Water Soluble

Vit C

100

What are water soluble vitamins

Dissolve in water-cooking decrease/destroys vitamins

Not stored by body-must be replenished daily

Absorbed directly into the blood

200

Vit C (Ascorbic Acid)

Purpose and Sources

P: helps with wound healing, ANTIOXIDANT, Increases iron absoprtion

S: citrus fruits, peppers, broccoli, strawberries

300

Vit C deficiency/excess

D: Tissue Bleeding, Poor wound healing, scurvy (bleeding gums, periungual bleeding) 

E: Abdominal Pain, Diarrhea

Smoking depletes Vit C

B

100

Vit B1 (thiamine)

Function and sources

F: energy metabolism, growth and function of cells

S: fortified cereals, fish, beans, lentils

200

B1 (Thiamine)

Deficiencies/Excess

D: Wernicke’s Encephalopathy, BeriBeri (muscle weakness & wasting, especially lower limps)

E: no known toxicities

300

Vulnerable populations of Vit B1 deficiency

Alcoholics, Diabetics

400

Vit B3 (Niacin)

Functions and sources

F: Energy metabolism, synthesizes steroids hormones and fatty acids

S: Fish, dairy poultry, lean meat, nuts, eggs

500

Vit B3 Niacin 

Deficiency and Excess

D: Pellegra (Dermatitis, Diarrhea,Dementia, Death)

E: Flushing and tingling of the skin

B

100

Vit B3 (Niacin)

Vulnerable Populatons deficiencies 

Poor dietary intake

Alcoholics

Homeless

AIDS 

Vegetarians

200

Vit B9 (Folate)

Functions/Sources

F: protein synthesis, DNA, RNA

S: Green leafy veggies, Fruits, Legumes, Liver

300

Vit B9 (Folate)

Deficiency/Excess

D: Megaloblastic Anemia, Neural Tube Defects

E: Insominia, GI distress, Can mask B12 deficiency

Spina Bifida and Anencephaly

400

Vit B9 (Folate)

Vulnerable Populations

Pregnant women and women considering pregnancy

B 12

100

Vit B12 (Cobalamin)

Functions

Synthesis of DNA, RNA, And Myelin Sheath

RBC Formation

200

Vit B 12 (Cobalamin)

Sources

Animal products (not found in plant food)

Meath, fish, poultry, cheese, eggs

300

Vit B 12 ( Cobalamin)

Deficiency/Excess

Pernicious anemia: lack of the intrinsic factor necessary for B12 absorption 

No toxicity symptoms

400

Vit B12 (Cobalamin)

Vulnerable populations

Vegans (vegetarians who eat no meat products)

Elderly (decreased intrinsic factor)

Stomach and/or intestinal surgeries (bypass)

Celiac disease

Chron’s Disease