Chp. 8- Nutrients Involved In Energy Metabolism

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Vitamins

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required for proper metabolism; do not directly provide energy; often function as coenzymes or cofactors

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B-complex vitamins

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especially important for energy metabolism; thiamin(b1), riboflavin(B2), niacin(B3), vitamin(B6), folate, vitamin B12, pantothenic acid, biotin

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Thiamin(B1)

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coenzyme thiamin pyrophosphate(TTP)- required for metabolism of carbohydrate and branched chain amino acids; TTP assists in production of DNA and RNA and assists in the synthesis of neurotransmitters

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RDA of thiamin

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1.0-1.4mg/day for adults

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Too much thiamin?

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toxicity unknown; no UL set

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Deficiency of thiamin causes...?

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causes weakness, fatigue, psychosis, and nerve damage- depletion can happen in 14 days

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Deficiency of thiamin leads to...?

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Beri-Beri; most common among chronic alcoholics(Wernicke-Korsakoff syndrome, Wet Brain Syndrome)
Others at risk: lots of white rice, gastric bypass, eating disorders, poor Gi health, low intake of food

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Best sources of thiamin

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lean pork, cereals, white rice, soybeans, green peas, lentils, beans, tuna

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Riboflavin(B2)

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component of 2 coenzymes involved in metabolism(FMN, FAD); part of antioxidant enzyme glutathione peroxidase (assists infight against oxidative damage)

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RDA of riboflavin

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1.1-1.6mg/day for adults

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Too much riboflavin?

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No UL for riboflavin; excess riboflavin will turn urine a bright yellow

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Deficiency of riboflavin?

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Ariboflavinosis; cracked and red lips, inflammation of mouth and tongue, mouth ulcers, angular cheilitis, sore throat; may also be associated with eye problems(cataracts) and birth defects

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Whose at risk for a riboflavin deficiency?

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elderly, poor overall intake, malabsorption, patients on renal dialysis, no milk products

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Best sources of riboflavin?

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milk, cheese, green leafy veggies, liver, soybeans, mushrooms, almonds; riboflavin is light sensitive

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Niacin(B3)

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nicotinamide and nicotinic acid;can be ade form amino acid tryptophan( need 60 tryptophan molecules to make 1 niacin); essential to make coenzymes(NAD, NADP) assisting with metabolism; important in DNA replication and repair in process of cell differentiation

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RDA of niacin?

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16mg/day for men, 14mg/day for women
UL: 35mg/day leads to "niacin flush"

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Too much niacin?

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from high supplementation; resulting in liver damage, glucose intolerance, blurred vision, edema of eyes; sometimes used medially to treat high cholesterol>can increase HDL and lower LDL, high doses under supervision

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Deficiency of niacin?

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pellagra-"rough skin" (severe niacin deficiency)- not high in corn>classic 3 D's> dermatitis, diarrhea, dementia

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Who are at risk for niacin deficiency?

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chronic alcoholics, those with low food intake

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Good sources of niacin?

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meat, fish, poultry, enriched bread, grain products, peanut butter, black eyed peas

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Vitamin B6 (pyridoxine)

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groupe of 3 related compounds; coenzyme for over 100 enzymes in amino acid metabolism; plays critical role in making nonessential amino acids; plays a role in gluconeogenesis from protein, required for enzyme that releases glucose from stored glycogen; assists in every stepof glucose metabolism; plays a role in hemoglobin synthesis

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RDA of vitamin B6?

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1.3-1.7mg/day for adults; requirement goes up as protein intake goes up
UL: 100mg/day> lead to nerve damage, skin lesions

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Vitamin B6 is marketed for/ taken for..?

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PMS symptom relief, carpal tunnel syndrome, autism (with magnesium), ADD, hangovers, morning sickness

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Deficiency of vitamin B6?

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skin, blood, and nerve tissue> anemia,convulsions, depression, confusion, inflamed and irritated patches on skin

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Who needs more vitamin B6?

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alcoholism, some medications, intense physical activity, some chronic diseases, dialysis patients

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Best sources of vitamin B6?

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meat, tuna, poultry, organ meats, fortified cereal, white potatoes, bananas, fortified soy

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Pantothenic acid (vitamin B5)

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component of coenzymes (CoA, ACP) for fatty acid metabolism, also ketone, carb, and protein metabolism; required for synthesizing cholesterol, steroids; required in the detoxification of drugs

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AI for pantothenic acid?

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5mg/day
no UL:no toxicity
deficiencies are rare

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Good sources of pantothenic acid?

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chicken, beef, egg yolk, potatoes, oat cereals, tomato, products

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Biotin

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part of coenzymes involved in metabolism of carbs, far, and proteins; important for gluconeogenesis

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AI for biotin?

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30mg/day
Biotin content has been determined for very few foods

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Sources of biotin?

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intestinal bacteria can produce biotin; other food sources include legumes,almonds, eggs, onions, liver, soybeans

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Deficiency of biotin?

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seen in large consumptions of raw egg whites over time; symptoms> hair thinning, hair color loss, red rash

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Choline

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a vitamin-like substance; assists in homocysteine metabolism; plays a role in metabolism and transport of cholesterol and fats; accelerates the synthesis of acetylcholine (neurotransmitter); plays critical role in the structural integrity of cell membranes

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AI of choline?

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550mg/day men, 425mg/day women
UL: 3.5 g/day

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Sources of choline?

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some choline is made by the body; milk, liver, eggs, peanuts; lecithin is added to foods to increase choline content in food

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deficiency of choline?

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can lead to fat accumulation in the liver; deficiency during pregnancy may affect brain development;

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Too much choline?

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toxicity can result from supplements- fishy odor, vomiting, excess salivation, sweating, diarrhea, low blood pressure

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Iodine

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a trace mineral; critical for synthesis of thyroid hormones; thyroid hormones regulate body temperatures and resting metabolic rate; important for healthy reproduction and growth

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Good sources of iodine?

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saltwater fish, shrimp, iodized salt, milk and dairy products, kelp, sea food

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RDA of iodine?

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150mcg/day
UL: 1,100mcg/day

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Too much iodine?

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interferes with thyroid function

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Deficiency of iodine?

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Iodine deficiency disorders (IDDs): goiter, cretinism, hypothyroidism

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Chromium

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a trace mineral; assists insulin to transport glucose form the bloodsream into cells; important for RNA and DNA metabolism; supports normal growth and immune function; deficiency uncommon

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Deficiency of chromium?

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induced in labs: raises blood glucose and insulin

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AI of chromium?

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35mcg/day men, 25mcg/day women (need goes up when energy intake goes up)
No UL but high supplementation is discouraged

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Good sources of chromium?

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mushrooms, nuts, whole grains, dark chocolate, some beer, red wine, processed meats, some tap water

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Chromium supplements used for...?

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chromium picolinate is widely touted as a weight-loss aid but no evidence

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B-vitamin status

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poor B-vitamin status impacts exercise> limited studies show poor work performance:lower intensity and duration
Taking more B-vitamins than you need> does not increase energy levels or improve exercise performance