Vitamins

Anggun Rindang Cempaka, S.Gz, MS, RD.

Basic Nutrition - 2021
 Outlines

1) Definition and characteristics of

vitamin
2) Metabolic functions of vitamin
3) Classification of vitamins
✓ Main functions
✓ Daily needs
✓ Sources of vitamin
✓ Toxicity and deficiency of vitamins

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Definition

The term of Vitamins came to describe

chemical substances in foods that perform
specific functions in the body

Characteristic of vitamins:
❖ Organic compounds distinct from fats, carbohydrates, and proteins
❖ Natural components of foods; usually present in minute amounts
❖ Not synthesized by the body in adequate amounts to meet normal physiologic needs
❖ Do not provide energy but essential (also usually in minute amounts) for normal
physiologic function (i.e., maintenance, growth, development, and reproduction)
❖ Cause a specific deficiency syndrome by their absence or insufficiency

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Metabolic Functions

1. Structural components and membrane stabilizers

2. Hydrogen (H+) and electron donors and acceptors
3. Hormones
4. Coenzymes
✓ Chemical substances that activate enzyme
✓ require in metabolism process in the body

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 Classification

Fat-soluble vitamins

❖ Must be transported with dietary lipid

❖ Tend to be found in the lipid portions of the cell such as membranes and
lipid droplets
❖ Are stored in fat tissues and liver in human body
❖ Storage can be sizable and last from months to years when intake is low.
❖ Excreted with the feces via enterohepatic circulation
❖Including vitamin A, D, E, K

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 Classification

Fat-soluble vitamins
❖ Transported by carriers
❖ Not stored in appreciable amounts (limited storage) in the body and run
❖ Are
out absorbed passively
within a few weeksandto amust be transported
few months withbecomes
after intake dietary lipid
inadequate
❖ Tend to be
(except forfound in B12)
vitamin the lipid portions of the cell such as membranes and
❖ lipid droplets
Excreted in the urine
❖ stored in the body’s fat tissues and the liver. These stores can be sizable
❖ Including:
and last from months to years when intake is low.
✓ Vitamin B: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic
❖ Excreted with the feces via enterohepatic circulation
acid (B5), biotin, pyridoxine (B6), folate (B9), cobalamin (B12)
❖ Vitamin A, D, E, K
✓ Vitamin C (ascorbic acid)

Water-soluble vitamins
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FAT SOLUBLE
VITAMINS

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VITAMIN A

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 Vitamin A (Retinoids)

Animal Product Plants

❖ Three preformed compounds that exhibit ❖ Carotenoids → The most important is
metabolic activity : B-carotene
• Retinol
• Retinal or retinaldehyde ❖ Beta-carotene is a vitamin A precursor
• Retinoic acid or “provitamin” → It functions as an
antioxidant
❖ Stored retinol is often esterified to a fatty
acid called retinyl-palmitate → usually ❖ The amount of vitamin A available
found complexed with proteins in foods → from dietary carotenoids depends on
active forms of vitamin A how well they are absorbed and how
efficiently they are converted to retinol

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Main Functions

1. Needed for the formation and maintenance of:

✓ Cornea, epithelial cells, mucous membranes, skin
✓ Bone development and tooth growth
✓ Normal reproduction and immunity function

2. Needed for vision

✓ Retinal is a structural component of the visual pigments of the rod and
cone cells of the retina and is essential to photoreception

3. Systemic functions
✓ Vitamin A (specifically, retinoic acid) acts as a hormone to affect gene
expression
✓ Stimulation or inhibition of transcription of specific genes, thus affecting
protein synthesis and many body processes

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 Daily Needs

Women: Men: Upper Limit:

700 mcg* 900 mcg* 3000 mcg
*1 mcg retinol equivalent = 5 IU vitamin A or 3.6 mcg beta-carotene

Food Sources
❖Retinol: Liver, eggs, milk and milk products
(butter, margarine, cheese), ready-to-eat cereals

