A lack of vitamin K increases the risk of a hemorrhaging event Bellow and Moore. People that take antithrombics, thrombolytics, and fibrinolytics, to prevent blood clotting, or antibiotics may experience vitamin K deficiency. Excessive quantities of vitamin K can lead to red blood cell breakdown and damage to the liver Bellow and Moore. It is also believed that vitamin E may help prevent cancer and heart disease; however, reliable facts that back up this claim are not yet found.
A variety of studies have shown that an individual can benefit from the antioxidant function of vitamin E by embracing a diet rich in vegetables and fruits, instead of opting for food supplements rich in vitamin E Bellow and Moore. Vegetable oil, grains and seeds, among others, are also great sources of vitamin E. Vitamin E deficiency is rather unlikely.
However, premature births are ascribed to vitamin E deficiency Bellow and Moore. Individuals that do not sufficient amounts of vegetable oils may run the risk of vitamin E deficiency. People that take their daily vitamin E from food, do not usually run any toxicity-related risk Bellow and Moore. It is important in forming and maintaining bones, by elevating the phosphorous and calcium quantities that are absorbed from the intestine Bellow and Moore. Cell growth is monitored, and the immune system is enforced with vitamin D, which is why children of all people, should have sufficient quantities of vitamin D in their daily dietary intake to have healthy and strong teeth and bones Bellow and Moore.
Dairy products, oily fish and cod liver oil are all rich in vitamin D. The skin also produces vitamin D, in order to shield itself against sunlight Bellow and Moore.
The amounts of recommended vitamin D increase as people get older because vitamin D synthesis usually decrease with age Holick. Rickets and back-skull flattening are symptoms of vitamin D deficiency in children while adults may experience osteomalacia and osteoporosis which both affect the bones Bellow and Moore. Vitamin D deficiency is believed to link with cancer, hypertension and infectious disease, among others.
Supplements should be provided to those at risk, including infants that breast-feed only, people with dark or covered skin, the elderly, and individuals with inflammatory bowel disease Bellow and Moore.
Care should be taken when consuming excessive amounts of vitamin D supplements as they may lead in liver problems, even signs of poisoning Jacobus et. Also, pregnant women are in need of increased amount of vitamins. Individuals of all ages seem to need more of Vitamin A than any other of the other fat-soluble vitamins.
The stored quantities are usually used up by the system when there are no sufficient amounts of water-soluble vitamin sources to feed the system. Riboflavin Rivoflavin is important for energy metabolism and helps metabolize fats, carbohydrates and proteins.
It is found in chicken egg white, dried torula yeast, dried fish and liver meals, among others. Pyridoxine Protein metabolism occurs mainly due to the coenzymic function of pyridoxine.
It also plays a vital role in metabolizing carbohydrates and tryptophan. Pantothenic acid One of the roles of pantothenic acid is to help release energy from food nutrients, assist in acetylation reactions, and function as a key-substance when metabolizing protein, fat and carbohydrate.
It is also present in the synthesis of steroids, cholesterol and fatty acids. It can be found in dried torula yeast, the glandular meals and dried delactose whey, among others. Nicotinic acid The synthesis of cholesterol and fatty acids, as well as tissue oxidation, owe their function to nicotinic acid.
It helps release energy from fats, carbohydrates and proteins and can be found in rice bran, wheat mill run and green leafy vegetables, among others. Biotin Fat and carbohydrates metabolize because of biotin. All tissue reactions that involve carbon dioxide-transfer take place thanks to biotin. There are claims that biotin also plays a role in protein and purine synthesis, but the precise function of biotin in the aforementioned is still not clearly defined.
Folic acid Methyl, formyl, or any other single-carbon unit needs to be transferred, folic acid functions as the coenzyme that helps get one compound conveyed to another. All mushrooms, dark green leafy vegetables and dried brewers grains, among others, are rich in folic acid.
Cyanocobalamin The presence of cyanocobalamin is essential to help maintain the nerve tissue and form red blood cells. It can be found in liver, meat and kidney, among others. Inositol Inositol is responsible for the good function of the skeletal, the brain and heart tissue.
