Chapter 6. - Vitamins

Two classes of VItamins- Water Soluble - Fat Soluble

Water Soluble- Dissolve in Water. Easily transported in blood. Fat Soluble - Do not dissolve easily in water. Also require dietary fat for intestinal absorption and transport in blood.

Foods Rich in Thiamin

whole grains, legumes, wheat germ, nuts, pork, and fortified foods like refined flours, grains, breakfast cereals. Thiamin needs is typically met with well balanced diet and adequate calorie intake.

Vitamin A ( fat soluble) found in 3 forms- retinol, retinal, retinoic acid = all called Retinoids

-Crucial functions is role in Vision Retinol is transported in blood to the Retina where it is converted to Retinal. allows sight of color - deficiency can cause blindness -Differenciation of epithelial cells( form lining of intestines, digestive, respiratory and circulatory systems. ( Activates specific gene within stem cell for appropriate tissue type) - Vitamin A labeled as "anti infection" vitamin. -role in bone formation, reproductive health -anti oxidant help prevent cancer Consumed from animal source as Retinoids consumed from plants as carotenoids. ( Catotenoids are less active then retinoids) so more needs to be consumed. RAE- Retinol Activity Equivalent is the standard measurement. One RAE= 1 microgram of retinol. RDA = 900 micrograms RAE for males 700 micrograms RAE for females Also expressed in (IU)- International Units- which is outdated system to measure vitamin activity. IU is inaccurate for carotenoids but is often the way Vitamin A is expressed on lables of supplements. IU intake is 5000 IU daily. Complications/Deficiency- Rare in US. but is common where malnutrition is found. -Blindness is most common. Night blindness is early symptom. ( Early treatment with supplements can reverse it) -hyperkeratosis- skin. overproduction of keratin plugging skin follicles, thickening skin, causing it to become bumpy/scaly. - Mucous secreting cells stop working, causing dryness in mouth, intestinal tract, genitals, lining of eyes. -increases risk of infections, infertility in men+women. Toxicity- Rare except in megadoses of supplement. -Children at greater risk. -skin conditions, vomiting, fatigue, blurred vision, liver damage, can be FATAL. - Tolerable UL- 3000 micrograms of Retinol. Foods- Retinoids is beef, chicken, liver, milk. Carotenoids is fruits, vegetables. Athletes encouraged to meet intake needs from food to prevent toxicity.

Fat Soluble Vitamins ( A, D, E, K )

- require small amounts of dietary fats to help absorb, transport and utilize them. - unlike water soluble vitamins , they can be stored in the body ( fat tissue) liver, and small amounts in organ tissue. - can build up overtime causing toxicity ( rarely from intake from food )

Vitamin C AKA Ascorbic Acid ( anti-oxidant properties)

-Formation of Collagen. -Healthy immune system -enhances iron absorption( protect from iron anemia) -Protective against Heart Disease, by preventing oxidation LDL. RDA- males 90 mg per day females 75 mg per day UL- 2000 mg day ( if smoker- increased oxidative stress and turnover of Vitamin C , RDA increases by 35 mg. Complications- Swollen Gums.fatigue ( 1st sign) can develop Scurvy- degeneration of skin, teeth, blood vessels from low collagen. ( Deficiencys are low in US from fruits and vegetables) Toxicity- Water soluble so is mostly non toxic. Greater than 1500 mg is not absorbed well. Side effects- nausea, abdominal cramps, diarrhea, nosebleeds. Long term megadoeses contribute to kidney stones, increased heart disease and mal absoption of other nutrients. Foods Rich- Citrus Fruits, tomatoes, potatoes, green peppers, green leafy vegetables, kiwi, cabbage. With adequate intake Athletes doe not benefit. Intake is easily obtained in proper diet. For athletes low in iron could be befenfical those suseptable to hemochromatosis( excessive iron absorption) supplementation is not recommeneded . With high levels of Vitamin C can get Rebound scurvy/

RDA/ AI for Thiamin

1.2 mg for males 1.1 mg for females .5 mg of thiamin per 1000 calories daily. Thiamin requirements increase with increased calorie intake . Is critical for metabolism of carbs. So if carb intake goes up so does thiamin. Athlete needs more than sedentary individual

Niacin - RDA / AL

16 mg for males 14 mg for females can also be formed from body by the amino acid tryptophan.. NE is Niacin Equivalants. Foods with tryptophan that can be converted to niacin. 60 mg of tryptophan = 1 mg of Niacin.

