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Function: Thiamin is needed to use energy in the body and possibly in nerve conduction. Deficiency: Thiamin deficiency is called beriberi and includes the symptoms of loss of appetite, muscle weakness and wasting, peripheral neuropathy, rapid heart beat, confusion, decreased short-term memory, and irritability. Sources & Absorption: The body is unable to store Thiamin for later use, therefore it must be consumed daily or every few days. Thiamin is found in meat, peas, beans, lentils, carob, peanuts, and grains. Thiamin is easily absorbed, however it can be destroyed by enzymes (thiaminases) in raw fish and chemicals (polyhydroxyphenols) in coffee, tea, blueberries, black currants, Brussels sprouts, and red cabbage, when consumed with these foods. Vitamin C being consumed at the same meal may prevent Thiamin destruction by polyhydroxyphenols. Alcohol consumption may interfere with Thiamin absorption. Toxicity: Thiamin is not stored in the body and there appears to be little to no risk of toxicity from consuming it. * This information is not intended to encourage self-supplementation. As you will read in individual nutrient content, self-supplementation can be unnecessary or even dangerous. I highly recommend micro-nutrient blood testing before choosing to take any supplements that are not whole-foods based.
References: Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism. 5th ed. Belmont, CA: Wadsworth; 2009. Mahan L, Escott-Stump S, Raymond J. Krauses's food and the nutrition care process. 13th ed. St. Louis, Missouri: Elsevier Saunders; 2012.
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Function: Vitamin A is needed for vision, cell growth, gene expression, bone development, and the immune system. Deficiency: Vitamin A deficiency leads to the symptoms of eye dryness, night blindness, anorexia, retarded growth, increased susceptibility to infections, and hair loss. Absorption: Vitamin A is a fat-soluble vitamin, meaning that it must be consumed with fat in order to be absorbed. Therefore, fat-free dairy and/or fat-free salad dressing will limit the absorption of Vitamin A and its precursors unless another source of fat is included with that meal, such as nuts, seeds, or avocado. Excessive fiber or Vitamin E (as supplements) can reduce carotenoid absorption when consumed at the same time. Sources: Vitamin A is naturally found in liver, fat-containing dairy products, and fish, and is added to some commercial foods. Some carotenoids are precursors of Vitamin A and are found in plants that are red, orange, yellow, and green, including carrots, sweet potato, watermelon, papayas, tomatoes, squash, pink grapefruit, pumpkins, broccoli, cantaloupe, peas, spinach, orange peppers, corn, potatoes, eggs, beets, and kiwi fruit. As a fat-soluble vitamin, Vitamin A can be destroyed by being oxidized when exposed to varying levels of oxygen, light, heat, and some metals. A water-soluble version of Vitamin A (Aquasol A) is available for individuals who have a hard time absorbing fat-soluble vitamins. Toxicity: Acute toxicity of Vitamin A, meaning an extreme amount being taken in one dose, may result in nausea, vomiting, double vision, headache, dizziness, and unusual skin shedding. Chronic toxicity of Vitamin A, meaning that large amounts are taken daily for a given period of time, may result in anorexia, dry, itchy, and shedding skin, hair loss, coarsening of the hair, headache, bone and muscle pain, increased bone fractures, conjunctivitis, ocular pain, liver damage, and birth defects. Do NOT self-supplement Vitamin A! * This information is not intended to encourage self-supplementation. As you will read in individual nutrient content, self-supplementation can be unnecessary or even dangerous. I highly recommend micro-nutrient blood testing before choosing to take any supplements that are not whole-foods based.