Furthermore, it is believed to contribute to RNA synthesis and the growth of bone marrow cells and the liver, as well as the transportation of cholesterol. It can be found in fish mean and liver, among others. Choline Cell structure is sustained due to the presence of choline. Also, nerve impulses could not have been efficiently transmitted, and lipids could not be transported within the body, unless for choline.
Rapeseed meal, lung meal, and white fish meal are some of the dietary sources that are rich in choline. Ascorbic acid Ascorbic acid is responsible for maintaining all bone tissues, blood vessels, connective tissue and wound tissue untacked.
Folic acid also requires the presence of ascorbic acid for metabolic reasons. Citrus fruits, liver meals, and blackcurrants are in the long list of ascorbic acid-rich dietary sources. The vitamin B complex includes: 1. Thiamine B1 2. Rivoflavin B2 3. Niacin B3 4. Pantothenic Acid B5 5. Biotin B7 7. B12 8. Folic Acid Food containing proteins, such as eggs, fish, dairy products and meat, as well as leafy green vegetables and cereals, are all vitamin B carriers.
Any insufficient amount of any of the vitamin B complex can lead to diseases, such as anemia that is caused by lack of vitamins B6 or B12 Medline Plus. For the purposes of this paper, vitamin B12 will be further researched, in terms of food supplement, absorption in the stomach, action in the body, and deficiency and toxicity effects. In addition, four common diseases related to B12 and their treatment will be introduced and analyzed. What is more, people that feel fatigue and weakness probably have a specific type of anaemia, namely megaloblasticanaemia, because they lack vitamin B12 National Institutes of Health.
It requires a teo-phase procedure, in order for the body to be able to absorb sufficient amounts of vitamin B12 from food intake. To begin with, vitamin B12 that is included in the foods must be separated and enter the blood stream.
This can occur only if vitamin B12 is separated from the protein it is attached. For that reason, hydrochloric acid is produced in the stomach and performs the task already mentioned National Institutes of Health. Then, vitamin B12 is absorbed by the large intestine of the body after it has combined with a stomach-made protein, called intrinsic factor.
There are cases when individuals fail to produce intrinsic factor and suffer from pernicious anaemia; hence, cannot easily absorb vitamin B12 from food supplements or food intake National Institutes of Health.
LifeStage RecommendedAmount Birthto 6 months 0. Vitamin B12 Supplements Animal foods are natural carriers of vitamin B12, and there are alsosome foods that are enriched with vitamin B12, meaning they have been added vitamin B12 while processing so to replace any lost vitamin B12 National Institutes of Health.
Plantfoods do not have any traces of vitamin B12 unless, of course enriched ; which is why people that rely solely on vegan diets may run into vitamin B12 deficiencies due to the gradual depletion of vitamin B12 Cousens. In lactovegetarians, the tissue and blood levels of vitamin B12 are higher, so they usually do not run any vitamin B12 deficiency risk Cousens.
Many people require vitamin B12 supplements, both meat-eaters and vegetarians. Individuals under physical or mental stress are often observed to have B12 depletion and require a B12 shot, and the same usually applies to people that have contracted hepatitis Cousens. Also, there have been cases that people with borderline mental conditions or psychosis, have been benefited from B12 shots Cousens. Indicatively, Dr. Absorption of Vitamin B12 Bound B12 Bacteria, among other microorganisms, are solely responsible for manufacturing vitamin B It is believed that those bacteria live in the digestive tracts of animals usually attached with a protein , soil, and water.
Consequently, when people eat animal foods, they receive vitamin B12 attached with a protein. When the complex of B12 and the protein reaches the stomach, B12 is separated from the protein with the enzymes and acids secreted in the stomach Scalabrino. After that, B12 is again attached to a different protein, namely R-protein and the new complex leaves the stomach and travels all the way to the small intestine Scalabrino. Human body fluids, including saliva, are R- protein carriers Herbert.
