What Vitamins Are Fat
Fat-soluble vitamins are best absorbed and provide more bioavailability when taken with foods higher in fat. That means, when these specific vitamins are not taken with enough fat, they pass through the GI tract, without much effect or absorption. Thus its crucial that when taking fat-soluble vitamins, you ingest them with foods higher in fat.
Vitamins A, D, E, and K are all classified as fat-soluble vitamins. Once these vitamins are ingested, they couple with lipid or fat-based structures, such as our cell membranes .
Excessive Folic Acid Intake
Although folic acid is generally considered non-toxic, excessive intakes above 1,000mcg per day over a period of time can lead to malaise, irritability and intestinal dysfunction. The main risk with excessive folate intake is that it can mask a vitamin B12 deficiency, so its best to consume these 2 vitamins within the recommended amounts.
Vitamins Hang Out In Water And Fat
There are two types of vitamins: fat soluble and water soluble.
When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them.
Fat-soluble vitamins are happy to stay stored in your body for a long time. Then, when it’s time for them to be used, special carriers in your body take them to where they’re needed. Vitamins A, D, E, and K are all fat-soluble vitamins.
Water-soluble vitamins are different. These vitamins dissolve in water. When you eat foods that have water-soluble vitamins, the vitamins are not stored in your body. Instead, they travel through your bloodstream. Whatever your body doesn’t use comes out when you urinate .
So water-soluble vitamins need to be replaced often because they don’t stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins B1 , B2 , niacin, B6 , folic acid, B12 , biotin, and pantothenic acid.
Also Check: What Does Vitamin C Do For Your Body
Looking For The Best Vitamins To Help You Improve Your Health And Wellness
While we believe in a food first approach, its impossible to get all the nutrients we need, in the adequate amounts that we need them in, on a day to day basis from food alone. The Wellness Stack was created for your active body the one that demands nutrients on a consistent basis to fuel your lifestyle and performance expectations. Its a robust collection of high-quality nutrients, everyday vitamins, and minerals, each designed to benefit the bodys overall well-being and optimal functioning. Wellness is not a one-pill-fix, its a myriad of clinically-studied ingredients combined in a simple, once-daily supplement stack.
SWOLVERINE is an endurance athlete and active lifestyle brand. Made for the elite athlete, and the strong-willed our products were designed to fuel your athletic performance. We perform when you perform.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
Spotlight On Three Of The Bs: Folate Vitamin B6 And Vitamin B12
One of the advances that changed the way we look at vitamins was the discovery that too little folate is linked to birth defects such as spina bifida and anencephaly.
Folate Vitamin B9
Another line of research about folate and two other B vitamins, vitamin B6 and vitamin B12, explores their roles in reducing some types of cancer and heart disease.
Read Also: What Vitamins Have Biotin In Them
Side Effects And Toxicity
Thiamine is considered safe. There are no reports of adverse effects after the intake of high amounts of thiamine from food or supplements.
This is partly because excess thiamine is quickly excreted from the body in urine.
As a result, the tolerable upper intake level for thiamine has not been established. However, this does not rule out possible symptoms of toxicity at very high intakes.
Nutrition Part : Water Soluble Vitamins
Why do water soluble vitamins need to be replenished more often? What conditions can be caused by deficiencies in the different B vitamins? Which one is Riboflavin? Why did pirates get scurvy? We’ll answer all of this and more in this overview on water-soluble vitamins . This series follows along with our Nutrition Essentials for Nursing Flashcards which are intended to help RN and PN nursing students study for nursing school exams, including the ATI, HESI, and NCLEX.
Nutrition plays a key role in patient wellness, and patient teaching regarding nutrition is a key part of EVERY nurses job. These flashcards will help you understand the basics of nutrition, along with key nutritional and lifestyle considerations for common health disorders.
When you see this Cool Chicken, that indicates one of Cathy’s silly mnemonics to help you remember. The Cool Chicken hints in these articles are just a taste of what’s available across our Level Up RN Flashcards for nursing students!
Don’t Miss: What Vitamins Are Good For Heart Palpitations
May Reduce Stress And Boost Mood
B-complex vitamins are often used to reduce fatigue and boost mood. Some studies suggest that B vitamins can lift your spirits and improve your cognitive performance.
A 33-day study in 215 healthy men found that treatment with a high dose B-complex and mineral supplement improved general mental health and stress and enhanced performance on cognitive tests .
Another study in young adults showed that supplementing with a multivitamin containing high levels of B-complex vitamins for 90 days reduced stress and mental fatigue .
Is Vitamin B12 Water Soluble
The Linus Pauling Institute describes vitamin B12 as the largest and most structurally complex of all vitamins. In both natural and synthetic forms, it occurs attached to a mineral named cobalt. That’s why you’re likely to see the terms “vitamin B12” and “cobalamin” used interchangeably. As little as its dietary requirements are, vitamin B12 is essential to your body, not only for fat and protein metabolism, but also for red blood cell production and normal nerve function.