VitaminB12- RDA and AI

2.4 micrograms for adults 19-50 older adults have difficulty absorbing B12- So synthetic forms are absorbed easier. They should focus on fortified foods and supplements into diet.

Folate RDA/ AI

400 micrograms per day expressed as DFE- Dietary Folate Equivalents one DFE = 1 microgram of folate from food .6 micrograms of folic acid- fortified . micrograms of folic acid insupp

Niacin Complications/Deficiency

Affect many bodily systems as it is critical for metabolic pathways. loss of appetite, skin rashes, mental confusion, lack of energy, muscle weakness. If left Untreated could develop : Pellagra

Folate facilitates muscle repair after strenuous exercise aiding in recovery.

Anemia can also affect energy levels. Folate lowers homocysteine in blood lowering risk of heart disease.

Vitamin B12 - Foods Rich

Animal products like meat, dairy, eggs. Vegans/Vegetarians- Fortified foods include cereals, soy milks, soy based products. Meal: 3 oz slice of meatloaf, 3/4 cup mashed potatoes, 1 1/4 cups salad, 12 oz skim milk. Healthy athlete does not need to supplement

Vitamin B6 Deficiency/Complications

Are rare. explained by low energy intakes and poor food choices. Even in low diet , muscle levels may not deplete. In case of deficiency symptoms are: nausea, impaired immune from low WBC, convulsions, depression from improper neurotransmitter function, skin disorder, mouth sores, weakness, anemia.

Biotin Rich Foods is legumes, cheese, egg yolks, nuts, green leafy vegetables. Raw egg whites bind to Biotin contributing to deficiency.

Athletes Need Biotin Supplements? not enough research.

Vitamin B12 Deficiency/Complications caused by impaired absorption or inadequate intake

B12 is found naturally in only animals. Vegans/Vegetarians need fortified foods or supplements to avoid deficiency. Liver stores B12 so deficiency happens over time Results in Neurological problems and pernicious anemia. Myelin sheath swells and breaks down causing brain abnormalities and spinal cord degeneration.

Thiamin Complications - Deficiencies

Caused by athlete consuming few calories. Or diet mainly of processed food. Signs/Symptoms: decreased appetite, mental confusion, headaches, fatigue, muscle weakness, nerve degeneration, pain in the calf muscles. Severe cases 10 days or more - Beriberi disease can develop. Damaging heart and nervous system.

Folate ( whole foods) Folic acid ( supplements and fortified)

Critical for DNA synthesis and Cell Division- growth of a Fetus key in prevention of neural tube defects during pregnancy( occur within 1st month) cellular development- maturation of RBC's/repair of tissue.

Vitamin B6 Rich meal

Egg Salad Sandwich, whole wheat bread and a banana.

Collagen

Fibrous protein in connective tissue ( tendons, ligaments, cartilage, bone and teeth.

Choline - ( Vitamin like but not a B Vitamin) similar to Biotin- limited research

Formation of Acetylcholine nuerotrans for muscle. Shown to help structural integrity of cell membranes. In Theory- Higher Acetylcholine in nerve endings would prevent fatigue. RDA- Not set. AI - 550 mg for men 425 mg for women Complications - Low because in most food and body makes. Toxicity- low BP,diarrhea, fishy body odor. UL - 3500 mg per day Foods rich- lecithin, egg yolks, liver, nuts, milk, wheat germ, cauliflower, soybeans. can be produced from methionine. choline given to women suggested carnitine conservation. but not enough research for suggested supplementation.

Free Radicals and Exercise

Free radical production increases with aerobic exercise at high intensity. Antioxidants fight to neutralize threat of free radicals and adapts to training to maintain homeostasis.

Why is Riboflavin Important for Athletes- referred to as Vitamin B2. Absorbed in small intestine.

Highly involved in aerobic production of energy( ATP) from carbs, fats, proteins. The 2 coenzymes transport electrons to electron transport chain during aerobic energy production at rest and exercise.

