Biotin
Biotin helps release energy from carbohydrates and aids in the metabolism of fats, proteins and carbohydrates from food.
Food Sources for Biotin
Sources of Biotin include liver, kidney, egg yolk, milk, most fresh vegetables, yeast breads and cereals. Biotin is also made by intestinal bacteria.
RDA
The Adequate Intake (AI) for Biotin is 30 mcg/day for adult males and females
Biotin Deficiency
Biotin deficiency is uncommon under normal circumstances, but symptoms include fatigue, loss of appetite, nausea, vomiting, depression, muscle pains, heart abnormalities and anemia.
Biotin toxicity
No problems with overconsumption are known for Biotin.
Pantothenic Acid
Pantothenic Acid is involved in energy production, and aids in the formation of hormones and the metabolism of fats, proteins, and carbohydrates from food.
Food Sources for Pantothenic Acid
Sources include liver, kidney, meats, egg yolk, whole grains, and legumes. Pantothenic Acid is also made by intestinal bacteria.
RDA
The Adequate Intake (AI) for Pantothenic Acid is 5 mg/day for both adult males and females.Pantothenic Acid Deficiency Pantothenic Acid deficiency is uncommon due to its wide availability in most foods.Pantothenic Acid toxicity No problems with overconsumption are known for Pantothenic Acid. Rarely,diarrhea and water retention will occur with excessive amounts.
Vitamin C: Ascorbic Acid, Asocrbate
The body needs vitamin C, also known as ascorbic acid or ascorbate. Vitamin C benefits the body by holding cells together through collagen synthesis; collagen is a connective tissue that holds muscles, bones, and other tissues together. Vitamin C also aids in wound healing, bone and tooth formation, strengthening blood vessel walls, improving immune system function, increasing absorption and utilization of iron, and acting as an antioxidant.
Since our bodies cannot produce or store vitamin C, an adequate daily intake of this nutrient is essential for optimum health. Vitamin C works with vitamin E as an antioxidant, and plays a crucial role in neutralizing free radicals throughout the body. An antioxidant can be a vitamin, mineral, or a carotenoid, present in foods, that slows the oxidation process and acts to repair damage to cells of the body. Studies suggest that vitamin C may reduce the risk of certain cancers, heart disease, and cataracts. Research continues to document the degree of these effects.
Food Sources for Vitamin C
Consuming vitamin C-rich foods is the best method to ensure an adequate intake of this vitamin. While many common plant foods contain vitamin C, the best sources are citrus fruits (orange, kiwi fruit, grape etc,)
RDA
The Recommended Dietary Allowance (RDA) for Vitamin C is 90 mg/day for adult males and 75 mg/day for adult females For those who smoke cigarettes, the RDA for vitamin C increases by 35 mg/day, in order to counteract the oxidative effects of nicotine.
Vitamin C Deficiency
Severe vitamin C deficiency result in the disease known as scurvy, causing a loss of collagen strength throughout the body. Loss of collagen results in loose teeth, bleeding and swollen gums, and improper wound healing. More commonly, vitamin C deficiency presents as a secondary deficiency in alcoholics, the elderly, and in smokers.
Vitamin C toxicity
Despite being a water-soluble vitamin that the body excretes when in excess, vitamin C overdoses have been shown to cause kidney stones, gout, diarrhea, and rebound scurvy.
Fat-Solubal vitamins
The fat-soluble vitamins, A, D, E, and K, are stored in the body for long periods of time and generally pose a greater risk for toxicity when consumed in excess than water-soluble vitamins. Eating a normal, well-balanced diet will not lead to toxicity in otherwise healthy individuals. However, taking vitamin supplements that contain megadoses of vitamins A, D, E and K may lead to toxicity. The body only needs small amounts of any vitamin.
While diseases caused by a lack of fat soluble vitamins are rare symptoms of mild deficiency can develop without adequate amounts of vitamins in the diet. Additionally, some health problems may decrease the absorption of fat, and in turn, decrease the absorption of vitamins A, D, E and K. Consult a medical professional about any potential health problems that may interfere with vitamin absorption.
