Glossary Term: Vitamin, Mineral, Nutrients

What is Vitamin B7?

Vitamin B7, also known as biotin, is a water-soluble vitamin that plays a crucial role in various metabolic processes in the human body. It is one of the eight B vitamins, each of which has specific functions related to energy production, cell growth, and the metabolism of fats, carbohydrates, and proteins.

Key Roles and Functions of Vitamin B7:

1. Metabolism of Macronutrients: Biotin is essential for the body’s ability to convert fats, proteins, and carbohydrates from food into energy. It acts as a coenzyme for carboxylase enzymes, which are involved in key steps of metabolism.
2. Hair, Skin, and Nail Health: Biotin is widely known for promoting healthy hair, skin, and nails. Deficiency in biotin may lead to thinning hair, brittle nails, and skin rashes.
3. Gene Regulation: Biotin is involved in the regulation of gene expression, particularly in the synthesis of certain proteins.
4. Nervous System Support: It supports the proper functioning of the nervous system and plays a role in maintaining cognitive function.

Sources of Vitamin B7:

Biotin can be found in a variety of foods, and most people get enough of this vitamin from their diet. Some good sources of biotin include:

• Egg yolks
• Nuts and seeds (e.g., almonds, sunflower seeds)
• Legumes (e.g., peanuts, soybeans)
• Whole grains (e.g., oats, wheat germ)
• Meat (e.g., liver, pork, chicken)
• Fish
• Dairy products (e.g., milk, cheese)
• Vegetables (e.g., spinach, broccoli, sweet potatoes)

Biotin Deficiency:

Deficiency in biotin is relatively rare because it is found in many commonly consumed foods and the body requires only small amounts. However, certain groups may be at risk, including:

• Pregnant and breastfeeding women
• People with malabsorption issues
• Those on long-term anticonvulsant medications
• Individuals who consume raw egg whites regularly (raw egg whites contain avidin, a protein that binds to biotin and inhibits its absorption)

Symptoms of Biotin Deficiency:

• Thinning hair or hair loss
• Skin rashes (especially around the eyes, nose, and mouth)
• Brittle nails
• Conjunctivitis
• Neurological symptoms (fatigue, depression, numbness, tingling)

Recommended Daily Intake:

The recommended daily intake of biotin varies depending on age, sex, and life stage. In general, the adequate intake (AI) for adults is around 30-35 micrograms (mcg) per day. Pregnant and breastfeeding women may require slightly higher amounts.

Biotin as a Supplement:

Biotin is commonly found in multivitamins and B-complex vitamin supplements. It is also marketed as a standalone supplement, often promoted for improving hair, skin, and nail health. However, it’s important to note that taking biotin in very high doses is generally not necessary unless prescribed by a healthcare provider.

Conclusion:

Vitamin B7 (biotin) is vital for supporting metabolism, hair, skin, and nail health, as well as maintaining proper nervous system function. While deficiency is rare, ensuring adequate intake through a balanced diet or supplements (if necessary) can help maintain overall health.

What is Vitamin B6?

Vitamin B6, also known as pyridoxine, is one of the eight essential B vitamins that play a key role in maintaining overall health. It is a water-soluble vitamin, meaning the body does not store it, so a consistent intake from food or supplements is necessary. Vitamin B6 is involved in numerous biological functions that are vital for maintaining a healthy body.

Functions of Vitamin B6

Vitamin B6 is crucial for several important bodily functions, including:

1. Protein, Fat, and Carbohydrate Metabolism: It helps the body convert food into energy by assisting enzymes that break down proteins, fats, and carbohydrates.
2. Brain Health and Nervous System Function: Vitamin B6 supports the production of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are important for mood regulation, cognitive function, and mental health.
3. Hemoglobin Production: It plays a role in the formation of hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
4. Immune System Support: Vitamin B6 supports biochemical reactions in the immune system, helping the body fend off infections.
5. Hormonal Balance: It contributes to the production of hormones and helps regulate important aspects of hormone balance, particularly in women.
6. Cognitive Development: Vitamin B6 is important for brain development and function, especially during pregnancy and infancy.