Also, R-protein can collect corrinoids, which, when attached to the R-proteins, get in the small intestine and then become separated again from the R-proteins, due to the pancreatic enzymes Herbert. Stomach secretions also have B12 in them; however, apart from that, the stomach is assigned to produce the already mentioned protein called intrinsic factor.
Not all separated corrinoids attach to intrinsic factor. In fact, only cobalamins are carried to the ileum, where they are protected against degradation either digestive, enzymatic or bacterial , by the intrinsic factor Messina.
It starts with B12 attached to proteins 1 , stomach acids separate B12 from proteins 2 , B12 is set free and attaches to R-protein due to gastric cells that produce haptocorrin 3 , until B12 is released to intrinsic factor and travels all the way to the ileum 4.
Then B12 enters blood stream attached to another protein and creates a new complex, called holotranscobalamin, the majority of which are bound to haptocorrins 5. Holotranscobalamin makes sure B12 is delivered to all human body cells 6. As soon as B12 is absorbed in the intestine, it travels to the liver 7 , only to be transferred to the duodenum afterwards 8. Absorption of Vitamin B12 Supplements Unbound B12 Unlike vitamin B12 from foods, B12 in supplements is not protein-bound; hence, the process where the stomach secretes enzymes and acid to separate B12 from a protein is unnecessary.
The only case that stomach acids are required is when an individual has taken B12 tablets that need to be dissolved Markle. Evidence, although preparatory, shows that B12 taken from supplements, when in mega doses, can surpass intrinsic factor defects, and, when mixed with an absorption fortifier, can be absorbed directly from the membranes positioned under the human tongue Markle.
Vitamin B12 helps maintain the good overall health of myelin TNA. Myelin functions as a nerve-cell insulator and helps send electric impulses via the nervous system Hartline and Colman. Without proper function of myelin, the nervous system suffers.
If myelin breaks down, nerve damage occurs and humans experience burning in their limbs, as well as dementia and depression. Vitamin B12 is vital to the central and peripheral nervous system, as well as the bone marrow function Medscape. In other words, an individual may have vitamin B12 deficiency, regardless of the fact they have macrocytosis, or anaemia, or not, which are both conditions that derive from B12 deficiency Lindenbaum et.
Because the exact reasons why vitamin B12 deficiency occurs are not yet determined, it is highly likely that the deficiency is diagnosed late, and, for that reason, it is common within all age groups Lindenbaum et.
Although hematologic symptoms are the most indicative of B12 deficiency, there are cases when other signs neurological and psychiatric come first and may indicate vitamin B12 deficiency Lindenbaum et.
Pernicious anaemia is a serious autoimmune condition that can even lead to deathif left untreated. If, on the other hand, B12 deficiency is identified and treated, there are great chances the blood levels get back to normal.
However, there are times that medication given is not aligned with the doses required to treat anaemia, leaving the nerve cells to continue deteriorating Voet and Voet. Anaemia is incurable; so, it is necessary the individual with anaemia gets continuous treatment.
It is estimated that pernicious anaemia is found in two percent of people older than 60 years Linus Pauling Institute. With the stomach cells destroyed, the required enzymes and acids are not produced, and food-bound vitamin B12 cannot be released.
Studies indicate that there is a genetic tendency and that about a quarter of people with pernicious anaemia have relatives that also have anaemia Linus Pauling Institute. In order to help an individual with pernicious anaemia, vitamin B12 injections are recommended, or, alternatively, the patient can consume high doses of vitamin B12, orally or intramuscular, and allow B12 absorption to occur via passive diffusion Linus Pauling Institute.
Vitamin B12 malabsorption food-bound In food-bound vitamin B12 malabsorption, protein-bound or food-bound vitamin B12 cannot be absorbed and is common among the elderly.
It is believed to be the outcome of the chronic stomach inflammation, called atrophic gastritis Linus Pauling Institute.
Consequently, vitamin B12 absorption is decreased, and anaerobic bacteria find a welcoming environment in the stomach Linus Pauling Institute. Unlike with pernicious anaemia, in vitamin B12 malabsorption, vitamin B12, as found in supplements, is not protein-bound, and, since the intrinsic factor is not damaged, vitamin B12 absorption is not reduced Linus Pauling Institute.
