Vitamins
and Minerals
(Information obtained from
Cornell Cooperative Extension Service of Lewis County, New York)
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Vitamins
and Minerals
(Information obtained from Cornell Cooperative Extension Service of Lewis County, New York) |
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| Vitamin A
(beta-carotene
or retinol)
Fat-Soluble |
Fortified milk, cheese, butter, liver, eggs,dark green leafy vegetables, deep orange fruits and vegetables | Maintenance
of normal vision and night vision
Essential for immune system, Necessary for growth; induces differentiation of cells. |
Fairly common; results in night blindness and eye disease, dry pimply skin, increased infections, and kidney stones | Unlikely from diet alone, but supplements and excessive fish oil may produce toxic symptoms such as increased skull pressure, hair loss, and blurred vision |
| Vitamin D
(calciferols)
Fat-Soluble |
Fortified milk, eggs, liver, synthesis with sunlight | Helps
to maintain constant levels of calcium in the blood
Important in insulin and prolactin secretion, muscle function, immune and stress response, melanin synthesis, and cellular differentiation Vital for kidney and parathyroid gland function, Necessary for healthy bones |
Disease is rickets, not a major problem in U.S.; symptoms include soft bones and teeth | Most
people do not take in supplemental form since the body produces its own
via exposure to the sun
Toxic in doses larger than 1,000-1,500 I.U.s daily for a month or longer; produces nausea, weakness, and irritability May lead to brain or liver damage, jaundice, and the destruction of red blood cells |
| Vitamin E
(tocopherols)
Fat-Soluble
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Vegetable
oils, green leafy vegetables, whole-grain products, egg yolk |
Protects
vitamin A from oxidation during digestion
Enhances immune response Inhibits carcinogens from reaching target sites Can stop neurological problems associated with cystic fibrosis, liver disease early in disease process Detoxifies free radicals, prevents damage to cell membranes Prevents LDL cholesterol from turning into damaging oxidized LDL, which initiates buildup of arterial plaque which can lead to heart disease |
No disease; may produce vague symptoms and anemia | Unlikely,
although high doses increase the action of anticoagulant
medications
High doses also interfere with the absorption of other fat-soluble vitamins, particularly vitamin K |
| Vitamin K
(phylloquinone)
Fat-Soluble
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Green leafy vegetables, cabbage, cauliflower, liver, made by bacteria in intestines | Helps
blood coagulate In conjunction with vitamins A and D helps body build bone protein Given as injection to newborns to help blood clot, sometimes to women before labor or to patients before and after surgery |
Rare | From
food it is rare; can occur with medical treatment
Not sold as a supplement |
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| Vitamin B-1
(thiamin)
Water-Soluble
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Pork, organ meats, legumes, nuts, whole grains, enriched cereal | Vital
for healthy nervous system and nerve transmission
Essential in converting glucose to energy |
Disease
is beriberi
Symptoms of a deficiency include depression, irritability, attention deficit Severe deficiency leads to edema, paralysis, and heart failure |
No toxicity has been reported by those taking large doses over prolonged periods of time |
| Vitamin B-2 (riboflavin)
Water-Soluble
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Dairy products, dark green leafy vegetables, whole grains and enriched bread and cereal | Essential
for metabolizing carbohydrates, fats, and lipids and for the
degradation
of fatty acids and the synthesis of ATP
<>Acts
as an intermediary in the transfer of electrons in oxidation-reduction
reactions on of vitamins B-6, folic
acid, and niacin. in formation of red
blood cells and involved
in
maintenance of body tissues, particularly
the skin and eyes.
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Symptoms are dry, scaly skin on face, oral swelling, and cracking at the corners of the mouth | No evidence that high doses have toxic effects |
| Vitamin B-6
(pyridoxine)
Water-Soluble |
Meat, poultry, fish, whole grains, enriched bread and cereal, legumes, green and leafy vegetables | Necessary
for immune system function, hormone modulation, gluconeogenesis
Essential in making certain amino acids and turning others into hormones Involved in metabolizing polyunsaturated fats and proteins Used to build red blood cells & maintain nerve tissue Formation of niacin |
Not common; symptoms include mouth sores, nausea, nervousness, anemia, convulsions | High doses over prolonged periods are very toxic and can cause temporary or permanent nerve damage |
| Vitamin B-12
(cobalamin)
Water-Soluble |
Meat, poultry, fish, eggs, milk, cheese | Works
with folic acid to produce red blood cells
Helps build and maintain protective nerve sheaths Needed for RNA and DNA synthesis |
Pernicious anemia, muscle and nerve paralysis | None reported |
| Vitamin C (ascorbic
acid)
Water-Soluble |
Citrus fruits, broccoli, tomatoes, melons, dark green leafy vegetables, cabbage, strawberries, potatoes | Activates
liver- detoxifying systems
Antioxidant to inactivate highly reactive oxygen species; protects against damage to lipids and other molecules Inhibits formation of carcinogenic compounds Protects cellular functions Enhances function of key white blood cells involved in the destruction of bacteria Protects vitamin E Integral to maintenance and building of collagen, a protein that holds the body's cells in place Vital to bones and teeth, blood vessels, healing of wounds, & iron absorption Helps metabolize several amino acids & hormones |