❖Beta-carotene: dark green leafy and deep

yellow/orange vegetables

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 Deficiency & Toxicity

❖ Increased susceptibility to ❖ Hypervitamosis A → acute doses of

infection, increased incidence 500,000 IU, or long-term intake of
and severity of infection 50,000 IU per day; Nausea, irritability,
blurred vision, weakness
❖ Impaired vision → night
blindness, xerophthalmia, ❖ Increased pressure in the skull,
keratinization headache
❖ Inability to see in dim light ❖ Reduce bone mineral density
❖ Liver damage
❖ Hair loss, dry skin
❖ Birth defects

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VITAMIN D

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 Vitamin D (Calciferol)

Cholecalciferol (Vit D3) Ergocalciferol (Vit D2)

❖ Precursor of vitamin D from lipids of ❖ Precursor of vitamin D from plants
animals
❖ largely human-made and added to
❖ Synthesized in the skin and contained foods
in the diet from animal-based foods

Inactive form of Vitamin D

❖ Vitamin D is manufactured from cholesterol in cells beneath the surface of the
skin upon exposure of the skin to sunlight
❖ Absorbed with lipids into the intestine by passive diffusion → little vitamin D
is stored in the liver
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Regulation of Vitamin D

Vitamin D is an inactive prohormone

therefore must be activated first

Vitamin D ingested through foods

and supplements → absorbed by
small intestines and carried to the
liver via the bloodstream.
25-hydroxylase
Circulating form: 25-(OH)D3
1α-hydroxylase

The most active form: 1,25-(OH)2D3

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(Institute of Medicine, 2011)
Main Functions

1. Calcitriol interaction with cell membrane receptors and nuclear

vitamin D receptor (VDR) proteins to affect gene transcription
in a wide variety of tissue
2. Maintenance of calcium and phosphorus homeostasis in the
intestines and bone, and maintenance their utilization in bone
and teeth formation, nerve and muscle activity
3. Inhibits inflammation

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 Daily Needs
Women: Men:
5 mcg 5 mcg
Upper Limit:
(200 IU) (200 IU) 50 mcg (2000 IU)

Food Sources
✓ Sunshine, dietary supplement
✓ Vitamin D–fortified foods: milk and margarine,
breads and cereals
✓ Butter, Eggs yolk
✓ Fatty fish, fish liver oil
✓ Mushrooms
✓ Milk products such as cheese and yogurt 17
 Deficiency & Toxicity

✓ Weak, deformed bones ✓ Mental retardation in young children

(children), osteomalacia ✓ Abnormal bone growth and formation
✓ Loss of calcium from bones ✓ Nausea, diarrhea, irritability, weight loss
(adults), osteoporosis
✓ Calcium imbalance:
✓ Increased risk of heart ✓ Calcification of soft tissue and formation
of stones)
disease, type 1 diabetes,
✓ Deposition of calcium in organs such as
metabolic syndrome, and the kidneys, liver, and heart
other inflammatory diseases
✓ Toxicity possible with long-term dose
levels over 10,000 IU per day

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VITAMIN E

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Vitamin E (Tocopherol)

Fundamental role: Tocopherols

Protecting the body against the damaging
effects of reactive oxygen species Tocotrienols

❖ Vitamin E is destroyed by exposure to oxygen and heat

❖ Oils naturally contain vitamin E to protect the fat from breakdown
due to free radicals
❖ Eight forms of vitamin E exist, and each has different antioxidant
strengths
❖ Natural form is better absorbed than synthetic form

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Main Functions

1. Acts as a Lipid-soluble antioxidant, prevents damage to cell

membranes in blood cells, lungs, and other tissues by
repairing damage caused by free radicals
2. Protects unsaturated phospholipids of the membrane from
oxidative degradation
3. Reduces oxidation of LDL cholesterol
4. Free radical scavenging (antioxidants defense system) → by
donating a hydrogen to them

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 Daily Needs

Women: Men: Upper Limit:

15 mg 15 mg 1000 mg

Food Sources
✓ Oils and fats
✓ Salad dressings, mayonnaise, margarine,
shortening, butter
✓ Whole grains, wheat germ
✓ Leafy, green vegetables, tomatoes
✓ Nuts and seeds
✓ Eggs 22
 Deficiency & Toxicity