Read Also: Best Vitamins For Skin Hair And Nails
Vitamin B12 Relationship With Folate And Vitamin B6
Figure 9.19 B Vitamins Coenzyme Roles
Vitamin B12 and folate play key roles in converting homocysteine to amino acid methionine. As mentioned in Figure 9.19 Vitamin B6 Functional Coenzyme Role, high levels of homocysteine in the blood increases the risk for heart disease. Low levels of vitamin B12, folate or vitamin B6 will increase homocysteine levels therefore increasing the risk of heart disease.
Figure 9.20 The Relationship Between Folate and Vitamin B12
When there is a deficiency in vitamin B12 , inactive folate is unable to be converted to active folate and used in the body for the synthesis of DNA. Folic Acid however is available to be used as active folate in the body without vitamin B12 .Therefore, if there is a deficiency in vitamin B12 macrocytic anemia may occur. With the fortification of foods incorporated into peoples diets, the risk of an individual developing macrocytic anemia is decreased.
Vitamin B1: A Critical Consideration For Vegetarians
So you missed Earth Day last week, huh? Don’t worry, just because we only celebrate once a year, that shouldn’t stop you from taking action year-round! Whether you do your part by recycling, using public transportation, walking or biking to work, shopping with reusable bags, or turning off lights and faucets a big thank you from us fellow Earth dwellers! There are many ways that we can protect the environment, and most of them can actually protect our health too. One of the most significant ways to reduce your carbon footprint AND likelihood for chronic disease is to reduce or limit your consumption of animal products, specifically meat. However, while eating less meat has plenty of benefits, it also requires some special considerations, like vitamin B12.
Read Also: What Vitamins Does A Woman Over 50 Need
Metabolism Through Water Soluble Vitamins
The water-soluble vitamins get absorbed in the animal intestine and directly passed into the blood. The cells and tissues start utilizing it. Vitamin B12 requires a substance to get absorbed, it is known as an intrinsic factor. Some states of Vitamin B cannot be absorbed directly by animals. The animal intestine cannot absorb niacytin, which is the bounded form of niacin present in cereals grains. The raw egg white contains avidin, the bounded form of biotin.
The digestive tract enzymes cannot absorb or break down such vitamins and remain unutilized. The biotin, vitamin B6, and folic acid are bound with other molecules to form complexes or conjugated molecules in animal products. Although, none of the vitamins are active. These three vitamins normally release the bounds by the action of enzymes in the intestinal tract or the tissues. Both plants and animal tissues distribute vitamin B for metabolism.
The water-soluble vitamins get excreted through the urine. Elements like thiamin, vitamin B6, vitamin C, riboflavin, biotin, niacin, and pantothenic acid are excreted as free vitamins in urine. The products formed using the above vitamins can also be identified in urine. The excretion of vitamins through urine gets reduced once one starts intaking sufficient quantities.
Foods That Are High In B Vitamins
While most people do not need to take a B vitamin supplement, vegetarians and vegans are one of the few exceptions.
“Vitamin B12 is primarily found in animal foods like cheese, yogurt, meat, and eggs, although many grains and cereals are also fortified with B12,” Izqueirdo says.
Vitamin B supplements can also become important during pregnancy. Folate is essential for neural tube development, says Izquierdo. The neural tube eventually becomes the nervous system, including the brain and spinal cord.
Recommended Reading: What Are The Best Vitamins For Me
This Supplement Has Been Used In Connection With The Following Health Conditions:
Used for Wound HealingFollow label directions Thiamine , pantothenic acid , and other B vitamins have all been shown to play a role in wound healing. For this reason, some healthcare practitioners recommend a high-potency B vitamin supplement to promote wound healing.
Thiamine ,pantothenic acid , and other B vitamins have all been shown to play a role in wound healing in animal studies. For this reason, although human research is lacking, some alternative healthcare practitioners recommend a high-potency B vitamin supplement to promote wound healing.
2 StarsCanker Sores300 mg B1 daily, 20 mg B2 daily, 150 mg B6 daily People with recurrent canker sores may have a B vitamin deficiency. Supplementing with vitamins B1, B2, and B6 has been reported to provide relief.
Several preliminary studies, though not all, have found a surprisingly high incidence of iron and B vitamin deficiency among people with recurrent canker sores. Treating these deficiencies has been reported in preliminary and controlled studies to reduce or eliminate recurrences in most cases. Supplementing daily with B vitamins300 mg vitamin B1, 20 mg vitamin B2, and 150 mg vitamin B6has been reported to provide some people with relief. Thiamine deficiency specifically has been linked to an increased risk of canker sores. The right supplemental level of iron requires diagnosis of an iron deficiency by a healthcare professional using lab tests.
Dietary Reference Intakes For Vitamin C
The RDAs and ULs for different age groups for vitamin C are listed in Table 9.11 Dietary Reference Intakes for Vitamin C. They are considered adequate to prevent scurvy. Vitamin Cs effectiveness as a free radical scavenger motivated the Institute of Medicine to increase the RDA for smokers by 35 milligrams, as tobacco smoke is an environmental and behavioral contributor to free radicals in the body.
Table 9.11 Dietary Reference Intakes for Vitamin C
|*denotes Adequate Intake|
Source: Dietary Supplement Fact Sheet: Vitamin C. National Institutes of Health, Office of Dietary Supplements. . Updated June 24, 2011. Accessed October 5, 2017.