Scurvy is the deficiency disease | Mostly
nontoxic; diarrhea is a side-effect
High doses not recommended for those with genetic conditions that cause iron overload |
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| Biotin
Water-Soluble |
Liver, egg yolk, green vegetables | Key
role in metabolizing fats, carbohydrates, and proteins
Part of a number of enzymes in which it functions as a carboxyl carrier Manufactured in lower digestive tract by bacteria |
Not common; symptoms include baldness, a rash around the mouth and nose, and dry, flaky skin | No evidence of toxicity at high doses |
| Choline
Water-Soluble |
Salt, large amount in processed food | Helps
maintain central nervous system
Precursor to acetylcholine, a neurotransmitter Involved in production and metabolism of fats and cholesterol Protects liver from fatty deposits |
Increased fatty deposits in liver, memory loss, poor muscle coordination | Nontoxic, but excess consumption may result in tension headache |
| Folic acid
(folate,
B vitamin
Water-Soluble |
Legumes, liver, leafy green vegetables, beans, nuts | Used
by body to break down 7 synthesize amino acids
Helps synthesize nucleic acids, which are needed to build new cells, particularly red blood cells Involved in a variety of reactions in amino acid & nucleotide metabolism Recommended for women of childbearing age; helps prevent neural tube birth defects |
Leads
to anemia similar to that caused by B-12 deficiency
Can exist without anemia with broad signs including generalized weakness, easy fatigability, irritability, and cramps |
Can mask B-12 deficiency (which causes neurologic problems) at high doses and interfere with some seizure and cancer drugs |
| Niacin
(sometimes
called vitamin B-3)
Water-Soluble |
Meat, milk, eggs, poultry, fish, whole grains, enriched bread and cereal, nuts | Enables
body to use carbohydrates, fats, and proteins (to provide energy), and
amino acids
Influences metabolism of DNA, NAD, NADP Aids nervous system and digestive tract function and promotes healthy skin |
Disease
is pellagra, rare in U.S.
Symptoms of deficiency: digestive upsets, insomnia, headaches, fatigue, sore and swollen tongue (disease is much worse) |
Symptoms
may include itching, skin flushing, and gastrointestinal distress
Time-released capsules have caused impaired liver function, reported jaundice, and liver failure Toxic in high doses May produce skin discoloration and dryness, decrease glucose tolerance, produce high uric acid levels, aggravation of peptic ulcers, and symptoms that accompany hepatitis |
| Pantothenic
Acid
Water-Soluble |
Meats, eggs | Necessary
for adrenal cortex function
Part of chemistry of coenzyme A, which is vital to metabolism of carbohydrates, fats, and proteins and involved in making fatty acids, cholesterol, acetylcholine, steroid hormones, and nerve regulators |
Can result in abdominal distress, vomiting, cramps, burning in heels, fatigue, and insomnia | No known toxicity, but research has been inadequate |
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| Calcium | Milk products, dark green leafy vegetables, broccoli, shrimp, almon, clams, fortified orange juice, legumes, tofu | Developing
and maintaining healthy bones and teeth
Assists in blood clotting, muscle contraction, nerve transmission Involved in production of energy and maintenance of immune function |
If
severe, may lead to abnormal heartbeat, dementia, muscle spasms, and
convulsions Brittle, thinning bones (osteoporosis) |
High
doses may cause constipation and interfere with kidney function and
iron
absorption
Causes tissue calcification May cause magnesium deficiency |
| Chromium | Meat, vegetable oil, whole grain cereal | Aids in glucose metabolism and regulates blood sugar; essential trace element | Possibly glucose intolerance, impaired growth, elevated blood cholesterol, and fatty deposits in the arteries | Hexavalent
chromium is toxic and carcinogenic, but the dietary form (trivalent)
has
very low toxicity
Trivalent form not associated with any type of cancer |
| Copper | Organ
meats, shellfish, legumes, nuts |
Essential
trace element; one of the factors in hemoglobin formulation; helps
stimulate
the absorption of iron; plays a role in respiration
Helps maintain cell membranes; part of enzyme that protects against cellular damage; prevents peroxidation of polyunsaturated fatty acids Involved in production of collagen, elastin, melanin, and the neurotransmitter noradrenalin |
Second
most common trace metal deficiency occurring during intravenous
feeding
Symptoms include anemia that is unresponsive to iron, lowered white blood cell count, and loss of bone density (osteoporosis) |
Relatively nontoxic |
| Iodine | Idodized salt, seafood | Integral part of the thyroid hormones that have important metabolic roles; factor in the thyroid gland's regulation of energy production | Major
cause of hypothyroidism in the world
Symptoms include chronic fatigue, apathy, dry skin, intolerance to cold, weight gain, and enlargement of the thyroid |
High
doses may aggravate acne (rare from diet or typical supplement
consumption)
High doses may lead to a temporary block of hormone synthesis & temporary hyperthyroidism Over prolonged periods, high doses may result in hyperthyroidism High doses greater than 50 milligrams/day may lead to inflammation of the salivary glands, which is easily reversed |
| Iron | Red meat, organ meat, egg yolk, legumes, enriched cereals and breads, green leafy vegetables, dried fruits | Necessary
