The Vitamins

Fat Soluble Vitamins

Water Soluble Vitamins
Objectives
Characteristics of Vitamins
 Vitamins are micronutrients
 Very small amounts are needed by the body (>1 gm)
 Very small amounts are contained in foods.
 Vitamins are essential.
 The roles they play in the body are very important.
 Most vitamins are obtained from the foods we eat.
 Some are made by bacteria in the intestine
 One is made in the skin
 There is no perfect food that contains all the
vitamins in the right amount.
Objectives
Characteristics of Vitamins
 Vitamins are non-energy producing
 They do not contain kcalories.
 They are involved in extracting energy
from the macronutrients.
 Some vitamins in foods are
precursors.
 Vitamins are classified according
to how soluble they are in fat or
water.
Fat Soluble Vitamins vs.
Water Soluble Vitamins
Variety is the Key
Fat Soluble Vitamins

Vitamin A, D, E, K
Objectives
Objectives
After reading Chapter 6, completing a concept
map and class discussion, you will be able to:
 Identify fat soluble vitamins
 Distinguish fat soluble vs water soluble
 Identify food sources for Vitamins A,D,E,K
 Identify toxicity levels for Vitamins A,D,E,K
 Describe one major role for Vitamins A,D,E,K
Fat Soluble Vitamins:
Characteristics
 Essential
 Organic Structure
 Non-energy Producing
 Micronutrients
 Stability
 Bioavailability
 Toxicity
Vitamin Misconception

 “More is Better”?
Toxicity
 Toxicity is rare but it is a possibility.
 Toxicity is very rarely associated with
food.
 Toxicity results from overuse of
supplements.
Vitamin Concept Map
FUNCTIONS Food Sources

Vitamin

Other Facts
Vitamin A

Functions SOURCES
Vitamin A

Other Facts
Vitamin A
 Other names
 Preformed Vitamin A – retinyl esters
 Retinol, Retinal, Retinoic acid
 Sources: animal foods, fortified foods,
pharmaceutical supplements
 Provitamin A - Precursors=carotenoids
 Beta-carotene and other carotenoids
 Sources: plant foods
Vitamin A
 2001 RDA
 Men: 900 g RAE/day
 Women: 700 g RAE/day
 RAE=Retinol Activity Equivalents
 1 microgram of retinol
 12 micrograms of beta-carotene
 24 micrograms of other precursor carotenoid
 Upper level for adults: 3000 g/day
Vitamin A
 Chief functions in the body
 Vision
 Maintenance of cornea, epithelial cells,
mucous membranes, skin
 Bone and tooth growth
 Reproduction
 Immunity
 Antioxidant effect of beta-carotene
Vitamin A in Vision
Vitamin A
 Function in protein synthesis and
cell differentiation
Vitamin A Deficiency
 Night blindness
 Xerosis (corneal drying)
 Bitot’s spots
 Karatomalacia
 Xerophtalmia
 Hyperkaratosis
 Impaired immunity
Vitamin A Deficiency

 Keratinization
 Vitamin A
deficiency
symptom
Vitamin A Toxicity
 Toxicity from provitamin A impossible
 Conversion of carotenoids to retinal highly
regulated by the body
 Homeostatic mechanisms control tightly
 Toxicity from preformed A inevitable
 Efficient absorption and hepatic storage of A
 Storage continues until pathologic condition
develops; liver stores ~80% of body reserves
Vitamin A Toxicity
 Large % of population in developed
nations have intakes of preformed
vitamin A higher than the RDA
 75% of people may be routinely ingesting
more than RDA
 Some studies suggest that as little as
twice the RDA intake may contribute to
subclinical Vitamin A toxicity
Acute Toxicity

 Occurs when adults ingest >100x RDA of

preformed Vitamin A for a period of hours
or several days.
 Occurs when children ingest >20x RDA
of preformed Vitamin A for same period.
 Less of a problem than chronic toxicity
Acute Toxicity

 Acute toxicity symptoms

 Blurred vision
 Nausea, vomiting, vertigo
 Increase of pressure inside skull,
mimicking brain tumor
 Headaches
Chronic Toxicity

 Occurs when adults ingest

 >25,000 IU preformed Vitamin A for >6 years
 >100,000 IU preformed A for >6 months
 Wide individual variabilty
 Children particularly sensitive to daily
intakes of 1500 IU/kg body weight.
 Elderly at significantly greater risk
Chronic Toxicity

 Chronic toxicity symptoms

 Increased activity of osteoclasts
causing reduced bone density
 Liver abnormalities
 Birth defects
 Vitamin A & Macular Degeneration

 Studies in the elderly suggest that the use of

large doses of certain vitamins and minerals are
beneficial in the prevention of macular
degeneration
 Some evidence exists that improvement in
existing damage may be seen
Vitamin A & Macular Degeneration

Vitamin/ Amount % DV
Mineral
A 14,320 IU 286

C 235 mg 371

E 200 IU 667

Zinc 348 mg 232

Copper 0.8 mg 40
WARNING
Vitamin A & Macular Degeneration

 Vitamin A directs the process of borrowing and

redepositing calcium in the bone
 Too much preformed Vitamin A (retinol) can
promote fractures.
 Use Vitamin A in form of beta-carotene, a pre-
curser form which does not increase fractures
Vitamin A Sources
 Beta-carotene
 Dark leafy green
vegetables, spinach,
broccoli
 Deep orange veggies
 Carrots, pumpkin,
squash, sweet potato
 Deep orange fruits
 Apricots, cantaloupe
Vitamin A Sources
 Retinol
 Fortified milk, butter
cheese, cream
 Fortified margarine
 Eggs
 Liver
Copyright 2005 Wadsworth Group, a division of Thomson Learning
Vitamin D

