# data[].attributes.body
common name: Vitamin B12
technical name: Cobalamin (Methylcobalamin=active form)
common sources:

animal foods (clams, clams, oysters, organ meats)

fermented beans, vegetables

nori

nutritional yeast

functions:

helps with conversion of homocysteine to methionine as cofactor

converts methylmalonic COA to Succinyl CoA as cofactor

role in production of hemoglobin

sx of deficiency:

can be associated with increased risk of depressive disorders

low energy, numbness and tingling in hands or feet

memory loss, mood disorders

clinical application:

deficiency can play a role in neural tube defects

B12 may decrease risk of cancer by liberating folate

deficiency is associated with increased risk of Alzheimer's

toxicity: no known toxicity

# data[].attributes.body
common name: vitamin B9
technical name: folate
common sources:

leafy greens (spinach, kale, asparagus, broccoli)

lentils, black eyed peas, kidney beans

walnuts, hazelnuts, almonds, sunflower seeds

beef liver

functions:

helps breakdown homocysteine

nutrient metabolism and energy production

hematopoiesis

DNA repair and gene expression

sx of deficiency:

macrocytic (megaloblastic) anemia: fatigue, weakness, heart palpitations

impaired DNA synthesis (shortened villi, and thinning of mucosa in small intestine leading to malabsorption)

clinical application:

increased risk of neural tube defects

folate-rich diets inversely correlated with CVD risk

may increase of decrease risk of some cancers

toxicity: doses of 15mg have shown side effects of irritability, insomnia and GI distress

# data[].attributes.body
common name: Vitamin B7
technical name: Biotin
common sources:

whole grains (rice bran, barley, oatmeal)

nuts and seeds (walnuts, pecans, almonds)

animal (liver, dairy, egg yolk, fish)

functions:

gene expression (biotinylation of histones)

coenzyme for carboxylases (catalysis of essential metabolic reactions

sx of deficiency:

facial dermatitis

anorexia

alopecia (body-wide)

depression, lethargy, peripheral neuropathy

biotin deficiency can cause impaired glucose metabolism

clinical application:

high dose biotin may improve MS

supplementation can improve hair loss and strengthen fingernails

increased need for those who are pregnant, lactating, have IBS, or alcohol use disorder

toxicity: no known toxicity

# data[].attributes.body
common name: Vitamin B5
technical name: Pantothenic Acid
common sources:

sunflower seeds

fish

beef liver

sweet potato, avocado, mushrooms, broccoli

eggs

functions:

energy production (in the citric acid cycle)

nutrient metabolism (synthesis of essential fats, cholesterol, steroid hormones)

acetylcholine synthesis (via acetylation)

sx of deficiency:

burning foot syndrome (neuritis)

skin irritation, vomiting, fatigue, weakness, cramping

rare (tends to only be in severe malnutrition)

clinical application:

wound healing (topical application may improve would closure and decrease scarring)

lipid lowering effects (decreases LDL, and decreases TG:HDL ratio)

toxicity: no known toxicity

# data[].attributes.body
common name: Vitamin B3
technical name: Niacin
common sources:

whole grains (rice bran, wild rice)

legumes (split peas, peanuts)
nuts and seeds (sesame, sunflower, pine, almonds)

animal (fish, liver, meat, eggs)

functions:

nutrient metabolism and energy production

beta oxidation

dietary precursor of NAD

alcohol oxidation

regenerate Vit C and glutathione

sx of deficiency: Pellagra

dermatitis

diarrhea, glossitis, angular chelitis, vomiting

dementia, headache, paralysis

death

clinical application:

increased risk of myopathy and rhabdomyolysis if given with statins

decreased niacin levels associated with increased risk of some cancers

may be helpful in treatment of schizophrenia

helps in treatment of CVD (lowers cholesterol)

toxicity: high doses of niacin can cause reddened skin, with itchiness or tingling on the face, arms, and chest

# data[].attributes.body
common name: Vitamin B2
technical name: Riboflavin
common sources:

nuts and seeds (almonds, pine, sunflower)

legumes (soy, split peas)

whole grains (wild rice, wheat germ)

vegetables (mushrooms, kale, spinach)

animal (dairy, eggs, liver, fish)

functions:

precursor to FAD, and FMN (electron carriers)

converts glutathione to its reduced, active form

converts B6 to PLP

sx of deficiency:

s/sx develop after 3-4 months of insufficient intake

angular chelitis, glossitis, inflamed throat and mouth

peripheral neuropathy

clinical application:

decreased riboflavin levels associated with increased risk of cataracts CVD, and cancer

high dose riboflavin supplementation could reduce frequency of migraines

supplementation may also reduce blood pressure

toxicity:  no known toxicity

# data[].attributes.body
common name:  Vitamin B1
technical name: Thiamine
common sources:

nuts and seeds (sunflower, pine, brazil)

soy beans

green peas

whole grains

meat, poultry, fish

functions:

roles in nervous system: helps with sodium transport, is a cofactor for acetyl coA, required for myelin synthesis, and neurotransmitter release

sx of deficiency:

severe deficiency=Beriberi (peripheral neuropathy, muscle weakness)

CV: tachycardia, CHF

GI: nausea, vomiting, abdominal pain

Cerebral: confusion, nystagmus, ataxia

clinical application:

decreased thiamin levels have increased risk of cataracts

decreased thiamin may contribute to Alzheimer's disease

increased need for those who are pregnant, lactating, have alcohol use disorder, elderly, and adolescents.

toxicity:

no toxicity level

# data[].attributes.body
common name: Selenium
technical name: Selenium
common sources:

brazil nuts

meats (tuna, oysters, salmon, beef)

eggs

garlic

broccoli

functions:

antioxidant (glutathione peroxidase, selenoprotein P, methionine sulfoxide reductase)

maintenance of P450 system

elimination of misfolded proteins

calcium regulation

sx of deficiency:

Keshan disease: cardiomyopathy, CHF, heart tissue necrosis (infection with coxsackie virus is a cofactor)

Kashin-Beck disease: osteroarthropathy

clinical application:

protective effect for cancer

may increase risk of type II Diabetes

toxicity: selenosis s/sx:

nausea, vomiting

hair/nail brittleness

paresthesia

tolerable upper intake level is 400 micrograms

# data[].attributes.body
common name: Vitamin E
technical name: RRR-alpha-tocopherol
common sources:

wheat germ oil

sunflower oil

safflower oil

nut butters

whole grains

almonds

high-fat meats

functions:

prevents oxidation of UFA in phospholipids

free radical termination (prevents lipid peroxidation)

sx of deficiency:
deficiency is rare but symptoms could be:

ataxia

peripheral neuropathy

hemolytic anemia

retinitis pigmentosa

clinical application:

CVD (inhibits oxidation of LDL)

may improve glycemic control markers

supplementation may reduce risk of cancer

may slow progression of AMD

toxicity: though rare, toxicity may cause GI upset and bleeding

# data[].attributes.body
common name: vitamin C
technical name: Ascorbic Acid
common sources:

fruits (papaya, oranges, grapefruit, strawberries)

vegetables (cabbage, broccoli, cauliflower, bell pepper)

functions:

antioxidant

collagen synthesis

carnitine and tyrosine synthesis

sx of deficiency: scurvy

fatigue/malaise

inflammation of gums

joint pain, bruising

iron-deficiency anemia

loose teeth, tooth loss

clinical application:

high serum vitamin C associated with decreased risk of cancer

prevention of cataracts, diabetes, Alzheimer's, CVD

treatment of cold and flus,

toxicity:

large doses can lead to GI upset

increased risk for kidney stones