✓ Muscle loss, nerve ✓ Intakes of up to 800 IU per day are

damage unrelated to toxic side effects;
✓ Erythrocyte hemolysis, over 800 IU per day may increase
Anemia bleeding (blood-clotting time)
✓ Weakness ✓ Avoid supplement use if aspirin,
✓ Many adults may have anticoagulants, or fish oil
non-optimal blood levels supplements are taken regularly

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VITAMIN K

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 Vitamin K

synthesized by green plants Phylloquinones (K1)

synthesized by bacteria Menaquinones (K2)

twice as potent biologically as Synthetic Menadione (K3)
vitamin K1 and K2

❖ Vitamin K is produced by bacteria in the gut; part of our vitamin

K supply comes from these bacteria
❖ Newborns are given a vitamin K injection because they have
“sterile” guts and consequently no vitamin K–producing
bacteria
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Main Functions

1. Synthesis of blood-clotting proteins and bone protein

✓ blood clotting – conversion of thrombin, fibrin, etc.
✓ bone formation – GLA bind Calcium
2. Regulation of multiple enzymes systems in spingolipid
metabolism in the brain

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 Daily Needs

Women: Men: Upper Limit:

90 mcg 120 mcg unknown?

Food Sources
✓ Synthesized in the body by GI bacteria
✓ Leafy, green vegetables
✓ Grain products

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 Deficiency & Toxicity

✓ Deficiency is rare; may be ✓ Toxicity is a problem only when

induced by the long-term synthetic forms of vitamin K are
use (months or more) of taken in excessive amounts; that
antibiotics may cause liver disease
✓ Hemorrhage
✓ Bleeding, bruises
✓ Decreased calcium in
bones

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 WATER
SOLUBLE
VITAMINS

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VITAMIN B

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Vitamin B1 (Thiamin)

Main Functions
1. Plays essential roles in energy metabolism and neural function
2. A coenzyme in the metabolism of carbohydrates, alcohol, and
some amino acids
3. Required for the growth and maintenance of nerve and
muscle tissues
4. Required for normal appetite

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 Daily Needs

Women: Men: Upper Limit:

1.1 mg 1.2 mg unknown?

Food Sources
✓ Grains and grain products (cereals, rice, pasta, bread)
✓ Ready-to-eat cereals
✓ Pork and ham, liver
✓ Milk, cheese, yogurt
✓ Dried beans and nuts
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 Deficiency & Toxicity

✓ Beri-beri (muscle wasting or ✓ None reported

edema) ✓ High intakes of thiamin are
✓ Fatigue, muscular weakness rapidly excreted by the kidneys.
✓ Nerve disorders, mental
confusion, apathy ✓ Oral doses of 500 mg/day or less
✓ Impaired growth are considered safe.
✓ Swelling
✓ Heart irregularity and failure

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Vitamin B2 (Riboflavin)

Main Functions
1. Essential as part of coenzyme FAD and FMN in energy
metabolism
2. Coenzyme involved in energy metabolism of carbohydrates,
proteins, and fats
3. Coenzyme function in cell division
4. Promotes growth and tissue repair, and normal vision
5. Supports antioxidant protection

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 Daily Needs

Women: Men: Upper Limit:

1.1 mg 1.3 mg unknown?

Food Sources
✓ Milk, yogurt, cheese
✓ Grains and grain products (cereals, rice, pasta, bread)
✓ Liver, poultry, fish, beef
✓ Eggs

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 Deficiency & Toxicity

✓ Reddened lips, cracks at ✓ None reported

both corners of the mouth ✓ High doses are rapidly excreted
✓ Mouth, skin, and eyelid by the kidneys
inflammation
✓ Fatigue

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 Vitamin B3 (Niacin)

Main Functions
1. Part of coenzyme NAD and NADP involved in energy production
and metabolism
2. Coenzyme required for the synthesis of body fats
3. Helps maintain normal nervous system functions

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 Daily Needs

Women: Men: Upper Limit:

14 mg 16 mg 35 mg

Food Sources
✓ Meats (all types)
✓ Grains and grain products (cereals, rice, pasta, bread)
✓ Dried beans and nuts; potatoes
✓ Milk, cheese, yogurt
✓ Ready-to-eat cereals
✓ Coffee
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 Deficiency & Toxicity

✓ Skin disorders (dermatitis) ✓ Headache, cramps, rapid

heartbeat, nausea, diarrhea
✓ Nervous and mental
disorders (dementia) ✓ Decreased liver function with
doses above 0.5 g per day
✓ Diarrhea, indigestion
✓ Fatigue

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Vitamin B5 (Pantothenic Acid)

Main Functions
1. Coenzyme involved in energy productions and metabolism
of carbohydrates and fats
2. Coenzyme in protein metabolism

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 Daily Needs

Women: Men: Upper Limit:

5 mg 5 mg unknown?

Food Sources
✓ Meats
✓ Grains
✓ Vegetables and fruits
✓ Milk

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 Deficiency & Toxicity

✓ Fatigue, sleep disturbances ✓ None reported

✓ Impaired coordination ✓ Excesses are rapidly excreted
✓ Vomiting, nausea

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Vitamin B6 (Pyridoxine)

Pyridoxine (PN) Pyridoxal (PL) Pyridoxamine (PM)

converted to the metabolically active coenzyme form Pyridoxal Phosphate (PLP)

Main Functions
1. Coenzyme involved in amino acid, glucose, and fatty acid
metabolism and neuro transmitter synthesis
2. Coenzyme in the conversion of tryptophan to niacin
3. Required for normal red blood cell formation
4. Required for the synthesis of lipids in the nervous and immune
systems 43
 Daily Needs

Women: Men: Upper Limit:

1.3 mg 1.3 mg 100 mg

Food Sources
✓ Oatmeal, bread, breakfast cereals; milk
✓ Bananas, avocados, tomatoes, potatoes
✓ Chicken, liver, meats (all types)
✓ Dried beans; Green and leafy vegetables

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 Deficiency & Toxicity

✓ Irritability, depression ✓ Bone pain, loss of feeling in

fingers and toes
✓ Convulsions, twitching
✓ Muscular weakness, numbness,
✓ Muscular weakness
loss of balance (mimicking
✓ Dermatitis near the eyes multiple sclerosis)
✓ Anemia
✓ Kidney stones

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 Vitamin B7 (Biotin)

Main Functions
Required by enzymes involved in fat, protein, and glycogen
metabolism

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 Daily Needs

Women: Men: Upper Limit:

30 mcg 30 mcg unknown?

Food Sources
✓ Grain and cereal products
✓ Meats, dried beans, cooked eggs
✓ Vegetables

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 Deficiency & Toxicity

✓ Neurological disturbance: ✓ None reported

seizures, vision problems ✓ Excesses are rapidly excreted
✓ Hearing loss
✓ Weakness
✓ Skin rash

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 Vitamin B9 (Folate)

Main Functions
1. Required for the conversion of homocysteine to methionine
2. Methyl (CH3) group donor and coenzyme in DNA synthesis,
gene expression and regulation
3. Required for the normal formation of red blood and other cells

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 Daily Needs

Women: Men: Upper Limit:

400 mcg 400 mcg 1000 mcg

Food Sources
✓ Fortified, refined grain products (bread, flour, pasta)
✓ Ready-to-eat cereals
✓ Dark green, leafy vegetables (spinach, collards, romaine)
✓ Broccoli, brussels sprouts
✓ Oranges, bananas, grapefruit
✓ Milk, cheese, yogurt
✓ Dried beans 50
 Deficiency & Toxicity

✓ Megaloblastic cells and anemia ✓ May cover up signs of vitamin

✓ Diarrhea, weakness, irritability,
B12 deficiency (pernicious
paranoid behavior anemia)
✓ Red, sore tongue
✓ Increased blood homocysteine
levels
✓ Neural tube defects, low
birthweight and preterm
delivery (in pregnancy)

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Vitamin B12 (Cobalamin)

Main Functions
1. Play important roles in the metabolism of propionate and
amino acids → essential for normal metabolism of all cells
2. Coenzyme involved in the synthesis of DNA, RNA, and myelin
3. Required for the conversion of homocysteine to methionine
4. Needed for normal red blood cell development

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 Daily Needs

Women: Men: Upper Limit:

2.4 mcg 2.4 mcg unknown?

