micronutrient profiles by Liberty Hunter https://padlet.com/libertyhunter/micronutrients a look at the noteworthy aspects of vitamins A to C and selenium en-us 2021-01-28 16:12:21 UTC 2025-10-23 06:19:36 UTC hello@padlet.com Vitamin A libertyhunter https://padlet.com/libertyhunter/micronutrients/wish/1137141122 Often discussed as PROVITAMIN A or CAROTENOIDS
The most common form seen in foods and supplements is called beta-carotene, but found as various carotenoids
Functions
  • Very important for vision (acts as an essential part of the formation of rhodopsin, which is a protein that helps the eye absorb light)
  • Crucial for many organs and systems, including the eyes, the heart and lungs, the kidneys, reproductive system and the immune system
Whole food sources 
  • Animal products such as dairy, eggs, meats (with especially high concentrations found in liver), and fish 
  • Plant-based foods like leafy greens, tomatoes, and many yellow/orange fruits and vegetables such as squash, sweet potato, carrots, canteloupe, mangoes, and apricots
  • Fortified cereals
Deficiencies 
  • May be seen in PT with cystic fibrosis
  • Infants and young children more susceptible 
    • Often seen in premature infants
  • Commonly seen in developing countries with women who are pregnant or breastfeeding 
  • May cause xerophthalmia, which is a condition that causes an inability to see during conditions of low light and may eventually lead to blindness if it goes untreated
Clinical applications
  • Protective for the eyes and may help reduce the risk of experiencing Age-Related Macular Degeneration in the aging population
  • Deficiencies increase the risk associated with measles, which may be dangerous to children in developing countries where this disease is still prevalent; further, consumption of Vitamin A improves a child's likelihood of recovery
  • Studies suggest that beta-carotene possesses a protective effect against some cancers, likely due to its role in regulating cell growth; though, information is currently mixed and this effect is unclear
Toxicity 
  • Consuming too much is possible
  • Excess amounts accumulate within the liver
  • May lead to dizziness, headaches, nausea, pain, and could be fatal
  • Over-supplementation seems to be the most common cause and therefore consuming through whole food products is preferred 
Other useful information... 
  • FAT SOLUBLE
  • Cooking may improve availability

]]> 2021-01-28 16:15:10 UTC https://padlet.com/libertyhunter/micronutrients/wish/1137141122 Vitamin B1 - Thiamin libertyhunter https://padlet.com/libertyhunter/micronutrients/wish/1137144113 Mostly known as THIAMIN or THIAMINE
Most of the thiamin found in the body is in the form of thiamin diphosphate, or thiamin pyrophosphate (TDP) ~approximately 80%
Functions
  • Important for energy and nutrient metabolism, making them crucial for proper growth and development
  • Also important in assisting to regulate the endocrine system and with the nervous system by helping produce acetylcholine
Whole food sources 
  • Animal products such as pork, fish, and yogurt
  • Whole grains, beans, lentils, acorn squash, green peas, and rice
  • Sunflower seeds
  • Fortified cereals
  • Plant sources may be more bioavailable due to the fact that they are found in their free forms 
Deficiencies 
  • People with an increased amount of urine loss are more susceptible, including those on diuretic medications and those experiencing alcohol abuse; also, those who may have digestive issues such as celiac disease
  • Severe deficiencies may lead to conditions called beriberi (which leads to severe loss of muscle, greatly impairs one's motor function, and can cause peripheral neuropathy), and Wernicke-Korsakoff syndrome (causing loss of muscle coordination, confusion and may also cause peripheral neuropathy)
    • Minor presentations of these symptoms may occur in mild to moderate deficiencies
  • Clinical applications
    • Consuming high levels of thiamin in the diet may be preventative against some ailments associated with aging such as cataracts
    • Important for women who are pregnant and lactating to consume adequate levels 
  • Toxicity 
    • Unlikely
  • Other useful information... 
