Vitamins are an essential part for optimal human function. Whether you take them through pill form or get them through your diet, nonetheless vitamins are vital. Vitamins are considered to be a class of complex organic compounds found in small amounts in food. Vitamins do not have any caloric value therefore do not provide any energy however they can jumpstart other processes in the body which lead to increased metabolism. The whole purpose of this post is to give you sort of a cheat sheet on all the different vitamins and minerals that are out there and their proposed benefits. I will be pulling my information primarily from Williams, M. (2010). Nurtition for health, fitness. & sport. (9th ed.). New York: McGraw Hill. It is always nice to have all of your resources in one basket so-to-speak especially for a quick reference guide. So feel free to print this and keep it with your other nutritional guides. I aim to keep it as simple as possible. “Everything should be made as simple as possible, but not simpler.” — Einstein
Fat Soluble Vitamins, Scientific Names, & Functions
Vitamin A retinol
-plays a huge role in developmental stages in life, cell communication & vision
-essential for night vision b/c of its involvement in phytochemical reactions in retina
-reproductive function, required for cell-mediated & antibody-mediated immunity response
Vitamin E alpha-tocopherol
-powerful antioxidant, protects polyunsaturated fats (PUFA) from being oxidized
-helps inhibit protein kinase C which essentially is the breakdown or modification to proteins
-Inhibits platelet aggregation (clotting), and assists with signal transduction in brain
Vitamin K menadione
-required for normal coagulation of blood, formation of healthy bones and bone maintenance
-mechanisms of vitamin k may possess anti-osteoporotic activity but is not fully understood yet
Vitamin D cholecalciferol
-involved in bone metabolism, calcium and phosphorous homeostasis and regulates bone absorption
– works in conjunction w/ parathyroid hormone to regulate the release of calcium & phosphorus from the bones into the bloodstream
– T-Helper cells seem to be directly affected by vitamin D, which is a type of white blood cell (lymphocytes of the adaptive immune sys)
Water Soluble Vitamins, Scientific Names, & Functions
Vitamin C ascorbic acid
-helps form connective tissues in the body such as collagen
-helps aid in the absorption of other properties and minerals especially iron
-is the most popular antioxidant which also helps form epinephrine
Vitamin B1 thiamin
-serves as a coenzyme for energy production from carbohydrates, primarily de
-essential for normal functioning of the central nervous system
-plays a big part in the human body during the Krebs cycle which helps convert pyruvate to acetyl CoA
Vitamin B2 riboflavin
-functions as a coenzyme involved in energy from carbohydrates and fats
-helps maintain healthy skin
-important for the formation of several oxidative enzymes known as flavoproteins
Vitamin B3 niacin, nicotinamide
-functions as a coenzyme for the aerobic and anaerobic production of energy from carbohydrates
-helps synthesize fats and blocks free fatty acids
-helps maintain healthy skin
Vitamin B5 pantothentic acid
-plays central role in energy metabolism and citric acid cycle
-synthesizes and modifies proteins and fatty acids
-also helps break an important neurotransmitter that helps initiate muscle contractions
Vitamin B6 pyridoxal, pyridoxine, pyridoxamine
-functions as a coenzyme in protein metabolism
-important contributor to the formation of red blood cells & hemoglobin
-needed for gluconeogenesis and glycogenolysis
Vitamin B7 biotin
-helps break down carbohydrates, fats, & proteins
-research suggests biotin may be involved in the regulation of gene expression
-amino acid metabolism, synthesis of glucose & fatty acids
Vitamin B9 folate, folic acid
-folic acid is critical to the formation of DNA
-essential for maintaining normal production of red blood cells
-needed during pregnancy with the development of the fetus’s DNA
Vitamin B12cobalamin, cyanocabalamin
–functions as coenzyme for the formation of red blood cells
-as a coenzyme it is present in all cells & is essential in the synthesis of DNA
-also essential for protective covering “sheath” around nerves
Vocabulary to know!
Coenzyme-is a part of an enzyme “protein” often containing a vitamin or some related compound
Carbohydrates-organic compounds containing carbon, hydrogen, & oxygen in various combinations
Fats-also known as lipids, dietary fats insoluble in water represent a class of organic substances
Proteins-complex chemical structure, most essential nutrient for health
Gluconeogenesis-process that takes place in body when energy sources become low, creates glucose out of lactate and other non-carbohydrate carbon structures
Glycogenolysis– process in which glucose is broken down
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