Functions SOURCES
Vitamin D

Other Facts
Vitamin D
 Other names
 Calciferol
 1,25-dihyroxy vitamin D (calcitriol)
 Animal version: vitamin D3 or
cholecalciferol
 Plant version: vitamin D2 or
ergocalciferol
 Precursor is the body’s own cholesterol
Vitamin D
 1997 adequate intake (AI)
 19-50 years: 5 g/day
 51-70 years: 10 g/day
 more than 70 years: 15 g/day
 Upper level for adults: 50 g/day
Vitamin D
 Chief functions in the body
 Mineralization of bones
 raises blood calcium and phosphorus by
increasing absorption from digestive tract
 withdrawing calcium from bones
 stimulating retention by kidneys)
Vitamin D
 Calcium and phosphorous absorption
 Without D only 10-15% dietary calcium
absorbed
 With D absorption increased to 30-40%
 Without D about 60% phosphorous
absorbed
 With D absorption increased to ~80%
Vitamin D
 Recent research indicates Vitamin D has
a role in the prevention of
 Heart disease
 Type-1 Diabetes
 Multiple Sclerosis
 Rheumatoid Arthritis
 Crohn’s Disease
 Certain Cancers
Vitamin D
 Nonskeletal functions of Vitamin D
 Brain, prostate, breast, colon tissues and
immune cells have Vitamin D receptors and
respond to 1,25-dihydroxyvitamin D (the
active form of D)
 1,25-dihydroxyvitamin D controls more than
200 genes
 Potent immunomodulator
Vitamin D
 Deficiency
 Rickets
 Inadequate calcification
 Misshapen, deformed
 Lax muscles with spasm
 Osteomalacia
 Loss of calcium
 Soft, deformed bones
 Pain, weakness
Vitamin D
 Toxicity – Hypervitaminosis D
 Elevated blood calcium
 Calcification of soft tissues (blood
vessels, kidneys, heart, lungs, tissues
around joints)
 Thought to be the most frequently
occurring vitamin toxicity but………..
 Vitamin D
 The Sunshine Vitamin
 Approximately 90% of
Vitamin D requirement
obtained from sun
 UV light from sun hits
skin, triggers synthesis
 Activated in liver and
kidneys
Vitamin D Sources
 Fortified
 Milk
 Margarine
 Butter
 Cereal
 Veal, Beef
 Egg yolk
 Fatty fish (salmon, sardines, herring)
Vitamin E

Functions SOURCES
Vitamin E

Other Facts
Vitamin E
 Other name: alpha-tocopherol
 2000 RDA
 Adults: 15 mg/day
 Upper level for adults: 1000 mg/day
 Easily destroyed by heat and oxygen
Vitamin E
 Chief function in the body
 Antioxidant
 stabilization of cell membranes,
 regulation of oxidation reactions,
 protection of polyunsaturated fatty acids
and vitamin A
Vitamin E: Antioxidant
Vitamin E Sources
 Polyunsaturated plant oils
 Margarine
 Salad dressing
 Leafy green vegetables
 Wheat germ
 Whole grains
 Egg yolks
 Nuts and seeds
Vitamin K

Functions SOURCES
Vitamin K

Other Facts
Vitamin K
 Other names
 Phylloquinone
 Manaquinone
 Menadione
 Naphthoquinone
 2001 AI
 Men: 120 g/day
 Women: 90 g/day
Vitamin K
 Family of vitamins
 Naturally found in primarily two forms
 K1 and K2
 K3 simpler form; synthetically created
 Identified by German scientists
 Required for normal blood clotting
 Named “K” for German word for “clot”
 No Tolerable Upper Limit
Vitamin K
 Bacteria in intestines produce ~75%
of Vitamin K absorbed by body daily
 Vitamin K not stored in body
 Vitamin K needs to be supplied daily
 Absorption dependent on healthy
liver and gall bladder
Vitamin K
 K1 produced by plants we eat
 K2 produced by bacteria in intestine;
converted from K1
 K2 more potent (15x); more active; and
wider range of activities
 Better absorbed; longer biological activity
 Predominant form found in body tissues
 Used preferentially by all tissues but liver
Vitamin K
 Chief functions in the body
 Synthesis of blood-clotting proteins and
bone proteins that regulate blood
calcium
Vitamin K: Other Functions
 Synthesis of bone proteins that
regulate blood calcium; prevent bone
loss
 Integration of calcium into bones
 Prevent calcium deposition in blood
vessels (vascular calcification)
 Maintain blood vessel elasticity
Vitamin K and Medication
 Bisphosponates – osteoporosis drugs
 K improves utilization of these drugs

 Wafarin - anticoagulants
 As little as 1 mg/day can interfere with
anticoagulant activity of drug
Vitamin K Sources
 Bacterial synthesis
in GI tract
 Leafy green
vegetables
 Cruciferous
vegetables
 Liver
 Milk
Vitamin K Sources
 Vitamin K1 produced by plants and algae
 Broccoli, kale, chard; plant oils like canola
and soybean
 Hydrogenated soybean oil has ineffective K
 Vitamin K2 produced by bacteria in gut
 Food Sources: fermented soybean (Natto);
dairy products, egg yolk
Antioxidants
Objectives
Antioxidants
Objectives
Objectives
Objectives
After reading Chapter 6, completing a concept
map and class discussion, you will be able to:
 Identify fat soluble vitamins
 Distinguish fat soluble vs water soluble
 Identify food sources for Vitamins A,D,E,K
 Identify toxicity levels for Vitamins A,D,E,K
 Describe one major role for Vitamins A,D,E,K
Fat Soluble
Objectives Vitamins