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6 Macronutrients Water Soluble Vitamins
6 Macronutrients Water Soluble Vitamins
Vitamins
Functions
F
C
I
M
P
A
S
RDA
Males: 90 mg/day
Females: 75 mg/day
UL: 2,000 mg
Food Sources
Local Food Sources
DEFICIENCY
Toxicity • Gout
• Iron overload
V
i
t
a
m
i
n
VITAMIN B1
B
1
Functions
E
M
A
RDA
Men: 1.2 mg/day
Women: 1.1 mg/day
Food Sources
Deficiency
Toxicity
E
C
F
RDA
Male: 1.3 mg/day
Female: 1.1 mg/day
Food Sources
Deficiency
Toxicity
Functions
E
N
Male: 16 mg NE/day
Female: 14 mg NE/day
UL: 35 mg NE/day
Food Sources
Deficiency
Toxicity
Functions
V
E
C
C
I
RDA
AI: 5 mg/day
Food Sources
Deficiency
Toxicity
Functions
C
H
A
N
C
E
D
B
C
RDA
C
A
F
F
RDA
2.4 mcg/day
Food Sources
Deficiency: occurs due to lack of HCl and
intrinsic factor
Toxicity
Non-B Vitamins
Choline
Inositol
Carnitine
Functions
RDA
Men: 550 mg/day
Women: 425 mg/day
UL: 3,500 mg/day
Food Sources
Deficiency
Toxicity
Inositol and Carnitine
What about Supplements?
Who needs it?
Benefits ▪ Specific nutrient deficiencies
Cover overt deficiencies ▪ Low energy intakes
▪ Vegetarians
Support increase nutrient
▪ Older adults
needs
▪ Lactose intolerance
Improve nutritional status ▪ Increased nutrient requirements specially
growing kids
Improve body’s defenses
▪ Limited sun exposure
Reduce disease risks ▪ Disease conditions, infections, injuries,
surgical procedures
▪ Medications that interfere actions of some
nutrients
What about
Supplements?
Risks
Toxicity
Life-threatening
Misinformation
Unknown Needs
False sense of
security
Other valid reasons
Selection of Supplements
Form
Contents
Misleading Claims
Cost