Food Sources
✓ Animal products such as beef, lamb, liver, clams, crab, fish,
poultry, eggs
✓ Milk and milk products
✓ Ready-to-eat cereals

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 Deficiency & Toxicity

✓ Neurological disorders ✓ None reported

(nervousness, tingling ✓ Excess vitamin B12 is rapidly
sensations, brain excreted by the kidneys or is not
degeneration) absorbed into the bloodstream
✓ Pernicious anemia
✓ Increased blood
homocysteine levels
✓ Fatigue

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VITAMIN C

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 Vitamin C

❖ Can be synthesized from glucose and galactose by plants and most animals
or absorption from the diet by active transport and passive diffusion
❖ Transport form in the plasma: ascorbic acid
❖ The oxidized form, dehydroascorbic acid, is better absorbed than “ascorbate
or ascorbic acid” form → 80-90% absorb efficiently at low intakes (<1 gr)
❖ The vitamin is concentrated primarily as dehydroascorbic acid in many vital
organs, particularly the adrenals, brain, and eye
❖ Easily destroyed by heat and exposure to air

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Main Functions

1. Oxidation-reduction reactions → vitamin C acts as a reducing

agent in collagen and carnitine synthesis
2. Required for collagen, neurotransmitters and steroid hormone
synthesis
3. Acts as an antioxidant; protects LDL, cholesterol, eye tissues,
sperm proteins, DNA, and lipids against oxidation
4. Required for the conversion of Fe2+ to Fe3+

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 Daily Needs

Women: Men: Upper Limit:

75 mg 90 mg 2000 mg
Need increases among smokers (to 110–125 mg per day)

Food Sources
✓ Fruits: oranges, lemons, limes, strawberries, cantaloupe, kiwi,
honeydew melon, grapefruit, mango, papaya
✓ Vegetables: broccoli, green and red peppers, collards, cabbage,
tomatoes, asparagus, potatoes
✓ Ready-to-eat cereals 58
 Deficiency & Toxicity

✓ Scurvy (bleeding gums, pinpoint

hemorrhage, abnormal bone ✓ Intakes of 1 g or more per day
growth, and join pain) can cause nausea, cramps, and
✓ Bleeding and bruising easily due to diarrhea
weakened blood vessels, cartilage, ✓ May increase the risk of kidney
and other tissues containing
collagen stones
✓ Slow recovery from infections and
poor wound healing
✓ Fatigue, depression
✓ Deficiency may develop within 3
weeks of very low intake
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Vitamin conversion into foods

Question:
The vitamin A requirement for Mrs. Bella (47 years old) is 700 mcg
daily. What kind of foods and how many gram of foods can fulfill
this requirement?

Answer: Important!!
1. List of vitamin A-rich foods:
a. Liver, chicken, cooked : 3222 mcg /75 g
b. Egg, cooked : 190-252 mcg /100 g
c. Carrot juice : 966 mcg /125 ml
d. Spinach, cooked : 498 mcg /125 ml
e. Cod liver oil : 1382 mcg /5 ml

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Vitamin conversion into foods

Answer:
2. Choose the food items:
a. Liver, chicken, cooked : 16.3 g
b. Egg, cooked : 277.7 g
c. Carrot juice : 72.5 ml
d. Spinach, cooked : 175.7 ml
e. Cod liver oil : 2.5 ml

You have to know how to get this!

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 References

All contents were taken from:

1. Understanding Normal and Clinical Nutrition (8th Edition) by
Sharon Rady Rolfes, Kathryn Pinna, Ellie Whitney. Wadsworth:
USA (2009)

2. Nutrition through the Life Cycle (4th Edition) by Judith E. Brown

et al. Wadsworth: USA (2011)

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Thank You
Anggun Rindang Cempaka, MS, RD.
+6281359122292
anggunrindangcempaka@gmail.com
cempakaanggun@ub.ac.id
PS Ilmu Gizi FKUB