References: Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism. 5th ed. Belmont, CA: Wadsworth; 2009. Mahan L, Escott-Stump S, Raymond J. Krauses's food and the nutrition care process. 13th ed. St. Louis, Missouri: Elsevier Saunders; 2012. Function: Vitamin B6 is needed to modify proteins and affects hormones and gene expression. Deficiency: Vitamin B6 deficiency leads to hypochromic, microcytic anemia and the symptoms of sleepiness, fatigue, and inflammation of the lips, tongue, and mouth in adults. In infants, symptoms include neurological problems, such as seizures and convulsions. Sources & Absorption: Excellent sources of Vitamin B6 include meats, whole-grains, vegetables, nuts, and bananas. Much of Vitamin B6 is lost when foods are processed, such as heating, sterilizing, canning, and milling. Vitamin B6 is easily absorbed. Toxicity: Since Vitamin B6 is not stored in the body, there appears to be little to no risk of toxicity from consuming it. However, excessive supplementation of Pyridoxine, has been linked to sensory and peripheral neuropathy. * This information is not intended to encourage self-supplementation. As you will read in individual nutrient content, self-supplementation can be unnecessary or even dangerous. I highly recommend micro-nutrient blood testing before choosing to take any supplements that are not whole-foods based.
References: Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism. 5th ed. Belmont, CA: Wadsworth; 2009. Mahan L, Escott-Stump S, Raymond J. Krauses's food and the nutrition care process. 13th ed. St. Louis, Missouri: Elsevier Saunders; 2012. Function: Vitamin B12 is needed to modify proteins and breakdown fat. B12 also works together with Folate and is vital forneural function, proper cell replication and division, and blood cells. Deficiency: Vitamin B12 deficiency leads to megaloblastic macrocytic anemia and the symptoms of skin pallor, insomnia, tingling and numbness in extremities, fatigue, weakness, shortness of breath, irregular heartbeat, memory loss, difficulty concentrating, disorientation, and possibly dementia. Sources & Absorption: Vitamin B12 is naturally produced by microorganisms. The way we naturally consume B12 is through “contaminated” plants (which is not likely with current food safety practices), or through animal products (with the animals having already obtained the B12 through microorganisms). Meats, fish, poultry, and eggs are good sources of B12 and dairy products are moderate sources. Individuals choosing a vegan lifestyle will need to supplement B12. B12 requires a glycoprotein called intrinsic factor for absorption. Intrinsic factor is produced by the stomach and production reduces with age, therefore some older individuals also require supplementation. Toxicity: Unlike other water-soluble vitamins, B12 is stored by the body and therefore does not require daily consumption. No toxicity from B12 consumption or supplementation has been shown. * This information is not intended to encourage self-supplementation. As you will read in individual nutrient content, self-supplementation can be unnecessary or even dangerous. I highly recommend micro-nutrient blood testing before choosing to take any supplements that are not whole-foods based.
References: Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism. 5th ed. Belmont, CA: Wadsworth; 2009. Mahan L, Escott-Stump S, Raymond J. Krauses's food and the nutrition care process. 13th ed. St. Louis, Missouri: Elsevier Saunders; 2012. Function: Vitamin C is an antioxidant with the additional power of regenerating other antioxidants. It is used by the body in the formation of collagen (a structure protein found in skin, bones, tendons, and cartilage), carnitine (needed to breakdown fat), and neurotransmitters (norepinephrine and serotonin). Additionally, Vitamin C is involved in utilizing cholesteroland inactivating outside pollutants, such as drugs, carcinogens, pesticides, and food additives. The more pollutants your body is exposed to, the more Vitamin C it will require. Deficiency: Vitamin C deficiency is called scurvy and includes the symptoms of bleeding gums, hemorrhage below the tongue, small red skin discolorations, easy bruising, impaired wound and fracture healing, joint pain, and loose and decaying teeth. Sources & Absorption: The body is unable to store Vitamin C for later use, therefore it must be consumed daily or every few days. Excellent sources of Vitamin C include asparagus, papaya, oranges, cantaloupe, cauliflower, broccoli, Brussels sprouts, green peppers, grapefruit, kale, lemons, and strawberries. Vitamin C is easily absorbed. Toxicity: Since Vitamin C is not stored in the body, there is no risk of long-term toxicity. However, excessive supplementing may result in temporary abdominal pain and diarrhea. * This information is not intended to encourage self-supplementation. As you will read in individual nutrient content, self-supplementation can be unnecessary or even dangerous. I highly recommend micro-nutrient blood testing before choosing to take any supplements that are not whole-foods based.