    • WATER SOLUBLE
    • Overcooking can destroy the enzyme


]]> 2021-01-28 16:15:41 UTC https://padlet.com/libertyhunter/micronutrients/wish/1137144113 Vitamin B3 - Niacin libertyhunter https://padlet.com/libertyhunter/micronutrients/wish/1137145104 Also known as NIACIN
The real name varies depending on which form it is found in, but the most common variants are nicotinic acid (or pyridine-3-carboxylic acid) and nicotinamide (or pyridine-3- carboxamide); further, nicotinic acid is most commonly found in whole foods while nicotinamide is generally seen in supplement form
Functions
  • Within the body, niacin is readily converted into the coenzyme nicotinamide adenine dinucleotide (NAD) which is arguably the most important vitamin derived coenzyme in the body, as it plays an essential role in more than 400 enzyme-based reactions
  • NAD then is able to be converted into nicotinamide adenine dinucleotide phosphate (NADP), which is another very crucial coenzyme 
    • Almost all tisues in the body can do these conversions (apart from skeletal muscle)
  • Both NAD and NADP are highly important for numerous metabolic and energy producing processes in the body 
Whole food sources 
  • Animal products such as meat (especially in liver and poultry), eggs, fish (especially salmon)
  • Plant-based foods like potatoes, broccoli, tomatoes, bananas, nuts and seeds, legumes, whole grains and corn (must be soaked in lime or other acidic water to cause natural components within the corn to be more digestible and bioavailable for humans, this process is called nixtamalization) 
Deficiencies 
  • Severe deficiency will lead to a dangerous condition called pellagra, which can be remembered with characteristic "4Ds," describing the progression of symptoms PTs experience: dermatitis, diarrhea, dementia, and ultimately death
  • Deficiencies in North America are uncommon but may be more likely in populations experiencing malnutrtion
Clinical applications 
  • Used to help treat cardiovascular disease (CVD)
  • Helps in regulating one's cholesterol levels
Toxicity 
  • Unlikely to cause serious issue but may cause flushing to occur (overdilation of the blood vessels in one's face, chest, and arms, resulting in heat, redness, and possibly itching to the areas)
Other useful information... 
  • WATER SOLUBLE
]]> 2021-01-28 16:15:49 UTC https://padlet.com/libertyhunter/micronutrients/wish/1137145104 Vitamin B2 - Riboflavin libertyhunter https://padlet.com/libertyhunter/micronutrients/wish/1142705651 Most commonly known as RIBOFLAVIN
Functions
  • A precursor for important enzymes for energy production 
    • Flavin Adenine Dinucleotide (FAD) and Flavin Mononucleotide (FMN) comprises 90% of all of the riboflavin found in the body, the remaining being mostly free 
  • FMN also helps with the conversion of Vitamin B6 into an important coenzyme and also helps the blood maintain normal levels of homocysteine
Whole food sources 
  • Animal products such as dairy, meats (with especially high concentrations found in liver), and fish (especially salmon) 
  • Plant-based foods like leafy greens, mushrooms, nuts, and seeds, as well as legumes; also found in whole grains like oats and quinoa 
Deficiencies 
  • May be caused by abnormalities in one's endocrine system, possibly with PT who are experiencing a lack of thyroid hormone
  • Symptoms of a deficiency may include conditions and rashes of the skin  as well as degeneration of the nervous system 
  • If the deficiency is chronic, cataracts, issues with the cornea, anemia amd cheilosis (which is an inflammation/rash around the mouth) may present 
  • People may be more at risk during pregnancy or lactation, if they are vegan or vegetarian (especially combined with moderate to high amounts of physical activity), or if they have some other extenuating condition that causes them to have an issue with transporting it within the body 
Clinical applications
  • Some studies suggest that increased one's consumption of riboflavin can help decrease the amounts of migraine headaches people experience on average
  • May be preventative of cardiovascular disease
  • Though findings are mixed, some suggest that riboflavin may be preventative against some forms of cancer
Toxicity 
  • None known
Other useful information... 
  • WATER SOLUBLE
  • Light sensitive!
]]> 2021-01-29 22:36:19 UTC https://padlet.com/libertyhunter/micronutrients/wish/1142705651 Vitamin B5 - Pantothenic Acid libertyhunter https://padlet.com/libertyhunter/micronutrients/wish/1142835738 Commonly referred to as PANTOTHENIC ACID
Functions
  • Very important in the synthesis of coenzyme A (CoA), which is plays an essential role in fatty acid synthesis and the transfers of certain acyl and acetyl groups in the body; also important in the synthesis of acyl carrier protein, which assists in fatty acid synthesis
  • Essential in the metabolism of nutrients like fatty acids and cholesterol, in the production of acetylcholine and for energy production  
Whole food sources 
  • Abundant in many whole foods (animal or plant-based)
    • Highest sources include meats (especially liver), dairy, whole grains, mushrooms, nuts and seeds, and potatoes
Deficiencies 
  • Most common in people who are suffering from chronic malnutrition or who have a specific mutation affecting their metabolism of this vitamin 
  • Symptoms of a severe deficiency may include peripheral neuropathy, insomnia, fatigue, dizziness, issues with growing hair and nails such as alopecia, dermatitis (particularly in the face), and general irritability and depression
Clinical applications 
  • Due to its role in fatty acid metabolism, it has been shown to help PTs with hyperlipidemia reduce their overall levels of lipid 
  • Can help regulate cholesterol levels
  • May assist with diabetes as well as healing subcutaneous wounds
Toxicity 
  • None known
Other useful information... 