Sources of Vitamin B6

Vitamin B6 can be found in a variety of food sources:

• Meat: Chicken, turkey, beef, and pork
• Fish: Salmon, tuna, and cod
• Vegetables: Potatoes, spinach, and carrots
• Fruits: Bananas and avocados
• Whole grains: Brown rice, oatmeal, and wheat germ
• Nuts and seeds: Sunflower seeds and peanuts
• Legumes: Chickpeas and lentils

Recommended Daily Intake

The recommended daily intake (RDI) of Vitamin B6 varies depending on age, gender, and life stage. Below are the general guidelines:

• Adults (19-50 years): 1.3 mg/day
• Men (51+ years): 1.7 mg/day
• Women (51+ years): 1.5 mg/day
• Pregnant women: 1.9 mg/day
• Breastfeeding women: 2.0 mg/day

Deficiency Symptoms

A deficiency in Vitamin B6 can lead to a variety of health issues, including:

• Anemia
• Depression, irritability, and confusion
• Weakened immune function
• Dermatitis and other skin conditions
• Neurological symptoms such as tingling or numbness in hands and feet

Toxicity

Although Vitamin B6 is water-soluble, excessive intake (usually from supplements) can cause nerve damage and other health issues. The tolerable upper intake level (UL) for adults is set at 100 mg/day. Symptoms of toxicity include:

• Nerve damage
• Painful skin lesions
• Sensitivity to sunlight
• Nausea

Conclusion

Vitamin B6 is an essential nutrient with a wide range of biological functions, from energy metabolism to brain health. Including a variety of B6-rich foods in your diet is important for maintaining good health, and supplements may be necessary for those at risk of deficiency. As with any nutrient, balance is key—too little can cause health issues, but too much can also be harmful.

What is Vitamin E?

Vitamin E is a group of fat-soluble compounds that have antioxidant properties and are essential for maintaining overall health. It exists in eight chemical forms, but alpha-tocopherol is the most active form in humans. Vitamin E plays a critical role in protecting cells from oxidative stress, supporting immune function, and promoting skin health.

Key Functions of Vitamin E

1. Antioxidant: Vitamin E protects cells from damage caused by free radicals, which are harmful molecules produced during metabolism or exposure to environmental stressors like pollution and UV rays.
2. Immune System Support: It helps in maintaining a healthy immune system, enhancing the body’s ability to fight infections and diseases.
3. Skin Health: Vitamin E promotes healthy skin, aids in wound healing, and may help reduce the signs of aging.
4. Heart Health: By preventing the oxidation of low-density lipoprotein (LDL) cholesterol, Vitamin E may help reduce the risk of cardiovascular diseases.
5. Eye Health: It is believed to play a protective role in preventing age-related macular degeneration (AMD) and cataracts.

Dietary Sources of Vitamin E

Vitamin E is found naturally in several food sources, particularly in plant-based oils, nuts, seeds, and green leafy vegetables. Some examples include:

• Nuts and Seeds: Almonds, sunflower seeds, hazelnuts
• Vegetable Oils: Sunflower oil, safflower oil, olive oil
• Green Leafy Vegetables: Spinach, kale, broccoli
• Fortified Foods: Certain cereals and juices

Recommended Daily Allowance (RDA)

The RDA for Vitamin E varies by age, gender, and life stage. For adults, the recommended intake is approximately 15 mg/day (22.4 IU).

Deficiency and Toxicity

• Deficiency: Vitamin E deficiency is rare but can occur in individuals with certain health conditions such as fat malabsorption disorders. Symptoms may include muscle weakness, vision problems, and compromised immune function.
• Toxicity: Since Vitamin E is fat-soluble, it can accumulate in the body. Excess intake, usually through supplements, can lead to toxicity, causing symptoms like nausea, fatigue, and even an increased risk of bleeding due to its anticoagulant effect.

Conclusion

Vitamin E is an essential nutrient that supports numerous bodily functions, especially in protecting cells from oxidative damage. While deficiencies are uncommon, ensuring adequate intake through a balanced diet rich in nuts, seeds, and leafy greens can help maintain optimal health. However, it’s best to avoid excessive supplementation unless recommended by a healthcare provider.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that plays a crucial role in maintaining overall health, particularly in regulating calcium and phosphorus levels in the body, which are essential for healthy bone formation. It is often referred to as the “sunshine vitamin” because your body can produce it when your skin is exposed to sunlight. There are two main forms of vitamin D:

1. Vitamin D2 (Ergocalciferol): Found in some plant-based foods and fortified products.
2. Vitamin D3 (Cholecalciferol): Produced by the skin when exposed to sunlight and found in animal-based foods and supplements.

Key Functions of Vitamin D

1. Bone Health: Vitamin D helps your body absorb calcium from food, which is essential for developing and maintaining strong bones and teeth. A deficiency can lead to conditions like rickets in children and osteomalacia or osteoporosis in adults.
2. Immune System Support: It enhances the pathogen-fighting effects of monocytes and macrophages (types of white blood cells) and decreases inflammation, boosting your immune system.
3. Mood Regulation: Some studies suggest a link between low vitamin D levels and mood disorders like depression, although more research is needed.
4. Muscle Function: It supports muscle function by helping with calcium absorption, which is critical for muscle contraction.
5. Cardiovascular Health: Some research suggests that vitamin D may help regulate blood pressure and reduce the risk of heart disease.

