VITAMIN Antiox A C E E Produc B vitamins Bone health A D K Blood health folate B12 K Coenzymes B vitamins OTHER NAMES Water sol B vitamins thiamin ribo niacin biotin PA B6 folate B12 vitamin C Vitamin C Ascorbic acid FOOD SOURCES RDA Fat sol A D E K Fruits and vegetables potatoes 35mg d Men 90 mg d Wome n 75 mg d FUNCTIONS DEFICIENCIES OTHER FACTS Antioxidant defends against free radicals protects tiss From oxidative stress disease prevention enhances iron absorption cofactor in collagen formation cofactor in other reactions disease prevention prevention and treatment of comm cold Regeneration of methionine Syn of DNA Syn of RNA Maintains protects nerve fibers bone cell metab digestion absorption Coenz THF convert vit B12 to coenz form synth DNA regenerate Methionine from homocysteine gums bleed easily around teeth capillaries under skin break spontaneously scurvy brown rough skin hysteria depression sudden death Toxicity diarrhea GI distress UL 2000mg d Interference w medical regimens false positives w urine tests Vulnerable to heat and oxygen Used as antioxidant by food manufacturers vegan diets B12 in animal foods primarily anemia of folate deficiency symptoms fatigue degen of nerves impairs cell division and protein synthesis red BC and GI tract cells falter anemia macrocytic or megaloblastic large GI tract deterioration primary defic inadequate intakes infants goat milk Secondary impaired absorption Toxicity naturally occurring from food sources none fortified foods or supplements UL has been established heat and oxidation destroy it increased need during pregnancy neural tube defects brain spinal cord devel mega doses will mask a vitamin B12 deficiency heart disease and cancer Stored in muscle B12 cobalamin 2 4 microg rams d Exclusively from animal products fish and milk too inadequate absorption lack of hydrochloric acid or intrinsic factor Toxicity No adverse effects no UL Destruction Microwave cooking Folate 400 microg rams d 4 mg Fortified grain leafy greens legumes liver citrus fruits juices B6 Pyridoxal 1 3 Potatoes Conv of coenz scaly dermatitis
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