  • WATER SOLUBLE
  • Thought to be found nearly everywhere, in all foods
]]> 2021-01-30 00:41:41 UTC https://padlet.com/libertyhunter/micronutrients/wish/1142835738 Vitamin B7 - Biotin libertyhunter https://padlet.com/libertyhunter/micronutrients/wish/1142852857 Commonly referred to as BIOTIN
Functions
  • Crucial in histone modification and hematopoiesis 
  • Acts as a cofactor for propionyl-CoA carboxylase, pyruvate carboxylase and three other carboxylases which help our body in fatty acid metabolism, amino acid metabolism, and glucose metabolism  
  • Helps regulate the transcription of certain genes within the body by making them available for said transcription
    • Also helps with important cell signaling 
Whole food sources 
  • Animal products such as meat (especially liver), fish, dairy and eggs yolks (as the whites actually prevent absorption)
  • Plant sources include nuts and seeds and sweet potatoes
Deficiencies 
  • Rare
  • Symptoms include hair loss, skin conditions such as dermatitis, acidosis,  depression, and extra fat accumulation in the face
    • May cause a developmental delay if present in infants 
  • More common of an occurrance in pregnant and lactating women 
    • One-third of pregnant women will develop some level of deficiency even when consuming an adequate amount in their diet 
  • People experiencing chronic alcohol may be at high risk due to the inhibition of absorption that alcohol causes 
Clinical applications 
  • Very beneficial to the growth of hair, skin and nails
    • Commonly used in supplementation to assist in the growth of these or when there is difficulty in this 
  • May help with chronic skin conditions such as dermatitis 
Toxicity 
  • Not common, if even possible
Other useful information... 
  • WATER SOLUBLE
  • Overcooking may destroy biotin or limit absorption 
]]> 2021-01-30 01:02:58 UTC https://padlet.com/libertyhunter/micronutrients/wish/1142852857 Vitamin B12 - Cobalamin libertyhunter https://padlet.com/libertyhunter/micronutrients/wish/1142853043 Also known as COBALAMIN
Contains the mineral cobalt
Functions
  • Necessary for DNA synthesis and production of red blood cells, general metabolism, as well as for proper neurological function
  • Acts as a cofactor for methionine synthase (which acts as the catalyst to the conversion of homocysteine into methionine, an essential element for various bodily functions) as well as for L-methylmalonyl-CoA mutase (which helps with the conversion of L-methylmalonyl to succinyl-CoA, necessary for the synthesis of hemoglobin)
Whole food sources 
  • Animal products such as fish, clams, meats (especially liver), eggs, and dairy products
  • Nutritional yeast and seaweed
Deficiencies 
  • Common in the older population, vegetarians/vegans, and in PTs with gastrointestinal disorders or injury and pernicious anemia
  • Symptoms include poor memory, confusion, depression, general weakness, loss of appetite and weight, constipation, peripheral neuropathy, and megaloblastic anemia; may cause developmental delay or failure to thrive in young children
  • Long term deficiency can lead to an accumulation of homocysteine in the blood, which could lead to cognitive decline and possibly even dementia 
  • May take many years for deficiency to present 
Clinical applications 
  • Adequate consumption of B12 can assist in the prevention against cognitive decline and dementia in the aging population 
  • Often used for atheletic performance due to its role in energy metabolism
  • May help reduce risk of cardiovascular disease
  • Important to consume adequate amounts during pregnancy 
Toxicity 
  • None known
Other useful information... 
  • WATER SOLUBLE
  • Only about half of Cobalumin consumed is actually absorbed
]]> 2021-01-30 01:03:12 UTC https://padlet.com/libertyhunter/micronutrients/wish/1142853043 Vitamin C libertyhunter https://padlet.com/libertyhunter/micronutrients/wish/1142853386 Commonly referred to as L-ASCORBIC ACID
An essential vitamin
Functions
  • Important in protein metabolism
  • Necessary for synthesis of collagen (very important part of the connective tissue), L-carnitine, and some neurotransmitters 
  • Acts as an antioxidant
Whole food sources 
  • Abundant in plant foods such as red and green peppers (raw), oranges, grapefruits, kiwi, strawberries, broccoli, cauliflower, Brussel sprouts, tomato, cantaloupe, cabbage, potatoes and spinach
Deficiencies 
  • Scurvy, which used to be much more of an issue than it is today, though is still present in developing countries
    • Most common symptoms include fatigue, general weakness, bleeding gums, hyperkeratosis, issues with skin or other connective tissues, and bone disease when present in children 
  • More common in smokers than nonsmokers
Clinical applications 
  • Most often used in prevention and treatment of the common cold and general immune system upkeep
  • Very helpful in wound healing due to it's role in the biosynthesis of collagen
  • Also helpful in preventing eye conditions common in the aging population, including Age-Related Macular Degeneration and cataracts
  • Suggested to be helpful in the prevention of cancer due to its antioxidant effects and role in preventing the production of carcinogens
    • Also used in the treatment of cancers
  • Used as a preventative measure against cardiovascular disease (CVD)
Toxicity 
  • May cause nausea and diarrhea, and other gastrointestinal issues
  • Some allergic reaction may occur, but rare
Other useful information... 
