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Vitamins
Chapter 6
What are vitamins?
• Organic
molecules
• Essential for
human survival
• Exist in water
and fat soluble
forms
Photo © AbleStock
Vitamin Classification
Fat Soluble
• A, D, E, K
• Do not dissolve in
water
• Require dietary fat for
transport in blood
• Excess can be stored in
fat tissues of body
• Higher potential for
toxicity - supplements
Water Soluble
• B complex, C
• Dissolve in water
• Easily transported in
blood
• Excess is excreted in
urine
• Low potential for
toxicity
• Coenzymes
B-Complex Vitamin: Thiamine
• Also known as B1
• Coverts pyruvate into
Acetyl Co-A
• RDA/AI
– .5 mg/1,000 kcal
expended
Source: USDA
B-Complex Vitamin: Riboflavin
• Also known as B2
• Functions:
– Electron transport in
aerobic energy
production
Source: USDA
B-Complex Vitamin: Riboflavin
(continued)
• Minimal research
on athletes
• Supplements are not
needed with a
balanced diet
Source: USDA
B-Complex Vitamin: Niacin
• Also known as B3
• Functions:
– Electron transport in
aerobic and
anaerobic energy
production
• RDA/AI:
– Men = 16 mg
– Women = 14 mg
– UL = 35 mg
Source: USDA
B-Complex Vitamin: Niacin
(continued)
• Absorbed in intestines
and stomach
• Involved in
mitochondrial
metabolism
• High doses
• Affect metabolism
• Decrease heat storage
Source: USDA
B-Complex Vitamin: B6
• Functions:
– Glycogen metabolism
– Transamination
– Neural function
Source: USDA
B-Complex Vitamin: B6
(continued)
• Lower Homocysteine
levels
• Component of 100
enzymes that facilitate
•
•
•
•
Breakdown of glycogen
Synthesis of AA
Convert Trytophan
Produce RBC’s
hemoglobin ring
• Produce WBC
Source: USDA
B-Complex Vitamin: B12
• Also known as
cobalamin
• Functions:
– Energy production
– Tissue growth and
development
– Nervous and
cardiovascular
health
Source: USDA
B-Complex Vitamin: B12
• Found only animal
foods
• Lower Homocysteine
levels
• Concern
• Older athletes
• Vegetarians
Source: USDA
B-Complex Vitamin: Folate
• Also known as folic acid
• Functions:
– DNA synthesis
– Cell division (e.g.,
neural tube defects)
– Tissue repair
– RBC maturation
• RDA/AI:
– 400 µg
– UL 1,000 µg
Source: USDA
B-Complex Vitamin: Folate
(continued)
• Important at the
moment of conception
• Lowers homocysteine
levels
• Anemia
• Energy levels
Source: USDA
B-Complex Vitamin: Biotin
• Functions:
– DNA synthesis
– Aerobic energy production from CHOs,
fats, proteins
– Facilitates Gluconeogenesis
B-Complex Vitamin: Pantothenic Acid
• Functions:
– Aerobic energy
production from
CHOs, fats, proteins
Source: USDA
Vitamin C
• Ascorbic acid or
ascorbate
• Functions:
– Collagen synthesis
– Immune function
– Antioxidant
• RDA/AI:
– Men = 90 mg
– Women = 75 mg
– UL = 2,000 mg
Source: USDA
Vitamin C
(continued)
• Enhances iron
absorption
• Healing of wounds
• Formation of scars
• Formation of
hormones and
neurotransmitters
• >2,000 mg can cause
side effects
Source: USDA
Vitamin A
• Known as retinoids
• Consumed as retinoids(animal) or carotenoids
(plant)
• Functions:
– Vision
– Cell differentiation – stem cells
– Immune function
• RDA/AI:
– Men = 900 µg RAE (retinol activity
equivalent)
– Women =700 µg RAE
– UL = 3,000 µg RAE
Vitamin A
(continued)
• Especially important to
athletes to repair
damaged tissue during
training
• Antioxidant
• Consume food sources
vs. supplements
(decrease possible
toxicity)
Source: USDA
Vitamin D
• “Sunshine” vitamin
• Calcitriol
• Functions:
– Controls blood calcium
levels
– Bone growth/development
• RDA/AI:
– AI = 5 to 15 µg
– UL = 50 µg
Vitamin D
(continued)
• Supplements
• Non-fortified milk
• Perimenopausal and
postmenopausal
• Vitamin D with
calcium and
magnesium can
decrease osteoporosis
Source: USDA
Vitamin E
• Functions:
– Antioxidant
– Skin and connective
tissue
• RDA/AI (alpha
tocopherol):
– RDA = 15 mg
– UL = 1,000 mg
Source: USDA
Vitamin E
(continued)
• High doses of Vit. E
can affect Vit. K
blood clotting
function
Source: USDA
Vitamin K
• Also known as quinones
• Functions:
– Blood clotting
– Bone mineralization
• AI:no RDA only AI
– Men = 120 µg
– Women = 90 µg
– UL not established
Source: USDA
Vitamin K
(continued)
• Without Vitamin K
even a small cut could
be life threatening
Source: USDA
Antioxidants and Free Radicals
What are phytochemicals?
• Chemical substances from plants.
• Phyto means “plant”
• Approx. 50 phytochemicals are consumed
in typical American diet.
• Consumption is associated with decreased
risk for cardiovascular disease and cancers.
• Common sources are fruits, vegetables and
grains.
Tips for Increasing Phytochemical Intake
• Serve hot or cold green tea with meals.
• Keep red or green grapes washed and ready in
the refrigerator for snacks.
• Use tomato sauces, pastes, and spaghetti sauce
as a basis for meals.
• Sprinkle nuts and seeds on salads.
• Use garlic in cooking, dressings, marinades, and
sauces.
Tips for Increasing Phytochemical Intake
• Use soy milk instead of dairy milk on cereal or
as a beverage
• Complement all meals with one or two fruits or
vegetables
• Use whole grain foods more often than
processed grains
• Try a new grain recipe that uses bulgar, barley,
or oats
• Eat fruit for dessert such as a baked apple,
chopped melon or chilled berries