Recommended Reading: Are Hum Vitamins Good For You
Otherwise Known As Adek Vitamins
Vitamins A, D, E, and K are known as fat-soluble vitamins because they dissolve in fat. The B-vitamins and vitamin C are known as water-soluble vitamins because they dissolve in water.
So why is this important? There are a number of reasons, the most important being that fat-soluble vitamins are more easily stored in body tissues over time. Since the body can store fat-soluble vitamins, its easier for them to accumulate to dangerous levels if you consume more then the recommended amount.
Its much harder to accumulate dangerous levels of water-soluble vitamins, since they are easily excreted in the urine. Vitamins A and K cause the greatest risk to health if too much is consumed.
Too much vitamin A can cause visual changes, bone pain, and liver damage. Vitamin K is involved in blood clotting, so too much can cause jaundice in newborns and blocks the effects of oral anticoagulant medications such as Warfarin .
Summary Of Pantothenic Acid
Pantothenic acid, also known as vitamin B5, plays various important roles in metabolism.
Almost all food contains this vitamin. The best sources include liver, sunflower seeds, mushrooms, root vegetables and whole grains.
Since pantothenic acid is so widespread in foods, deficiency is virtually unknown and is usually only associated with severe malnutrition.
Supplements are safe and do not have any adverse effects. However, very high doses may cause diarrhea and other digestive issues.
Although some people regularly take pantothenic acid supplements, there is currently no strong evidence for their effectiveness in the treatment of diseases in those who get adequate amounts from food.
Also Check: What Vitamins Are Good For Joints And Bones
Vitamins Feed Your Needs
Your body is one powerful machine, capable of doing all sorts of things by itself. But when it comes to vitamins, it can use some help. That’s where food comes in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins. Though some kids take a daily vitamin, most kids don’t need one if they’re eating a variety of healthy foods.
Now, let’s look more closely at vitamins from A to K:
Which Vitamins Are Water Soluble
There are nine water-soluble vitamins in our diets. These include eight B vitamins and vitamin C. For the recommended daily amount of these vitamins, see the chart in The Recommended Daily Allowance for Water-Soluble Vitamins section in this blog.
The eight B vitamins are collectively called B complex. All of the B vitamins serve as coenzymes in the body. Coenzymes are small compounds that help enzymes trigger chemical reactions that otherwise wouldnt happen.
You May Like: What Food Has A Lot Of Vitamin C
What Are B Vitamins
The B vitamins are originally grouped together because of their similar metabolic functions. The nine chemically unrelated organic molecules function as metabolic catalysts for energy metabolism pathways, for cellular maintenance, or for blood cell formation in the animal body. A list of water-soluble vitamins, coenzymes, and functions are shown in table 14.1. The B vitamins discussed in this section include thiamine, riboflavin, niacin, pyridoxine, pantothenic acid, biotin, folic acid, cobalamin, and choline . In ruminant animals and in herbivores, microbial synthesis meets the requirements, while in monogastric animals, such as pigs and poultry, daily supplementation is essential. B complex vitamins are also prone to loss during feed processing.
The Recommended Daily Allowance For Water
The Food and Nutrition Board at the Institute of Medicine, National Academy of Sciences has developed the RDA for many nutrients. The RDA, which is determined by age and sex, is defined as the average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy individuals.
Water-soluble vitamins are those that dissolve in water.
Also Check: What Hair Vitamins Are The Best
Vitamin B12 Transport And Elimination
Think of your blood as a major watery highway that links all the organs in your body. Since vitamin B12 dissolves in water, it can easily travel in your bloodstream to wherever it is needed. Vitamin B12 acts as a co-factor, or partner, to two enzymes that have key roles, including the production of energy from fats and proteins, as well as DNA synthesis. Since DNA, your genetic material, occurs in every cell, any organ can need vitamin B12 during the normal course of metabolism. As with all water-soluble vitamins, your body eliminates excess B12 through the urine.
May Reduce Symptoms Of Anxiety Or Depression
While B-complex vitamin supplements are not a cure for mental health conditions, they may help improve symptoms of depression or anxiety.
A study in 60 adults with depression showed that treatment with a vitamin B complex for 60 days led to significant improvements in depression and anxiety symptoms, compared with a placebo .
B vitamins may also enhance treatment response when given in combination with antidepressant medication.
One study found that supplementing with a vitamin containing B12, B6, and folic acid led to a more enhanced and lasting antidepressant response over 1 year, compared with a placebo .
Note that low blood levels of certain B vitamins, including B12, B6, and folate, have been linked to an increased risk of depression, which is why its important to rule out nutrient deficiencies if you are experiencing symptoms of depression (
If you are deficient in B vitamins, you may need to supplement with higher doses to address the deficiency.
For these reasons, its important to choose a B-complex supplement based on your individual requirements for each B vitamin.
Speak with a healthcare professional about your specific nutrient needs based on your age and health.
The recommended intake for B vitamins varies depending on age, nutrient demands, biological sex, and health status.
Also Check: Is Drinking Vitamin C Good For Skin