  • WATER SOLUBLE
  • Enhances absorption of iron!
]]> 2021-01-30 01:03:35 UTC https://padlet.com/libertyhunter/micronutrients/wish/1142853386 Selenium libertyhunter https://padlet.com/libertyhunter/micronutrients/wish/1142853861 Can be found in organic forms (selenomethionine and selenocysteine) as well as inorganic (selenate and selenite)
Functions
  • Essential for reproduction and DNA synthesis/repair
  • Helps with the metabolism of thyroid hormone and in protection from oxidative damage (antioxidant action)
Whole food sources 
  • Animal products such as seafood and meats (especially liver), and eggs
  • Plant-based foods like brazil nuts (1-2), whole grains, broccoli, garlic, and legumes 
  • Enriched foods 
Deficiencies 
  • Only likely to present as secondary to some other stressor the body is experiencing 
  • Associated with infertility in men 
  • More needed during pregnancy and even more needed during lactation
Clinical applications 
  • Protective against cardiovascular disease due to antioxidant action
    • Helps reduce inflammation
  • Can assist with proper function of the thyroid gland and therefore may be recommended to those with conditions affecting the thyroid
  • Potentially helpful in preventing cancer due to its antioxidant effects and assistance with DNA repair and regulation of apoptosis
  • Found to be helpful and reducing the effects of cognitive decline
    • Helps with general memory and may also help prevent dementia 
Toxicity 
  • Possible with over-supplementation or consumption of too many brazil nuts
  • Symptoms include fatigue, nausea and diarrhea, lightheadedness, tremors, issues with hair, skin and nail growth, facial flushing, and in extreme cases, cardiac and kidney failure
Other useful information... 
  • Nutritionally essential in humans 
  • Absorption is enhanced by other vitamins (including A, C, and E)
  • Doesn't require digestion
]]> 2021-01-30 01:04:12 UTC https://padlet.com/libertyhunter/micronutrients/wish/1142853861 Vitamin B6 - Pyridoxine libertyhunter https://padlet.com/libertyhunter/micronutrients/wish/1142854660 Also known as PYRIDOXINE
Most common active form is called pyridoxal-5-phosphate
Functions
  • Synthesis of important coenzymes, pyridoxal-5-phosphate (PLP) and pyridoxamine-5-phosphate (PMP), that assist with over 100 different enzyme-based reactions in the body 
    • Very helpful in reactions involving protein synthesis
  • Plays important role in glycogenolysis as well as gluconeogenesis
  • Can also assist with the immune system
Whole food sources 
  • Animal sources such as meat (especially liver), fish and poultry
  • Plant sources include chickpeas, potatoes, bananas, squash, some leafy greens, whole grains, nuts and seeds
  • Fortified cereals
  • Fruits and vegetable sources are more bioavailable than whole grains due to the fact that whole grains possess glycosylated forms of the vitamin
Deficiencies 
  • PT often present with deficiencies in other important B vitamins, like B12
  • Often associated with microcytic anemia, celiac disease, and chronic kidney conditions or other issue causing severely impaired renal function
  • PT with autoimmune issues and who experience alcohol abuse may be more susceptible 
  • May present with depression, irritability, confusion, dermatitis, cheilosis (inflammation/rash around of the mouth)
Clinical applications 
  • May be preventative against certain types of cancer
  • Some studies suggest that Pyridoxine may help lower homocysteine levels, which would make it effective and preveting cardiovascular disease (CVD)
  • May help improve and have some preventative effects on both cognitive function as well as premenstrual (PMS) symptoms 
    • While results are mixed, it may be effective in preventing the occurrence of morning sickness during pregnancy
Toxicity 
  • Unlikely, though some studies show that over-supplementation may lead to photosensitivity, skin conditions, nausea, heartburn
Other useful information... 
  • WATER SOLUBLE
  • Absorbs through the jejunum 
]]> 2021-01-30 01:05:14 UTC https://padlet.com/libertyhunter/micronutrients/wish/1142854660 Extra things libertyhunter https://padlet.com/libertyhunter/micronutrients/wish/1142975321 Water-soluble vitamins
  • B complex vitamins and vitamin C
Fat-soluble vitamins 
  • Vitamins A, D, E, and K
Folate and folic acid are not the same thing
  • Folate is found in food while folic acid is found in supplements and foods that have been enhanced or fortified
]]> 2021-01-30 03:32:43 UTC https://padlet.com/libertyhunter/micronutrients/wish/1142975321