References: Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism. 5th ed. Belmont, CA: Wadsworth; 2009. Mahan L, Escott-Stump S, Raymond J. Krauses's food and the nutrition care process. 13th ed. St. Louis, Missouri: Elsevier Saunders; 2012. Why Your Body Needs It: Our knowledge of Vitamin D is expanding quickly. Vitamin D regulates calcium homeostasis and therefore bone development and mineralization. It has also been found to contribute to the immune system, both immune-enhancing and immunosuppressive effects as needed. Additionally, it has been shown to improve antioxidant function, having an anti-cancer affect. What Deficiency Looks Like: Deficiency of vitamin D has been linked to osteopenia and osteoporosis. Dietary Sources & Absorption: Our bodies use sunlight to create vitamin D3 from our cholesterol. The amount of vitamin D3 naturally found in food is very limited and insufficient, however many foods are fortified with vitamin D3. Read labels to find out if your milk, dairy products, and fortified foods have vitamin D3 added to them. Vitamin D is a fat-soluble vitamin, meaning that it must be consumed with fat in order to be absorbed. Therefore, fat-free dairy and/or fat-free salad dressing will limit the absorption of Vitamin D unless another source of fat is included with that meal, such as nuts, seeds, or avocado. Vitamin D2 is naturally found in mushrooms that have been grown or placed in the sun. While our bodies are not efficient at converting vitamin D2 into vitamin D3, it does contribute our levels. Many of us require supplementation of Vitamin D3 in order to maintain our levels due to our indoor lives and sunscreen use. What Toxicity Looks Like: Vitamin D is stored in the body and it is possible to over supplement. Self-supplementation over 1,000 - 2,000 IU per day is NOT recommended. Supplementing over this amount by someone who is not deficient has been associated with anorexia, nausea, and vomiting in the short-term and hypercalcemia, leading to calcification of the kidneys, blood vessels, heart, and lung tissues in the long-term. * This information is not intended to encourage self-supplementation. As you will read in individual nutrient content, self-supplementation can be unnecessary or even dangerous. I highly recommend micro-nutrient blood testing before choosing to take any supplements that are not whole-foods based.
References: Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism. 5th ed. Belmont, CA: Wadsworth; 2009. Mahan L, Escott-Stump S, Raymond J. Krauses's food and the nutrition care process. 13th ed. St. Louis, Missouri: Elsevier Saunders; 2012. Spectracell Laboratories, Supplemental Information Reference Book Function: Vitamin E is an antioxidant and is needed for cell membrane integrity and cholesterol metabolism, it may also be beneficial in the prevention of heart disease, cancers, and cataracts. Deficiency: Vitamin E deficiency is rare and leads to the symptoms of muscle pain, muscle weakness, anemia, peripheral neuropathy, loss of vibratory sense, and loss of arm and leg coordination. Absorption: Vitamin E is a fat-soluble vitamin, meaning that it must be consumed with fat in order to be absorbed. Sources: Vitamin E is naturally found in nuts, seeds, peanuts, whole grains, beans, lentils, meat, fish, eggs, and plant oils. As a fat-soluble vitamin, Vitamin E can be destroyed by being oxidized when exposed to varying levels of oxygen, light, and heat. Toxicity: Vitamin E is stored in the body and it is possible to over supplement. Higher intake has been associated with nausea, diarrhea, flatulence, and impaired blood coagulation. Self-supplementation is NOT recommended. * This information is not intended to encourage self-supplementation. As you will read in individual nutrient content, self-supplementation can be unnecessary or even dangerous. I highly recommend micro-nutrient blood testing before choosing to take any supplements that are not whole-foods based.