Free Radicals

Highly reactive molecules. involved in cancer, CV disease, and nerve degeneration. highly reactive to fatty acids attack cell membranes because they are phospholipids. -react with genes inside nuclei causing cell mutation. -cause molecules to give up electrons ( oxidate) -damages DNA,lipids , proteins produced as byproduct of cellular metabolism/ or outside sources. ( polluted air) ROS-Reactive Oxidative Species ( oxygen containing free radicals) Formed during aerobic metabolism. Lipid Peroxidation(damage caused from free radicals) - unstable highly reactive lipid molecules with excess oxygen are formed.

Vitamin B6 Toxicity - Upper Limit is 100 Mg day

Impaired Gait from peripheral nerve damage Irreversible nerve damage can occur at levels of 1000- 2000 mg a day.

Pernicious Anemia - Vitamin B12

Inadequate Vitamin B12 altered red blood cell formation, producing megablasts and macrocytes, lead to decreased endurance.

Folic Acid and Vitamin B 12 deficiency can cause megaloblastic , Macrocytic anemia. Is critical to determine which nutrient is the cause to treat.

Macrocytic anemia- produce large abnormal RBC with short life span. have decreased oxygen capacity leading to symtoms of anemia like fatigue, weakness, irritability , disturbed sleep.

Vitamin B6 RDA / AL

Men and women ages 19 to 50 is 1.3 mg Because role in Protein metabolism, requirements based on protein intake.

Athletes and Vitamin B supplements

More research is needed to determine exact changes in vitamin B metabolism.

NADH ( during anaerobic metabolism) other co enzyme - with niacin

NADH transfers hydrogen to pyruvate to form lactate during the breakdown of carbs for energy.

Biotin-RDA/AI

No RDA is set. the AI is 30 micrograms per day

Symptoms of Riboflavin Toxicity

No adverse effects since water soluble. No Upper Limit is set.

Anti-oxidants Supplements for Athletes

No governed body recommends regular intake at higher levels. Free Radical levels are difficult to measure due to being reactive.

Risk for Thiamin toxicity is low - water soluble typically excreted and cant accumulate.

No upper limit has been set.

Water Soluble Vitamins

Not stored in body in sufficient amounts due to easy transport- occurs on an as needed basis. Then excreted through urine. Since excreted . Regular intake is important.

VitaminB12-aka Cobalamin - Intake and absorption is important for older athletes/ vegetarians/vegans

Plays role in the Nervous and Cardiovascular Systems, growth of tissues, and energy production. Maintains the integrity of myelin sheath( protective coating around nerve fibers). Critical for Folate Metabolism - relating to DNA synthesis/tissue growth. Prepares fatty acid chains to enter the citric Acid cycle- aiding in energy production. with Co enzyme assistance converts Homocysteine to methionine lowering CV disease/ heart disease.

Vitamin K ( Quinone) least known fat soluble

Primary role is Blood Clotting Without Vitamin K even a cut would be a threat - Assists mineralization of bone with calcium. RDA- None. AI- older than 19 is 120 micrograms for men 90 micrograms for females Complications/Deficiency- impairs blood clotting leads to hemorrhaging. - Intestinal Bacteria can produce 10-15 %. - packaged into chylomicrons, transported by lymphatic system to liver. -Prone to deficiency is those with fat malabsorption conditions like celiac, crohns, and cystic fibrosis, and long term antiboiotics reducing intestinal bacteria. -new born babies lack intestinal bacteria ( given vitamin K injection at birth). Toxicity- Is excreted from the body compared to other fat soluble vitamins making it RARE. UL- none. No studies support athletes need to supplement

Vitamin D ( unique Fat soluble) "sunshine" vitamin all needs can be synthesized within body