Sources of Vitamin D

1. Sunlight: Skin exposure to UVB rays from the sun is the most natural way to get vitamin D. About 10-30 minutes of midday sun exposure several times a week can typically provide adequate amounts for most people.
2. Food Sources:

• Fatty fish (salmon, mackerel, sardines)
• Fortified dairy products and plant-based milk alternatives
• Egg yolks
• Cod liver oil
• Fortified cereals

1. Supplements: Vitamin D supplements are commonly available as D2 or D3. Most experts recommend D3 supplements as they are more effective at raising overall vitamin D levels in the body.

Recommended Daily Intake

• Infants (0-12 months): 400 IU (10 mcg)
• Children (1-18 years): 600 IU (15 mcg)
• Adults (19-70 years): 600 IU (15 mcg)
• Adults over 70 years: 800 IU (20 mcg)
• Pregnant/Breastfeeding Women: 600 IU (15 mcg)

Vitamin D Deficiency

A deficiency in vitamin D can lead to:

• Rickets in children: A condition that causes soft, weak bones.
• Osteomalacia in adults: Softening of the bones, leading to pain and muscle weakness.
• Osteoporosis: Brittle bones that are more prone to fractures.
• Weakened immunity, fatigue, and mood issues.

Risk factors for deficiency include living in areas with limited sunlight, having darker skin (which reduces UVB absorption), using sunscreen excessively, or having conditions that affect absorption (e.g., Crohn’s disease).

Conclusion

Vitamin D is essential for bone health, immune function, and overall well-being. While the sun is a significant source, many people may need to obtain it through dietary sources or supplements, especially in regions with limited sunlight or for those with specific health conditions.

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in maintaining overall health. It is essential for various bodily functions, including:

Key Functions of Vitamin C:

1. Antioxidant: Vitamin C acts as a powerful antioxidant, helping to protect cells from damage caused by free radicals, which are unstable molecules that can contribute to aging and diseases like cancer and heart disease.
2. Collagen Formation: It is vital for the synthesis of collagen, a protein that helps maintain the integrity of skin, cartilage, tendons, ligaments, and blood vessels. Collagen is also important for wound healing.
3. Immune System Support: Vitamin C supports the immune system by enhancing the function of immune cells and improving the body’s ability to fight infections.
4. Improves Iron Absorption: It helps increase the absorption of non-heme iron (the type of iron found in plant-based foods), which is important for preventing iron-deficiency anemia.
5. Neurotransmitter Synthesis: Vitamin C is involved in the production of certain neurotransmitters, such as norepinephrine, which is important for brain function and mood regulation.

Dietary Sources of Vitamin C:

Since the body cannot produce or store vitamin C, it must be consumed regularly through diet. Common sources include:

• Citrus fruits (oranges, lemons, grapefruits)
• Berries (strawberries, blueberries, blackcurrants)
• Kiwi fruit
• Bell peppers
• Broccoli
• Spinach
• Tomatoes
• Potatoes

Recommended Daily Intake:

The recommended daily intake of vitamin C varies based on age, sex, and life stage:

• Adult men: 90 mg/day
• Adult women: 75 mg/day
• Smokers: Require 35 mg/day more than non-smokers due to increased oxidative stress.

Deficiency:

A deficiency in vitamin C can lead to scurvy, a condition characterized by fatigue, gum disease, joint pain, and poor wound healing. Scurvy is rare today but can occur if someone consumes very little or no vitamin C for an extended period.

Supplementation:

Vitamin C is available in supplements, but most people can meet their needs through a balanced diet. High doses from supplements (above 2,000 mg/day) may cause side effects like diarrhea, nausea, and gastrointestinal discomfort.

Conclusion:

Vitamin C is a vital nutrient that supports many aspects of health, from boosting immunity to promoting healthy skin and tissue repair. Getting enough vitamin C from a varied diet rich in fruits and vegetables is key to maintaining good health.

What is Vitamin B12?

Vitamin B12 (also known as cobalamin) is an essential water-soluble vitamin that plays a crucial role in various bodily functions, particularly in the brain, nervous system, and blood formation. It is one of eight B vitamins and is unique because it contains the mineral cobalt, which gives it its name.

Key Functions of Vitamin B12:

1. Red Blood Cell Production: Vitamin B12 is vital for the formation of red blood cells. A deficiency can lead to anemia, where the body doesn’t produce enough healthy red blood cells to carry oxygen efficiently.
2. Nervous System Health: It helps in the maintenance of the myelin sheath that surrounds and protects nerves. This is essential for proper nerve function and communication between the brain and different body parts.
3. DNA Synthesis: Vitamin B12 is essential for the synthesis of DNA, the genetic material in every cell. This makes it particularly important for cell division and growth.
4. Energy Production: It helps the body convert fats, proteins, and carbohydrates into energy.

