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

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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 Vitamins
Objectives