Primary role is control calcium levels in blood. ( but is not the active compound- must be converted in liver then kidneys to calcitriol. Calcitriol is active form of Vitamin D - vital role in calcium regulation and bone growth. ( also considered a hormone) Vitamin D also good for inflammation, and muscle function. Deficiency - linked with hypertension, CV disease, RA, depression and cancers. - 77% of Americans are deficient. Researchers question if RDA is too low. RDA- Ages 19-70 is 600 IU per day ( assuming none available from sunlight) -older than 70 is 800 IU per day. Endocrine Society suggests over 70 the RDA should be 1500-2000 IU per day. Complications/deficiency- Effects on bone health. -Children leads to Ricketts ( weak soft bones). In Adults increased risk of osteoporosis. -Fortification of milk was to address this issue but didn't work. With Athletes- deficiency creates muscle weakness, pain, chronic injury, illness, bowel changes, bone pain. - blood screening is recommended for athletes. Toxicity- Because its stored in body toxicity can occur. ( mainly with supplementation not food or sun) -UL for ages 19 and older is 4000 IU. Overdosing causes HYPERCALCEMIA ( high blood calcium) Foods Rich- Fortified is in milk, cereal, orange juice, margarines. -Natural forms is fish oils, salmon, sardines, herring, egg yolks, and liver. Plants are poor source of Vitamin D. Vegetarians will rely on supplements, fortified foods and the sun. Many athletes border on the line of adequate/inadequate intake. Blood serum levels is suggested. - want to obtain 15 mins exposure to sun daily. -drink milk with measl or as a snack -consume fortified cereals with milk -try canned or fresh salmon as alt to tuna.

Vitamin B 6 -

Pyridoxine, pyridoxal, and pyridoxamine are the forms most common in food. Mainly absorbed in jejunum( small intestine) and converted in liver to most active coenzyme- Pyridoxal Phosphate.

Folate Toxicity

RAre- difficult to consume enough in food/ also excreted in urine. UL established -1000 micrograms -Reason is because high levels of folate can hide vitamin B12 deficiency.

Riboflavin and RDA/AL

RDA is 1.3 mg for males 1.1 mg for females

Biotin Deficiency

Rare because little is required. - Prolonged consumption of raw egg whites with parenteal nutrition required is a few cases. symptoms include- fatigue, depression, nausea, dermatitis, muscular pains.

Thiamin Supplementation- Athletes

Restricting intake for weight loss shown to present with low thiamin intake. Then would indicate Thiamin Supplementation.

Vitamin B6 Rich Foods

Richest include high protein foods like beef, poultry , fish and eggs. Whole grains, brown rice, wheat germ, white potatoes, starchy vegetables, fortified soy based meat and bananas. Refined grain products have been stripped of most of their B6. Unlike Thiamin, Riboflavin, and Niacin- enrichment process does NOT replace B6.

Carotenoids have additional functions exclusively

Roles as anti oxidants, immune function, aid in cancer prevention, enhance vision. Beta Carotene - power antioxidants that interfere with free radical activity . RDA and AI- None set Foods- colorful fruits and vegetables

Biotin Toxicity

Safe at high levels. No Upper Limit

Females more suseptable to iron deficiencys

So Iron and Vitamin C -(enhances iron absorption)

Athletes do not benefit from Niacin Supplements

Supplements are not recommended because high doses can : affect fat metabolism blocking free fatty acid release from adipose tissue. increasing reliance of the body on carb stores depleting glycogen. Increase blood flow to skin decreasing heat storage.

Biotin ( Bios II , Vitamin H, and Coenzyme R)

Synthesizes DNA for endurance athletes. Involves metabolism of carbs, protein, fats. produce energy with gluconeogenesis.

Folate Rich meal is - Black eyed Peas with Chinese greens or slow cooker Navy bean soup/.

To this day no studies suggest an increased exercise capacity by consuming extra folate. Adequate intake will prevent anemia tho.

Vitamins/compounds with Anti-oxidant Properties

TWo Fat Soluble - Vitamin A + E ONE Water soluble- Vitamin C. Protect against Free Radicals Vitamin E decreases cell membrane damage by donating an electron to prevent radicals from reacting. (Vitamin E becomes radical until receiving electron from Vitamin C). Vitamin C receives lost electron from Glutathione. Vitamins work as team to fight radicals.

How are Dietary needs for Vitamins Represented

The Dietary Reference Intake ( DRI's) include RDA- Recommended Daily Allowance EAR- Estimated Average Requirement AI- Adequate Intake UL- Tolerable Upper intake Level. Majority of Vitamins have an established .... RDA or AI, and some have a UL.