That is the reason people with vitamin B12 malabsorption do not need vitamin B12 in large doses; they only require dietary supplements and foods enriched with B Atrophic gastritis Another cause of vitamin B12 deficiency is atrophic gastritis. The bacteria that cause deficiency are called heliobacter pylori and causes chronic stomach inflammation that may lead to a number of other conditions, including gastric cancer, atrophic gastritis and peptic ulcer disease Linus Pauline Institute.
Also, a diet distinguished by high levels of proteins and the consumption of contaminated meat, fish, or poultry may cause pathogenic bacteria to block B12 uptakes Cousens. Overcooking food and drug intake, including alcohol and tobacco, as well as large doses of vitamin C, and low iron and B6 levels may decrease serum vitamin B12 levels Cousens.
Pregnancy and lactation can lead to vitamin B12 depletion Caousens. Symptomatology of vitamin B12 deficiency In vitamin B12 deficiency, homocysteine levels may increase, and the same applies to the levels of methylmalonic acid Linus Pauline Institute. Despite the increase of the pre-mentioned levels, symptomatology may not be evident in individuals with mild deficiency. Tiredness and fatigue are leading symptoms of B12 deficiency. Cells find it hard to reproduce and function, and the nerve cells are among the first that B12 deficiency affect Cousens.
Print This Page Click to Print. Staying Healthy. Free Healthbeat Signup Get the latest in health news delivered to your inbox! Sign Up. Close Thanks for visiting. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.
I want to get healthier. Close Health Alerts from Harvard Medical School Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Close Stay on top of latest health news from Harvard Medical School. Sign me up. Beta carotene can easily be converted to vitamin A as needed. Essential for vision Lycopene may lower prostate cancer risk.
Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts. Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens.
Many people get too much preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A but not beta carotene can be harmful to bones.
Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function. Pork chops, brown rice, ham, soymilk, watermelons, acorn squash.
Most nutritious foods have some thiamin. Needed for healthy skin, hair, blood, and brain. Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals. Most Americans get enough of this nutrient. Essential for healthy skin, blood cells, brain, and nervous system. Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter.
Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B 6. Helps make lipids fats , neurotransmitters, steroid hormones, and hemoglobin. Wide variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products. Deficiency causes burning feet and other neurologic symptoms.
Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods.
Helps make red blood cells Influences cognitive abilities and immune function. Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons. Many people don't get enough of this nutrient. Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids.
Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA. Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk. Some people, particularly older adults, are deficient in vitamin B 12 because they have trouble absorbing this vitamin from food. Those on a vegan or vegetarian diet often don't get enough B 12 as it's mostly found in animal products. They may need to take supplements. A lack of vitamin B 12 can cause memory loss, dementia, and numbness in the arms and legs.
Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair. Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish. Some is made by bacteria in the gastrointestinal tract. However, it's not clear how much of this the body absorbs.
Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls.
Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system.
M: 90 mg, W: 75 mg Smokers: Add 35 mg. Fruits and fruit juices especially citrus , potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts. Evidence that vitamin C helps reduce colds has not been convincing. Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats. Many foods, especially milk, eggs, liver, salmon, and peanuts. No rmally the body makes small amounts of choline.
But experts don't know whether this amount is enough at certain ages. Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures.
Fortified milk or margarine, fortified cereals, fatty fish. While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climates or don't spend much time in the sun.
Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer's disease.
Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts. Vitamin E does not prevent wrinkles or slow other aging processes. Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer.
Offsets breast cancer risk among women who consume alcohol. Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice. Occasionally, folic acid masks a B 12 deficiency, which can lead to severe neurological complications. That's not a reason to avoid folic acid; just be sure to get enough B Activates proteins and calcium essential to blood clotting.
May help prevent hip fractures. Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables. Intestinal bacteria make a form of vitamin K that accounts for half your requirements. If you take an anticoagulant, keep your vitamin K intake consistent.
Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure. Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale but not spinach or Swiss chard, which have binders that lessen absorption.
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