Sources of Vitamin B12:

Vitamin B12 is naturally found in animal-based foods, as it is produced by microorganisms in the gut of animals. Some rich dietary sources include:

• Meat (especially liver)
• Fish and shellfish
• Dairy products (milk, cheese, yogurt)
• Eggs
• Fortified foods like cereals and plant-based milk (for vegetarians and vegans)

Deficiency Symptoms:

A deficiency in vitamin B12 can lead to a variety of health issues, including:

• Fatigue and weakness
• Anemia (specifically megaloblastic anemia)
• Neurological issues (numbness, tingling in the hands and feet, memory problems)
• Mood disturbances (such as depression or irritability)
• Difficulty walking (due to nerve damage)

Who is at Risk for Deficiency?

• Vegans and Vegetarians: Since B12 is primarily found in animal products, those who follow a plant-based diet may have a higher risk of deficiency unless they consume fortified foods or take supplements.
• Older Adults: As people age, the ability to absorb vitamin B12 from food decreases.
• People with digestive disorders (e.g., Crohn’s disease or celiac disease) or those who have had gastrointestinal surgery may also struggle to absorb enough B12.

Recommended Intake:

The recommended daily intake of vitamin B12 varies by age and condition, but for most adults, it is about 2.4 micrograms per day. Pregnant and breastfeeding women may require slightly higher amounts.

Supplementation:

For individuals who are unable to get enough B12 from their diet, supplementation may be necessary. Vitamin B12 supplements come in various forms, including:

• Oral tablets
• Sublingual (under the tongue) forms
• Injections (typically for individuals with severe absorption issues)

Conclusion:

Vitamin B12 is essential for maintaining good health, particularly for the nervous system, energy production, and blood formation. Ensuring that you get enough of this vital nutrient from diet or supplements is crucial, especially if you are in a high-risk group for deficiency.

Vitamin K is a fat-soluble vitamin that plays a crucial role in several important bodily functions, particularly blood clotting and bone health. Here’s a breakdown of its key aspects:

Types of Vitamin K

There are two main types of vitamin K:

1. Vitamin K1 (Phylloquinone):

• Found primarily in green leafy vegetables such as spinach, kale, and broccoli.
• Plays a major role in blood clotting by activating proteins that allow blood to coagulate, preventing excessive bleeding.

1. Vitamin K2 (Menaquinone):

• Found in animal-based and fermented foods like meat, cheese, and natto (fermented soybeans).
• Important for bone and cardiovascular health, as it helps regulate calcium deposition — directing calcium to the bones and away from the arteries.

Functions of Vitamin K

1. Blood Clotting:
   Vitamin K is essential for the synthesis of proteins involved in blood coagulation (clotting), such as prothrombin. Without sufficient vitamin K, the body would be unable to properly form clots, leading to excessive bleeding.
2. Bone Health:
   Vitamin K is involved in activating osteocalcin, a protein that binds calcium to the bone matrix, contributing to strong, healthy bones. Vitamin K2 is particularly significant in this role.
3. Heart Health:
   Vitamin K2 helps prevent the calcification of arteries and other soft tissues, which can reduce the risk of heart disease.

Sources of Vitamin K

• Vitamin K1:
• Leafy greens (e.g., kale, spinach, collard greens)
• Broccoli, Brussels sprouts
• Green beans
• Vitamin K2:
• Fermented foods (e.g., natto)
• Animal-based products (e.g., liver, meat, eggs, dairy)
• Cheese

Recommended Intake

The recommended daily intake of vitamin K varies by age, gender, and life stage. For adults, the general guidelines are:

• Men: 120 micrograms (mcg) per day
• Women: 90 mcg per day

Deficiency

Vitamin K deficiency is rare in adults but can occur in people with specific conditions like malabsorption disorders or those taking certain medications (such as blood thinners). Symptoms of deficiency include:

• Excessive bleeding or bruising
• Slow wound healing
• Weak bones

Supplementation

Most people get enough vitamin K from their diet, but in some cases, supplements may be recommended, particularly for individuals at risk for osteoporosis or heart disease. However, supplementation should be done under medical supervision, especially for those taking blood-thinning medications, as vitamin K can interfere with these treatments.

In summary, vitamin K is essential for blood clotting and bone health, with different types (K1 and K2) contributing to various functions in the body. Maintaining an adequate intake through diet or supplements can support overall health.