B complex Vitamins ( water soluble )

Thiamin , Riboflavin, Niacin, B6, B12, Folate, Biotin, panthothenic acid, choline, and vitamin C. Act as Coenyzmes.

Beri Beri disease

Thiamin Deficiency 10 days of more untreated. Affects heart and nervous system.

Vitamin E - ( Tocopherols and Tocotrienols) both contain : alpha, beta, gamma, delta configuration.

Tocopherols more in nature, contribute to most of Vitamin E source. - Only Alpha-Tocopherol is ACTIVE in body. - Alpha- Tocopherol is used for RDA value. Primary role of Vitamin E in the body is an anti-oxidant. -" anti aging " vitamin. protects skin and connective tissue -Protects cell membranes by reacting with free radicals ( free radicals highly active with fatty acids). RDA- 15 mg of Alpha-Tocopherol. Discontinued IU still found on labels IU equivalent = 23 for natural and 34 synthetic complications/deficiency- rare. -extremely low fat diets could develop. -malabsorption/digestion of lipids like cystic fibrosis, celiac disease, hepatic or biliary disease. -related to break down of cell membranes. muscle coordination due to nerve tissue damage, breakdown of RBC may cause hemolytic anemia. Toxicity- Less likely than other Fat soluble vitamins ( A + D). From supplementation - can affect Vitamin K's blood clotting functions leading to excessive bleeding. UL- 1000 mg of Alpha Tocopherol. Athletes need Supplements?? Anti-oxidant effects.

Niacin Toxicity

Upper Dietary Limit ( UL) is 35 mg per day. flushing of face, arms, and chest, itchy skin rashes, headaches, nausea, glucose intolerance, blurred vision, and liver complications. Doses several x RDA is used medicinally for lowering LDL and raising HDL cholesterol. ( must be monitored by physician to prevent liver damage if for LDL lowering.)

water Soluble Vitamins

Vitamin B Vitamin C and Choline.

The Fat Soluble Vitamins

Vitamins A, D, E, K Are stored in fat tissue, liver, other organs. Excess amounts taken will build up and become toxic to body.

NAD+ ( during aerobic exercise ) the coenzyme - with niacin

accepts hydrogen ion and becomes NADH. which carries high energy electrons to the electron transport chain to produce ATP.

Pellagra - Niacin Deficiency

categorized by 3 "D"s Dementia, Diarrhea, Dermatitis ( skin Rashes) if untreated leads to 4th D - DEATH

PhytoChemicals ( not nutrients) 50 kinds are commonly consumed in American Diet

chemical substance found in plants 3 classifications 1. phenolic 2. organosulfides 3. lycopenes Phenolic- heart disease prevention. Phenols are antioxidants that prevent oxidation of LDL cholesterol. -common compounds is flavonoids and phenolic acids. -Flavonoids and wine -sparkling grape juice healthy alternative to red wine. -several cups of tea daily for disease fighting. Organosulfides- Found in Cruciferous ( Brassica) vegetables, garlic and onions. - broccoli, brussel sprouts, cabbage, rutabaga, cauliflower. -anticancerous -Allyl in Garlic reduce blood cholesterol, cancer risk, and anti-hypertensive potential. -Consumption can cause gas/bloating. Athletes avoid hours before event. Best for after. Lycopene ( one of most well studied of carotenoids). - added to men supplements for prostate health -men consuming 10 or more servings of tomato per week had less than half risk of prostate cancer. -tomatoes, ketchup, pastes, canned tomatoes, pizza sauce, salsa all good sources of lycopene. -fresh tomato has less bio-available lycopene because cooking releases it from cell walls. - Absorption is greater with intake of fat.

Pantothenic Acid - Role in energy metabolism - is important to athletes( supplement not needed)

component of coenzyme A- aids passage of fat,carbs, protein into citric acid cycle. ( aerobic production of ATP). RDA - No RDA AI - 5 mg per day adults 19-50 complications- fatigue, sleep disturbances, impaired coordination, nausea, hypoglycemia, muscle cramps. ( deficiency is rare) Toxicity- No risks with high intake. no UL Foods Rich- beef, poultry, fish, whole grains, dairy, legumes, potatoes, oats, tomatoes/ Freezing, canning, processing, refined, decreased content.

