• Pork is the most common
• Grain

VIT B - THIAMIN
FUNCTION

• Energy metabolism
• Normal functioning of nerves and muscles

• BERIBERI
  • "Ouch" anywhere you touch
  • Edema
  • Peripheral Nueropathy (grip strength, ataxia, uncoordination)
  • Staggering gait
  • Lethargy, loss of memory, jerky eye movements
  • Anorexia/Weight Loss
  • Heart enlargement and Failure
  • Muscular Weakness

VITAMIN B2 - RIBOFLAVIN
RICH SOURCES

• MILK, milk products
• Meats
  • Heart & Liver
• Green vegetables

• Energy production
• Light Sensitive - Milk Cartons
• Works as a teammate with several other vitamins
• "itis" - inflammation

VIT B2 - RIBOFLAVIN
DEFICIENCY

• Confusion
  • Similar to B12
• Cognitive ability Impaired
• Inflammation of the mouth, skin, and eyelids
• Sensitivty to Light
• Sore Throat

VITAMIN B3 - NIACIN
RICH SOURCES

• Meat, Poultry, Fish
• Enriched Breads & Cereals
• Green leafy vegetables, Mushrooms
• Heat resistant

VITAMIN B3 - NIACIN
FUNCTION

• Energy metabolism of every body cell
• Make it from protein
  • AA - tryptophan (corn, no meat)
• From mal de rosa to pellagra
• 3 D's Disease
  • Diarrhea
  • Dermatitis
  • Dementia (and sometimes Death)
• Pharm Doses:
  • Hypercholesterolemia
  • Schizophrenia
  • Endurance

• If niacin is low but you have a lot of tryptophan then you do not have a deficiency
• Pellagra
  • Diarrhea
  • Dermatits
  • Dementia

• GI
• Liver Damage
• Smaller amount we need, the more toxic it is
• Flush
• Impaired Glucose Tolerance

PATHOTHENIC ACID
RICH SOURCES

• Found in everything you eat
• Need small amount
• Raw Eggwhite
• This is also all for Biotin
• Taken as a supplement

• Energy metabolism
• Stimulates Growth
• Synthesis of lipids, neurotransmitters, steroid hormones, hemoglobin
• Supplement - hair does not turn grey - Really??

BIOTIN
FUNCTION

• Metabolism as a coenzyme that carries carbon dioxide
• Gene expression, Cell signaling
• DNA-binding proteins in cell nucleus

BIOTIN
DEFICIENCY

• Raw eggs
  • Protein Avidin binds to Biotin so it cannot be absorped
• Skin Rash
• Hair Loss
• Neurological Disturbances

VITAMIN B6 - PYRIDOXAL
RICH SOURCES

• Protein rich meat - meat, fish, poultry
• Potatoes, few other vegetables, some fruits
• Foods lose when heated

• Stored extensively in muscle tissue
• Protein and AA metabolism
• Helps convert tryptophan to niacin
• Synthesis of neurotransmitters, hemoglobin
• Regulates Blood glucose

• Weakening Immune Response
• Cracks around nose and face (dehydration looking old age)
• Greasy, flaky, scaly dermatitis
• Weakness
• Irritability
• Insomnia
• Anemia
• Convulsions
• Depression

VIT B6 - PYRIDOXAL
TOXICITY

• Numb Feet
• Lost sensation in Hands
• Unable to walk
• Nerve Degeneration
• Skin Lesions

• Liver
• Legumes
• Beets
• Leafy Green Vegetables
• Cantaloupe
• Fortified Grain Products
• Heat/oxidation can destry up to half

• Cell division
• Lowers inflammation in Syndrome X (inflammation of lining of blood vessels)
• Prevents Nueral Tube Defects
• Cardiovascular Health - metabolizes homocysteine r/t high risk of cardiovascular disease

• Rapidly dividing cells of the blood and the GI tract Falters
• Megoblastic Anemia
• GI Tract Deterioration
• Pregnancy - Nueral Tube Defects
• Smooth, Red Tongue
• Mental Confusion
• Elevated Homocysteine

• Foods derived from animals
• Concern for Vegans - receive none in their diets and consume large amounts of folate in their diets
• Animal Tissue/Yeast - plants do not have
• Animals have the system to host the bacteria that make B12 - we do not have this

• Assists folate in cell division otherwise trapped in its inactive form and impairs maturation of blood cells
• Maintains nerve fibers
• Requires intrinsic factor for absorption from the intestinal tract into the bloodstream
• Cognitive Function
• Energy Drinks
  • Up Pain Threshold

• Pernicious Anemia
• Permanent nerve damage/paralysis
• May be supplied by injection of Sublingual
• May be masked by high folate intake
• Seizures/Cognitive Problems
• Tooth Decay
• Dementia

• Citrus Fruits
• Mango
• Cantaloupe
• Strawberries
• Broccoli
• Brussels Sprouts
• Potato

VITAMIN C: ASCORBIC ACID
FUNCTION

• Collagen Formation - most important protein of connective tissues
• Antioxidant - anticancer, antiaging
• Rancid Smell directly related to oxidation of Lipids - free radicals
• Amino Acid Metabolism
• Stress

• Laten Scurvy
• Blood Vessels
• Gums begin to bleed easily
• Pinpoint hemhorrages
• Overt Scurvy
• Muscles (heart) degenerative
• Brown, rough, scaly and dry skin
• Wounds fail to heal
• Ends of bones become soft, malformed, painful, fractures
• Lose teeth
• Anemia infections
• Sudden Death
• Abnormal Bone Growth

• Nausea
• Abdominal Cramps
• Diarrhea
• Lead to Iron overload
• GI Distress