References: Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism. 5th ed. Belmont, CA: Wadsworth; 2009. Mahan L, Escott-Stump S, Raymond J. Krauses's food and the nutrition care process. 13th ed. St. Louis, Missouri: Elsevier Saunders; 2012. Function: Vitamin K1 is needed for blood clotting. Deficiency: Vitamin K1 deficiency is rare and leads to poor blood clotting. A severe deficiency is associated with hemorrhage. Absorption: Vitamin K1 is a fat-soluble vitamin, meaning that it must be consumed with fat in order to be absorbed. Supplementation of Vitamins A and E may interfere with Vitamin K1 absorption and utilization. Sources: Excellent sources of Vitamin K1 include broccoli, kale, Swiss chard, turnip watercress greens, collards, spinach, salad greens, cabbage, Brussels sprouts, and mustard greens. Additional sources include asparagus, celery, green beans, avocado, kiwi, pumpkin, peas, peanut butter, lentils, kidney beans, pinto beans, soybeans, and brewed coffee. Vitamin K1 may be destroyed when exposed to light. Toxicity: The synthetic version of Vitamin K (menadione) has been associated with liver damage. Self-supplementation is NOT recommended. * This information is not intended to encourage self-supplementation. As you will read in individual nutrient content, self-supplementation can be unnecessary or even dangerous. I highly recommend micro-nutrient blood testing before choosing to take any supplements that are not whole-foods based.
References: Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism. 5th ed. Belmont, CA: Wadsworth; 2009. Mahan L, Escott-Stump S, Raymond J. Krauses's food and the nutrition care process. 13th ed. St. Louis, Missouri: Elsevier Saunders; 2012. Why Your Body Needs It: Zinc is a co-factor for almost 200 enzymes and is involved in processing alcohol and carbon dioxide, digestion, protein synthesis, the production of red blood cells, antioxidant activity, tissue and cell growth, cell replication, bone formation, skin integrity, energy metabolism, taste, and cell-mediated immunity. What Deficiency Looks Like: In children, signs of deficiency include growth retardation, skeletal abnormalities, and delayed sexual maturation. In adults, signs of deficiency include fatigue, poor wound healing, dermatitis, loss of taste, loss of smell, hair loss, white spots on finger nails, diarrhea, behavioral disturbances, infertility, night blindness, impaired immune function, and impaired protein production. Sources & Absorption: Zinc is a trace mineral, meaning that it is a mineral that the body needs in very small amounts. Excellent sources include red meats and seafood. Good sources include poultry, pork, dairy products, whole grains, peas, beans, lentils, carob, peanuts, nuts, seeds, leafy vegetables, and root vegetables. Zinc is better absorbed from meat than from vegetables sources. What Toxicity Looks Like: In general, self-supplementing of minerals is not recommended, because minerals are stored in the body and it is possible to over supplement. Acute toxicity leads to metallic taste, nausea, vomiting, diarrhea, epigastric pain, abdominal cramps, fever, and muscle pain. Chronic over supplementation of Zinc leads to Copper deficiency. * This information is not intended to encourage self-supplementation. As you will read in individual nutrient content, self-supplementation can be unnecessary or even dangerous. I highly recommend micro-nutrient blood testing before choosing to take any supplements that are not whole-foods based.
References: Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism. 5th ed. Belmont, CA: Wadsworth; 2009. Mahan L, Escott-Stump S, Raymond J. Krauses's food and the nutrition care process. 13th ed. St. Louis, Missouri: Elsevier Saunders; 2012. |
Linda Beeker, RDN
I love sharing the power of nutrition - a gift of God's design. |
Linda Beeker, MS, RDN
~ All materials provided are for informational and educational purposes only. Please consult a physician with respect to all medical conditions.
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