acid or Folacin Functions 1. DNA Synthesis 2. Protein Metabolism 3. Formation of Hemoglobin (Synthesis of RBCs) Animal and Plant Sources Liver, Green Leafy Vegetables (Spinach, Asparagus, Broccoli), Whole Wheat, Legumes (Kidney beans), Peanuts, Soy, Flour Deficiencies 1. Neural Tube Defects in the Fetus a. Spina Bifida (Spinal cord or spinal fluid bulge through the back) b. Anencephaly (brain absence) 2. Megoblastic Anemia (RBCs are large and immature and cant carry O2 properly) 3. Glossitis Toxicity or Hypervitaminosis 1. Could mask B12 Deficiency 2. Inactivate Phenytoin, an anticonvulsant drug for Epileptics RDA 1. Infants 100ug 2. Children 300ug 3. Adults 400ug Vitamin B12, Cobalamin Functions 1. Folate Metabolism 2. Maintenance of Myelin Sheath (Lipoprotein essential for the protection of nerves) 3. Maintenance and Synthesis of RBCs Note: For complete absorption, it must bind with a glycoprotein (intrinsic factor) present in stomachs gastric secretions Plant and Animal Sources Organ Meats (Liver and Kidney), Lean Meat, Eggs, Dairy Products (Milk and Cheese), Fish and Seafood Deficiencies 1. Degeneration of Myelin Sheats causes Neurological Disorders 2. Pernicous Anemia Severe, Chronic Anemia; Inability to absorb Vitamin B12; Intrinsic Factor is missing because of surgical removal of stomach or disease or surgery that affects Ileum; No Dietary Treatment;Px must be given IM Injection of B12 on a monthly basis) 3. Megoblastic Anemia 4. Glossitis 5. Sore Mouth and Tongue 6. Anorexia 7. Pallor

NO TOXICITY RDA Adults 2 4 ug; Increases during Pregnancy and Lactation Vitamin Supplements Facts 1. A balance diet does provide nutrient needs of healthy people 2. No amount of vitamins will build muscles only weigh lifting. 3. Only certain diseases (Beri Beri, Scurvy, and Rickets) can be cured. Heart disease, Cancer, and Common Cold cannot be cured. 4. A Physician or a Registered Dietitian must be consulted first before taking any supplements. 5. Herbal Products are also included under Dietary Supplements. Requires no prescription. 6. Manufacturer of Supplements cannot claim that their products can treat or prevent diseases, but they can make structure or function claims. Ex. They cant claim that Vitamin A Prevents Cancer, its an Antioxidant that reduces risk of Cancers.