Thiamin and Sports Performance.

component of coenzyme Thiamin Pyrophosphate that converts pyruvate into acetyl COA, entering KREBS cycle during aerobic energy production. Also plays role in conversion/utilization of glycogen for energy as we all catabolism of BCAA's. Athletes with low Thiamin have diminished exercise endurance.

Anti Oxidants

compounds protecting the body from highly reactive molecules ( free radicals)

Vitamin B6 heralded as dietary protector against Heart Disease.

low intake of Vitamin B6/Folate/Vitamin B12 have higher blood levels of homocysteine a risk factor for Heart Disease.

Vitamin B6 component of 100 enzymes that - Breakdown glycogen for energy and gluconeogenesis in liver ( important during endurance) synthesis of amino acids with transamination - So they do not need to consumed in diet. conversion of tryptophan to Niacin

formation of neurotransmitters- Critical for fine motor movement and control for sports. Production of red blood cells hemoglobin ring: Hemoglobin is essential for endurance. defici Production of white blood cells- proper immune function.

High Intensity training and Long duration

increased need for antioxidant vitamins and phytochemicals due to increased oxidative stress on the body

Foods Rich is Riboflavin

milk, yogurt, bread, cereal, mushrooms, cottage cheese, eggs. Bread/Cereal in US is fortified with Riboflavin like Thiamin. Salad Bar- 2 cups romaine lettuce with 1/2 cupof mushrooms, carrots, cottage cheese and 2 tbsp. of almonds.

Niacin general term for Nicotinic acid and nicotinamide some refer to as Vitamin B3

mostly absorbed in intestine with small amount in stomach. Highly involved in energy production, mitochondrial metabolism which affects muscular and nervous system. Niacin is component of 2 coenyzmes: NAD+ and NADP+. ( involved with transfer of hydrogen ions in anaerobic and aerobic energy systems.

Water Soluble Vitamins can be obtained by

naturally- variety of food sources and from vitamin fortified foods/beverages. Generally lost/destroyed with excessive cooking. Most benefit when eating RAW or short cook periods. Exception is with meat cook thoroughly . important for daily intake

Folate Deficiency/Complications

neural tube defects- spina bifida . - change in DNA- affecting cells lining intestines causing absorption problems. - poor immune function.

Vitamin B 12 Toxicity

none

Co-enzymes

organic molecule attaching to enzyme to further activate ability to catalyze metabolic reactions. Typically B Vitamins Some chemical reactions are critical for energy production, especially with exercise.

Thiamin Rich Meal/snack

packet of instant oatmeal, 8 oz soy milk, and 1/4 cup sunflower or pumpkin seeds.

Folate Rich food ( think foliage)

plant based - dark green leafy vegetables. strawberries, oranges, legumes, nuts, brewers yeast, fortified grains. Folate Fortified grains mandated in 1996 due to findings of importance to combat neural tube defects. Fortification estimated to increase intake by 100 micrograms per day.

Niacin Rich Foods ( similar to Thiamin, Riboflavin)

refined flours, grains, cereals are fortified with Niacin. Other sources like protein rich beef, poultry, fish, legumes, liver and seafood, whole grain and mushrooms. Niacin Rich meal- Chicken Marsala ( 4 oz chicken in 1 cup mushroom sauce. 2 cups spaghetti

Deficiency in B6 can cause - Microcytic hypochromic anemia.

small- low hemoglobin red blood cells. important because of oxygen and endurance activities.

Thiamin- referred as a Vitamin B1. Absorbed in small intestine.

stored in skeletal muscle, liver, kidneys, brain. Major role in energy production and healthy nervous system.

Athletes low in Thiamin/ water soluble vitamins over 11 wks

suffer decrease in max work capacity, peak power, and mean power output.

Athletes need Riboflavin Supplementation??

supplementation has not shown to enhance performance or endurance. Daily needs can typically be met with good diet.

Complications of Riboflavin Deficiency

symptoms like red lips, cracks at corners of mouth, sore throat, inflamed tongue. Riboflavin deficiency may affect sport performance.

Carnitine

transports fatty acids from cytosol into the mitochondria to undergo beta oxidation.