in red blood cell formation and function
Protection from oxidant damage; maintenance of the immune system Backbone of energy-producing process Involved in the production of carnitine, collagen, elastin, several brain neurotransmitters |
Iron-deficiency
anemia (significant decrease in number of red blood cells), which means
decreased oxygenation of tissues and symptoms of fatigue and muscle
weakness (Note: iron is the treatment for this deficiency)
Associated with Plummer-Vision Syndrome, when there is difficulty in swallowing solid food because a web-like membrane grows across the esophagus (Note: supplementation has been found to eliminate this condition) |
Toxic
after prolonged usage; reports are rare
Some concern that unbound iron can generate free radicals and be destructive to cells, but usually occurs just with certain genetic disorders Oversupplementation may cause abdominal pain, diarrhea, or constipation |
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| Magnesium | Whole
grains, nuts, legumes, dark green leafy vegetables |
Activates
nearly 100 enzymes; helps nerves and muscles function; necessary for
every
major biological process (e.g., glucose metabolism, production of
cellular energy, & the synthesis of protein & nucleic
acids) Regulator of calcium flow within cells; collaborates with calcium in the production of biologic energy |
Loss
of appetite, nausea, vomiting, darrhea, confusion, tremors, loss of
coordination,
and occasionally fatal convulsions
Sometimes associated with calcium and potassium deficiencies at the same time Marginal deficiency is common |
People
with impaired kidney function can accumulate magnesium, which can be
fatal
Those with high-grade atrioventricular blocks or bifascicular blocks should not take (could slow heart rate) No evidence it is harmful other than in these two instances |
| Manganese | Whole
grains, fruits,
vegetables, nuts |
Essential part of several enzyme systems, involved in protein and energy metabolism | Not documented in humans; only one report of man who was on a manganese- deficientdiet for 4 mo. | Dietary form has low toxicity, inhaled dust can cause seriousneurologic disease |
| Molybdenum | Organ meat, cereals, legumes | Necessary for several enzyme | Only one report of deficiency, from a patient fed intravenously | Noted in animals due to antagonism of copper |
| Phosphorous | Meat, eggs, poultry, milk products, legumes, nuts | Works
with calcium to develop and maintain strong bones and teeth; enhances
use
of other nutrients
Component of cell membranes Important in vital biologic processes (storage and processing of biological information, cellular communication, energy production, & integrity of tissue) |
Rare,
although severe deficiency could lead to seizures, coma, and death
Depletion has been reported in those taking antacids between 2 and 12 years because antacids contain magnesium & aluminum, both of which prevent the absorption of phosphate into the body |
Toxic; treatment of deficiency should be administered by physician |
| Potassium | Legumes, meat, vegetables, bananas, milk, fruit | Major
component of our cells; regulates heartbeat; maintains fluid balance;
helps
muscles contract; role in nerve conduction
Involved in production of energy, synthesis of nucleic acids and proteins |
Produces broad physical problems from fatigue, weakness, muscle pains, to death if untreated | Unlikely to have adverse effects unless person has kidney failure, in which case it may accumulate to high levels and be fatal |
| Selenium | Seafood, meat, whole grains | Role
in immune system, enhances cellular immunity; essential component of a
key antioxidant enzyme
Necessary for normal growth and development |
Linked
to heart disease
Supplementation: Useless with concurrent intake of vitamin C -may convert selenium to nonabsorbable form |
Highly
toxic even in tiny doses, although we may be able to tolerate in higher
doses than previously believed
May cause changes in hair and nails, slower mental function, & gastrointestinal distress Capable of producing harmful mutations in cells (in form of sodium selenite, but at doses much higher than normally consumed) Carcinogenic; early studies claimed this, but National Research Council said the studies were faulty |
| Zinc | Meat, poultry, fish, whole grain cereals and breads, legumes, nuts | Essential
part of more than 200 enzymes involved in digestion, metabolism,
reproduction
(sperm formation), & wound healing
Involved in sense of taste Role in function and structure of cell membranes Major part of the immune system Component of insulin |
Common
among patients fed intravenously, so it is added to the IV
solution
Moderate deficiency symptoms include growth retardation, poor appetite, mental lethargy, delayed wound healing, abnormalities of taste, smell & vision, skin changes Mild deficiency leads to low sperm count Moderate to severe deficiency in males leads to decreases sexual interest, mental lethargy, emotional problems |
High
doses may cause copper deficiency, gastrointestinal distress, &
impaired
immune function
Large doses for long periods of time depress "good" HDL cholesterol |
| Fluorine | Fluoridated
water and toothpastes, seafood |
Yet
to be established as nutritionally essential
Maybe protects against dental cavities |
Yet to be established if nutritionally essential | Supplements
must be prescribed by a dentist or doctor
Is toxic in high doses, can be fatal High doses may cause abnormal hardening of bones, leading to arthritic pain, joint stiffness, occasional nerve damage and paralysis |
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